Katy Runs

Running to stay sane in grad school!

Training Plan September 16, 2010

TRAINING PLAN FOR SANTA BARBARA INTERNATIONAL MARATHON (NOV. 6, 2010)

7/19-7/25

Mon: Run-50min EZ (4.78mi)

Tues: NRLW-Stage 3-A3

Wed: Run-50min EZ (4.77mi)

Thurs: Walk-4mi

Fri: R/W 9/1-40min EZ (3.92mi)

Sat: LR-7mi R/W 9/1 (1:13:03)

Sun: Rest

Weekly Mileage: 20.47mi

7/26-8/1

Mon: Run-50min EZ (4.98)

Tues: NRLW-Stage 3-B3

Wed: Run-50min EZ (4.29mi)

Thurs: R/W 9/1-50min EZ (4.93mi)

Fri: Rest/travel

Sat: LR-8mi R/W 9/1 (1:20:31)

Sun: Rest

Weekly Mileage: 22.2mi

8/2-8/8

Mon: NRLW-Stage 3-A4

Tues: Rest

Wed: Run-50min EZ (3.56mi)

Thurs: NRLW-Stage 3-B4; R/W 9/1-50min EZ (4.67mi)

Fri: Run-50min EZ (4.78mi)

Sat: Rest

Sun: LR-9mi R/W 9/1 (1:30:14)

Weekly Mileage: 22.01

8/9-8/15

Mon: NRLW-Stage 4-A1

Tues: Run-25min EZ (2.58mi)

Wed: Run-25min EZ (2.59mi); SI: 6 times (4.29mi-44min)

Thurs: Rest

Fri: R/W 9/1-50min EZ (4.44mi)

Sat: LR-10mi R/W 9/1 (1:44:34)

Sun: NRLW-Stage 4-B1

Weekly Mileage: 23.9

8/16-8/22

Mon: Rest

Tues: Run-50min EZ (4.92mi)

Wed: SI: 6 times (4.1mi)

Thurs: NRLW-Stage 4-A2

Fri: R/W 9/1-50min EZ (4.72mi)

Sat: LR-12mi R/W 9/1 (2:06:00)

Sun: NRLW-Stage 4-B2

Weekly Mileage: 25.74mi

8/23-8/29

Mon: Run-50min EZ (4.83mi); Walk

Tues: Walk; Yoga

Wed: TI: 3 times (4.08mi)

Thurs: R/W 9/1-50min EZ (3mi)

Fri: NRLW-Stage 4-A3

Sat: LR-14mi R/W 9/1 (~2:27)

Sun: NRLW Stage 4-B3

Weekly Mileage: 25.91mi

8/30-9/5

Mon: Rest

Tues: Run-60min EZ (5.72mi)

Wed: SI: 7 times (30 min treadmill=3.06mi; walking 1.44mi-wu&cd)

Thurs: R/W 9/1-50min EZ (4.65mi)

Fri: Rest

Sat: LR-16mi R/W 9/1 (Aliferis Half) (2:36:40)

Sun: Rest

Weekly Mileage: 30.87mi

9/6-9/12

Mon: Rest

Tues: Walk-35 min

Wed: NRLW-Stage 4-A4

Thurs: Run-60min PR (6.06mi)

Fri: NRLW-Stage 4-B4

Sat: Rest

Sun: LR-12.14mi (2:10:01)

Weekly Mileage: 18.2

9/13-9/19

Mon: Run-60min EZ (5.37mi)

Tues: NRLW-Stage 5-A1; Walk

Wed: TI: 4 times (4.79mi)

Thurs: R/W 9/1-50min EZ (4.45mi)

Fri: Rest

Sat: LR-18mi R/W 9/1 (3:13:59)

Sun: NRLW-Stage 5-B1

Weekly Mileage:  32.61mi

9/20-9/26

Mon: Walk

Tues: Run-50min EZ (4.81mi)

Wed: NRLW-Stage 5-A2

Thurs: SI: 8 times (4.94mi on treadmill 1% incline)

Fri: Walk

Sat: LR-10mi R/W 9/1 (1:41:20)

Sun: Rest

Weekly Mileage: 19.75mi

9/27-10/3

Mon: Run-50min EZ (5.17mi)

Tues: R/W 9/1-50min EZ (4.36mi)

Wed: Rest

Thurs: Walk-5.06mi; NRLW-Stage 5-B2

Fri: Walk-45min

Sat: LR-13mi R/W 9/1

Sun: Rest

Weekly Mileage: 27.59mi

10/4-10/10

Mon: Run-60min PR

Tues: Strength

Wed: Run-60min EZ

Thurs: RI: R/W 9/1-50min

Fri:

Sat: LR-10mi R/W 9/1

Sun: Strength

Weekly Mileage:

10/11-10/17

Mon: Run-60min EZ

Tues: Strength

Wed: TI: 5 times

Thurs: R/W 9/1-50min EZ

Fri:

Sat: LR-22mi R/W 9/1

Sun: Strength

Weekly Mileage:

10/18-10/24

Mon: Run-60min PR

Tues: Strength

Wed: Run-60min EZ

Thurs: RI: R/W 9/1-50min

Fri:

Sat: LR-10mi R/W 9/1

Sun: Strength

Weekly Mileage:

10/25-10/31

Mon: Run-50min PR

Tues: Strength

Wed: Run-50min EZ

Thurs: RI: R/W 9/1-50min

Fri:

Sat: LR-7mi R/W 9/1

Sun: Strength

Weekly Mileage:

11/1-11/7

Mon: Run-40min EZ

Tues: Strength

Wed: Travel

Thurs: 20min R/W: 8/1

Fri:

Sat: Marathon

Sun:

Weekly Mileage:

 

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