Preparation for 2010 Akron Marathon Preparation for 2010 Akron Marathon

Wk May TM Wk August TMM T W Th F M T W Th F Sa Su

1 2 11 2 3 4 5 6 7 84 x Hill 4 Miles 45 Tempo 6 Miles 10 Run 20 Miles Rest 55

3 4 5 6 7 8 9 12 9 10 11 12 13 14 1510 x 800 4 Miles 4 x Hill 6 Miles 6 Pace 13 Miles Rest 42

10 11 12 13 14 15 16 13 16 17 18 19 20 21 22Cleveland 4 x Hill 5 Miles 45 Tempo 6 Miles 2:35 Rest Per 10M 57

17 18 19 20 21 22 23 14 23 24 25 26 27 28 29Rest Rest Rest 3 Miles 4 Miles 8 Miles Rest 15 5 x 1 Mile 5 Miles 4 x Hill 6 Miles 6 Run 14 Miles Rest 44

1 24 25 26 27 28 29 304 x 400 4 Miles 5 Miles Rest 4 Miles 9 Miles Rest 26 September

M T W Th F Sa SuJune 15 30 31 1 2 3 4 5

M T W Th F Sa Su 4 x Hill 5 Miles 50 Tempo 6 Miles 11 Pace 2:45 Rest 602 31 1 2 3 4 5 6 16 6 7 8 9 10 11 12

6 x 400 4 Miles 5 Miles Rest 5 Miles 11 Miles Rest 30 6 x 800 5 Miles 3 x Hill 5 Miles 6 Pace 12 Miles Rest 373 7 8 9 10 11 12 13 17 13 14 15 16 17 18 19

8 x 400 4 Miles 3 x 1 Mile Rest 5 Miles 12 Miles Rest 30 3 x Hill 4 Miles 30 Tempo 4 Miles 4 Run 8 Miles Rest 324 14 15 16 17 18 19 20 20 21 22 23 24 25 26

4 x 800 4 Miles 3 x Hill 5 Miles 3 Miles Rest TP 10M 31 4 x 400 3 Miles Rest Rest 2 Run Akron Rest 345 21 22 23 24 25 26 27 27 28 29 30 1 2 3

Rest 4 Miles 35 Tempo 5 Miles 7 Run 14 Miles Rest 35

July Definitions Strength Training Core WorkoutM T W Th F Sa Su Note that hills are 1/2 mile up, 1/2 mile down (easy)

6 28 29 30 1 2 3 44 Miles 4 Miles 3 x Hill 5 Miles 7 Pace 10 Miles Rest 42 Pace targets: 800's 2:50 - 2:55

7 5 6 7 8 9 10 11 Miles 6:10 - 6:153 x Hill 4 Miles 40 Tempo 5 Miles 8 Pace 16 Miles Rest 45 Tempo 6:20 - 6:25

8 12 13 14 15 16 17 18 Pace 7:008 x 800 4 Miles 3 x Hill 5 Miles 8 Run 17 Miles Rest 46

9 19 20 21 22 23 24 25 Races TP10M Towpath 10 Miler3 X Hill 4 Miles 40 Tempo 5 Miles 9 Pace 12 Miles Rest 43 Per 10M Perfect 10 Miler

10 26 27 28 29 30 31 14 x 1 Mile 4 Miles 3 x Hill 5 Miles 9 Pace 19 Miles Rest 48

Races

Sa Su