| Pfitz 24-55 Marathon Training v 1.1 | ||||||||||||||||||
| Boston Marathon 4/19/2010 | ||||||||||||||||||
| Pace | WRFB | Target | 4/18/10 | 21 | weeks | |||||||||||||
| 6:48 | V02 max, 5k pace | |||||||||||||||||
| 7:18 | 15k race | |||||||||||||||||
| 7:28 | lactate threshold / 1/2 marathon pace | |||||||||||||||||
| 8:00-8:15 | gen aerobic | |||||||||||||||||
| 7:52 | marathon pace | |||||||||||||||||
| 8:15-8:30 | easy | |||||||||||||||||
| 8:30-9:00 | med-long training | |||||||||||||||||
| 9:30-10:00 | recovery | |||||||||||||||||
| 8:30-9:30 | long training | |||||||||||||||||
| Week Ending | Total miles | weeks to marathon | mesocycle | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | ||||||||
| miles | miles | miles | miles | miles | miles | miles | ||||||||||||
| 8-Nov-09 | 30 | 23 | 1-endurance | 0 | rest | 7 | GA+10x100m strides | 0 | rest | 8 | GA | 0 | rest | 4 | recovery | 11 | med-long | |
| 15-Nov-09 | 33 | 22 | 1-endurance | 0 | rest | 8 | GA+10x100m strides | 0 | rest | 9 | GA | 0 | rest | 4 | recovery | 12 | med-long | |
| 22-Nov-09 | 37 | 21 | 1-endurance | 0 | rest | 8 | lactate-threshold with 4mi at 15k to 1/2 M pace | 4 | recovery | 8 | GA | 0 | rest | 4 | recovery | 13 | med-long | |
| 29-Nov-09 | 40 | 20 | 1-endurance | 0 | rest | 8 | GA+10x100m strides | 5 | recovery | 9 | GA | 0 | rest | 4 | recovery | 14 | med-long | |
| 6-Dec-09 | 32 | 19 | 1-endurance | 0 | rest | 7 | GA+10x100m strides | 0 | rest | 9 | GA | 0 | rest | 5 | recovery | 11 | med-long | |
| 13-Dec-09 | 42 | 18 | 1 Endurance |
0 | rest | 9 | lactate-threshold with 4mi at 15k to 1/2 M pace | 5 | recovery | 9 | GA | 0 | rest | 4 | recovery | 15 | med-long | |
| 20-Dec-09 | 44 | 17 | 1-endurance recovery week | 0 | rest | 9 | GA + 10x100m strides | 5 | recovery | 9 | GA | 0 | recovery | 5 | med-long | 16 | med-long | |
| 27-Dec-09 | 46 | 16 | 1 Endurance |
0 | rest | 9 | gen. aerobic, w/ 10 100m strides | 5 | recovery | 10 | GA | 0 | rest | 5 | recovery | 17 | med-long | |
| 3-Jan-10 | 48 | 15 | 1 Endurance |
0 | rest | 10 | lactate threshold w/5 miles at half-marathon pace | 5 | recovery | 10 | GA | 0 | rest | 5 | recovery | 18 | long | |
| 10-Jan-10 | 39 | 14 | 2 Lactate Threshold +Endurance |
0 | rest | 8 | gen. aerobic, w/ 10 x 100m strides | 5 | recovery | 8 | GA | 0 | rest | 5 | recovery | 13 | med-long | |
| 17-Jan-10 | 48 | 13 | 2 Lactate Threshold +Endurance |
0 | rest | 10 | lactate threshold w/5 miles at half-marathon pace | 5 | recovery | 11 | med-long | 0 | rest | 5 | recovery | 17 | long | |
| 24-Jan-10 | 51 | 12 | 2 Recovery |
0 | rest | 6 | recovery | 9 | VO2 max w 6 x 800m @ 5K pace, 2 min interval | 12 | med-long | 0 | rest | 6 | recovery w/ 10 x 100m strides | 18 | long | |
| 31-Jan-10 | 55 | 11 | 2 Lactate Threshold +Endurance |
0 | rest | 6 | recovery + 6 x 100m strides | 11 | lactate threshold w/6 mi at 15k-1/2M pace | 0 | rest | 13 | med-long | 5 | recovery | 20 | long | |
| 7-Feb-10 | 49 | 10 | 2 Lactate Threshold +Endurance |
0 | rest | 9 | gen. aerobic, w/ 10 100m strides | 6 | recovery | 13 | med-long | 0 | rest | 5 | recovery with 6x100m strides | 16 | marathon specific w/12 mi @ marathon race pace | |
| 14-Feb-10 | 44 | 9 | 2 Lactate Threshold +Endurance - RECOVERY |
0 | rest | 5 | recovery | 8 | Vo2 max, 8 mi w/5*600m @5k pace, 90s jog between | 0 | rest | 11 | med-long | 7 | GA + 8 x 100m strides | 13 | med-long | |
| 21-Feb-10 | 55 | 8 | 2 Lactate Threshold +Endurance |
0 | rest | 6 | recovery + 6x100m strides | 12 | lactate threshold w/7 mi at 15k-1/2M pace | 0 | rest | 12 | med-long | 5 | recovery | 20 | long | |
| 28-Feb-10 | 45 | 7 | 3 Race Preparation |
0 | rest | 8 | VO2max, w/5x600m@5k pace, jog 90 sec between | 11 | med-long | 0 | rest | 4 | recovery + 6x100m striders | 5 | tune-up race | 17 | long | |
| 7-Mar-10 | 50 | 6 | 3 Race Preparation |
0 | rest | 8 | GA | 9 | Vo2 max, w/5 * 1000m @ 5k pace, 2 min jog between | 0 | rest | 11 | med-long | 5 | recovery w/6x100m strides | 17 | marathon-specific with 14 mi@marathon pace | |
| 14-Mar-10 | 43 | 5 | 3 Race Preparation |
0 | rest | 8 | VO2max, w/5x600m@5k pace, jog 90 sec between | 11 | med-long | 0 | rest | 4 | recovery + 6x100m striders | 5 | tune-up race (8-15K) | 15 | med-long | |
| 21-Mar-10 | 51 | 4 | 3 Race Preparation |
0 | rest | 5 | recovery + 6 x 100m strides | 10 | Vo2 max, w/4 * 1200m @ 5k pace, 2 min jog between | 0 | rest | 10 | GA | 5 | recovery | 21 | long | |
| 28-Mar-10 | 42 | 3 | 3 Race Preparation |
0 | rest | 8 | VO2max, w/5x600m@5k pace, jog 90 sec between | 8 | GA | 0 | rest | 4 | recovery, w/ 6 x 100m strides | 5 | tune-up race (8-15K) | 17 | long | |
| 4-Apr-10 | 43 | 2 | 4 Taper and Race |
0 | rest | 7 | General aerobic + 8x100m striders | 8 | GA | 0 | rest | 4 | recovery, w/ 6x100m strides | 8 | LT w/ 4 mi at 15k to half-marathon pace | 16 | med-long | |
| 11-Apr-10 | 32 | 1 | 4 Taper and Race |
0 | rest | 7 | GA + 8 x 100m striders | 8 | VO2max, w/ 3 x 1600m @ 5k pace, jog 2 min between | 0 | rest | 5 | recovery + 6x100m striders | 0 | rest, taper | 12 | medium-long | |
| 18-Apr-10 | 20 | 0 | 4 Taper and Race |
6 | recovery | 0 | rest | 7 | with 2 miles at marathon pace | 0 | rest | 5 | recovery + 6x100m striders | 0 | recovery | 2 | recovery | |
| 25-Apr-10 | 39 | -1 | 5 Recovery |
26.2 | marathon | 0 | rest | 4 | recovery | 0 | rest | 4 | recovery | 0 | rest | 5 | recovery | |
| 2-May-10 | 21 | -2 | 5
Recovery |
0 | rest | 5 | recovery | 5 | recovery | 0 | rest | 4 | recovery | 0 | rest | 7 | recovery | |
| 9-May-10 | 31 | -3 | 5 Recovery |
0 | rest | 5 | recovery | 5 | recovery | 0 | rest | 7 | GA + 8x100m striders | 5 | race | 9 | recovery | |
| 16-May-10 | 39 | -4 | 5 Recovery |
0 | rest | 7 | GA | 9 | recovery | 0 | rest | 8 | GA+8x100m striders | 5 | rest | 10 | GA | |
| 23-May-10 | 42 | -5 | 5 Recovery |
0 | rest | 7 | GA | 6 | recovery | 5 | recovery | 8 | GA+8x100m striders | 4 | recovery | 12 | med-long | |