TrainingTool Schedule - Goal Time 19:20
Week Starting Monday SEP 3, 2007
rest
5 miles
2 miles
5 miles
rest
7 miles
Week Starting Monday SEP 10, 2007
rest
rest
5 miles with 4x800m @ 3:12 min, 4x400m @ 1:33 min
2 miles
6 miles
rest
8 miles on a hilly route
Week Starting Monday SEP 17, 2007
rest
2 miles
6 miles with 3x1200m @ 4:48 min, 2x800m @ 3:06 min
2 miles
6 miles with 1 mile @ RPE 3-6
rest
9 miles
Week Starting Monday SEP 24, 2007
rest
3 miles
6 miles with 1x1600m @ 6:24 min, 1x1200m @ 4:38 min, 1x800m @ 3:06 min, 2x200m @ 43 sec
2 miles
7 miles with hills
rest
10 miles on a hilly route
Week Starting Monday OCT 1, 2007
rest
3 miles
6 miles with 4x200m @ 46 sec, 1x1600m @ 6:11 min, 1x1600m @ 6:24 min, 4x200m @ 43 sec
3 miles
7 miles with 2 miles @ RPE 3-6
rest
9 miles
Week Starting Monday OCT 8, 2007
rest
3 miles
6 miles with 4x800m @ 3:06 min, 4x200m @ 43 sec
3 miles
5 miles
2 miles
rest
Week Starting Monday OCT 15, 2007
2 mile warmup plus 5K TIME TRIAL plus 2 mile cool down
3 miles
5 miles on flat surface with 6x1min. @ 6:13 min/mile
3 miles
7 miles with 1x2miles @ 6:26 min/mile, 4x400m @ 1:26 min
rest
11 miles on a hilly route
Week Starting Monday OCT 22, 2007
rest
3 miles
7 miles with 2x200m @ 46 sec, 2x1200m @ 4:38 min, 1x1600m @ 6:24 min, 2x400m @ 1:26 min
3 miles
8 miles with 2 miles @ RPE 3-6
rest
12 miles
Week Starting Monday OCT 29, 2007
rest
3 miles
7 miles with 1x1mile TEST effort, 4x200m @ 46 sec
3 miles
8 miles with 2 miles @ RPE 3-6
rest
13 miles on a hilly route
Week Starting Monday NOV 5, 2007
rest
3 miles
7 miles with 4x200m @ 46 sec, 1x1600m @ 6:11 min, 1x1200m @ 4:38 min, 4x400m @ 1:26 min
3 miles
8 miles with 3 miles @ RPE 3-6
rest
11 miles
Week Starting Monday NOV 12, 2007
rest
3 miles
7 miles with 4x200m @ 46 sec, 2x1600m @ 6:11 min, 4x400m @ 1:26 min
rest
7 miles with 3 miles @ RPE 3-6
rest
9 miles on a hilly route
Week Starting Monday NOV 19, 2007
rest
3 miles
3 miles with 4x800m @ 3:06 min, 4x200m @ 43 sec
rest
RACE!
rest
rest
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