Adventures of a female master runner in Metropolitan Washington, DC.
Training Schedule July 16th – July 22nd Sunday: Long Run. 12 miles Monday: Off Tuesday: Speed Run. 8 x 600m w/400m recoveries Wednesday: Easy Run. 6 miles Thursday: Threshold Run. 6 miles @ marathon pace Friday: Easy Run. 7 miles Saturday: Easy Run. 6 miles
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Training Schedule July 9th – July 15th Sunday: Long Run. 12 miles Monday: Off Tuesday: Speed Run. 12 x 400m @ 5K pace w/400m recoveries Wednesday: Easy Run. 6 miles Thursday: Easy Run. 6 miles Friday: Easy Run. 6 miles Saturday: Easy Run. 6 miles
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Training Schedule July 2nd – July 8th Sunday: Long Run. 10 miles Monday: Off Tuesday: Easy Run. 6 miles Wednesday: Easy Run. 6 miles Thursday: Easy Run. 6 miles Friday: Easy Run. 6 miles Saturday: Easy Run. 6 miles Total: ~40 Miles Notes. Strangely, the
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Training Plan I’m trying the Advanced plan from Hanson’s Marathon Method for my 2023 Boston Marathon training cycle. December covered weeks 1 to 3. Training Paces I started the month using training paces based on my 42:58 (8:36 pace) from the 2022 Alexandria Turkey Trot
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Training Schedule August 28th – September 3rd Sunday: 2022 South Lakes 10K Monday: Long Run. 16 milesTuesday: RestWednesday: General aerobic + speed. 7 mi w/8 x 100m stridesThursday: Recovery Run. 5 milesFriday: VO2maxRun. 8 mi w/ 3 x 1,600 m @ 5K race pace; jog
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Training Schedule August 14th – August 20th Sunday: Long Run. 17 miles Monday: Rest or cross-train Tuesday: Recovery + speed 7 mi w/ 6 x 100 m strides Wednesday: VO2max Run. 10 mi w/5 x 1,200 m @ 5K race pace; jog 50
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Training Schedule August 7th – August 13th Sunday: Long Run. 18 miles w/14 miles @ marathon race pace Monday: Rest or cross-train Tuesday: VO2Max Run. 9 miles. 5x600m @ 5K pace w/jog 50-90% interval time Wednesday: General Aerobic Run. 9 miles Thursday: Medium-long
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Training Schedule July 31st – August 6th Sunday: Long Run. 18 miles Monday: Rest or cross-train Tuesday: VO2Max Run. 10 miles. 6x1000m @ 5K pace w/jog 50-90% interval time Wednesday: Medium-long Run. 15 miles Thursday: Recovery Run. 6 miles Friday: Medium-long Run. 12 miles
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Training Schedule July 24th – July 30th Sunday: Easy Run. 5 miles Monday: Rest or cross-train Tuesday: VO2Max Run. 9 miles w/5×600 m @ 5K race pace; jog 50 to 90% interval time between Wednesday: Medium-long Run. 14 miles Thursday: Recovery Run + speed.
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Training Schedule July 10th – July 16th Sunday: Marathon-pace run. 16 mi w/ 12 mi @ marathon race pace Monday: Rest or cross-train Tuesday: General Aerobic Run, 8 miles Wednesday: VO₂max Run. 8 mi w/ 5 x 800 m @ 5K race pace;
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