The Schedule

Here’s my training schedule for the next several weeks. It’s hard to believe I’m on Week 3 already. I used Runner’s World’s Smart Coach — it has never let me down, and its beauty is definitely in its simplicity.

WEEK 1: 2 Mi
Sun Apr 1 Easy Run Dist: 2 Mi @14:37

WEEK 2: 7 Mi
Tue Apr 3 Easy Run Dist: 2 Mi @14:39
Thu Apr 5 Easy Run Dist: 2 Mi @14:39
Sun Apr 8 Easy Run Dist: 3 Mi @14:39

WEEK 3: 8 Mi
Tue Apr 10 Easy Run Dist: 3 Mi @14:38
Thu Apr 12 Easy Run Dist: 2 Mi @14:38
Sun Apr 15 Easy Run Dist: 3 Mi @14:38

WEEK 4: 7 Mi
Tue Apr 17 Easy Run Dist: 2 Mi @14:37
Thu Apr 19 Easy Run Dist: 2 Mi @14:37
Sun Apr 22 Easy Run Dist: 3 Mi @14:37

WEEK 5: 10 Mi
Tue Apr 24 Easy Run Dist: 3 Mi @14:37
Thu Apr 26 Easy Run Dist: 3 Mi @14:37
Sun Apr 29 Easy Run Dist: 4 Mi @14:37

WEEK 6: 11 Mi
Tue May 1 Easy Run Dist: 3 Mi @14:36
Thu May 3 Speedwork Dist: 4 Mi, inc Warm; 2×1600 in 12:15 w/800 jogs; Cool
Sun May 6 Long Run Dist: 4 Mi @14:36

WEEK 7: 12 Mi
Tue May 8 Easy Run Dist: 3 Mi @14:32
Thu May 10 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 12:48; Cool
Sun May 13 Long Run Dist: 5 Mi @14:32

WEEK 8: 13 Mi
Tue May 15 Easy Run Dist: 4 Mi @14:29
Thu May 17 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 12:45; Cool
Sun May 20 Long Run Dist: 5 Mi @14:29

WEEK 9: 11 Mi
Tue May 22 Easy Run Dist: 4 Mi @14:26
Thu May 24 Easy Run Dist: 3 Mi @14:26
Sun May 27 Easy Run Dist: 4 Mi @14:26

WEEK 10: 14 Mi
Tue May 29 Easy Run Dist: 4 Mi @14:25
Thu May 31 Speedwork Dist: 4 Mi, inc Warm; 2×1600 in 12:05 w/800 jogs; Cool
Sun Jun 3 Long Run Dist: 6 Mi @14:25

WEEK 11: 15 Mi
Tue Jun 5 Easy Run Dist: 5 Mi @14:22
Thu Jun 7 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 12:38; Cool
Sun Jun 10 Long Run Dist: 6 Mi @14:22

WEEK 12: 16 Mi
Tue Jun 12 Easy Run Dist: 2 Mi @14:19
Thu Jun 14 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 12:34; Cool
Fri Jun 15 Easy Run Dist: 2 Mi @14:19
Sun Jun 17 Long Run Dist: 8 Mi @14:19

WEEK 13: 16 Mi
Tue Jun 19 Easy Run Dist: 2 Mi @14:16
Thu Jun 21 Speedwork Dist: 4 Mi, inc Warm; 2×1600 in 11:55 w/800 jogs; Cool
Fri Jun 22 Easy Run Dist: 2 Mi @14:16
Sun Jun 24 Long Run Dist: 8 Mi @14:16

WEEK 14: 14 Mi
Tue Jun 26 Easy Run Dist: 4 Mi @14:12
Thu Jun 28 Easy Run Dist: 3 Mi @14:12
Fri Jun 29 Easy Run Dist: 3 Mi @14:12
Sun Jul 1 Easy Run Dist: 4 Mi @14:12

WEEK 15: 17 Mi
Tue Jul 3 Easy Run Dist: 2 Mi @14:12
Thu Jul 5 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 12:34; Cool
Fri Jul 6 Easy Run Dist: 2 Mi @14:12
Sun Jul 8 Long Run Dist: 8 Mi @14:12

WEEK 16: 18 Mi
Tue Jul 10 Easy Run Dist: 2 Mi @14:09
Thu Jul 12 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 12:31; Cool
Fri Jul 13 Easy Run Dist: 2 Mi @14:09
Sun Jul 15 Long Run Dist: 9 Mi @14:09

WEEK 17: 19 Mi
Tue Jul 17 Easy Run Dist: 3 Mi @14:06
Thu Jul 19 Speedwork Dist: 4 Mi, inc Warm; 2×1600 in 11:46 w/800 jogs; Cool
Fri Jul 20 Easy Run Dist: 2 Mi @14:06
Sun Jul 22 Long Run Dist: 10 Mi @14:06

WEEK 18: 18 Mi
Tue Jul 24 Easy Run Dist: 2 Mi @14:02
Thu Jul 26 Speedwork Dist: 3 Mi, inc Warm; 1×1600 in 11:43 w/800 jogs; Cool
Sun Jul 29 Half Marathon
Race Day
13.1

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One thought on “The Schedule

  1. Pingback: Lactic Acid…the “Why” | Half Speed Whole Effort

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