| | | | | | | | | | | . | Wk | Dat | Mon | Tues | Weds | Thurs | Fri | Sat | Sun | Total | . | 1 | 27-Nov | Easy Run | Rest | Easy Run | Rest | Rest | Easy Run | Rest | 6 miles | . | | 3-Dec | Dist: 2mi | / XT | Dist: 2mi | / XT | / XT | Dist: 2mi | / XT | | . | | | @17:13 | | @17:13 | | | @17:13 | | | . | 2 | 4-Dec | Easy Run | Rest | Easy Run | Rest | Rest | Easy Run | Rest | 7 miles | . | | 10-Dec | Dist: 2mi | / XT | Dist: 2mi | / XT | / XT | Dist: 3mi | / XT | | . | | | @17:13 | | @17:13 | | | @17:13 | | | . | 3 | 11-Dec | Easy Run | Rest | Easy Run | Rest | Rest | Easy Run | Rest | 9 miles | . | | 17-Dec | Dist: 2mi | / XT | Dist: 3mi | / XT | / XT | Dist: 4mi | / XT | | . | | | @17:13 | | @17:13 | | | @17:13 | | | . | 4 | 18-Dec | Easy Run | Rest | Easy Run | Rest | Rest | Easy Run | Rest | 10 miles | . | | 24-Dec | Dist: 2mi | / XT | Dist: 3mi | / XT | / XT | Dist: 5mi | / XT | | . | | | @17:13 | | @17:13 | | | @17:13 | | | . | 5 | 25-Dec | Easy Run | Rest | Tempo Run | Rest | Rest | Long Run | Rest | 13 miles | . | | 31-Dec | Dist: 2mi | / XT | Dist: 5mi, inc | / XT | / XT | Dist: 6mi | / XT | | . | | | @17:03 | | Warm; 3mi@15:20; Cool | | | @17:03 | | | . | 6 | 1-Jan | Easy Run | Rest | Speedwork | Rest | Rest | Long Run | Rest | 13 miles | . | | 7-Jan | Dist: 2mi | / XT | Dist: 5mi, inc | / XT | / XT | Dist: 6mi | / XT | | . | | | @17:03 | | Warm; 2x1600@14:28 | | | @17:03 | | | . | | | | | w/800 jogs; Cool | | | | | |
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| | | | | | | | | | | . | 7 | 8-Jan | Easy Run | Rest | Tempo Run | Rest | Rest | Long Run | Rest | 14 miles | . | | 14-Jan | Dist: 2mi | / XT | Dist: 5mi, inc | / XT | / XT | Dist: 7mi | / XT | | . | | | @17:03 | | Warm; 3mi@15:20; Cool | | | @17:03 | | | . | 8 | 15-Jan | Easy Run | Rest | Easy Run | Rest | Rest | Easy Run | Rest | 10 miles | . | | 21-Jan | Dist: 4mi | / XT | Dist: 3mi | / XT | / XT | Dist: 3mi | / XT | | . | | | @17:03 | | @17:03 | | | @17:03 | | | . | 9 | 22-Jan | Easy Run | Rest | Tempo Run | Rest | Rest | Long Run | Rest | 15 miles | . | | 28-Jan | Dist: 2mi | / XT | Dist: 6mi, inc | / XT | / XT | Dist: 7mi | / XT | | . | | | @16:53 | | Warm; 4mi@15:19; Cool | | | @16:53 | | | . | 10 | 29-Jan | Easy Run | Rest | Speedwork | Rest | Rest | Long Run | Rest | 17 miles | . | | 4-Feb | Dist: 2mi | / XT | Dist: 7mi, inc | / XT | / XT | Dist: 8mi | / XT | | . | | | @16:53 | | Warm; 3x1600@14:19 | | | @16:53 | | | . | | | | | w/800 jogs; Cool | | | | | | . | 11 | 5-Feb | Easy Run | Rest | Tempo Run | Easy Run | Rest | Long Run | Rest | 18 miles | . | | 11-Feb | Dist: 2mi | / XT | Dist: 6mi, inc | Dist: 2mi | / XT | Dist: 8mi | / XT | | . | | | @16:53 | | Warm; 4mi@15:19; Cool | @16:53 | | @16:53 | | | . | 12 | 12-Feb | Easy Run | Rest | Easy Run | Rest | Rest | Easy Run | Rest | 12 miles | . | | 18-Feb | Dist: 4mi | / XT | Dist: 4mi | / XT | / XT | Dist: 4mi | / XT | | . | | | @16:53 | | @16:53 | | | @16:53 | | | . | 13 | 19-Feb | Easy Run | Rest | Tempo Run | Easy Run | Rest | Long Run | Rest | 20 miles |
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| | | | | | | | | | | . | | 25-Feb | Dist: 2mi | / XT | Dist: 7mi, inc | Dist: 2mi | / XT | Dist: 9mi | / XT | | . | | | @16:42 | | Warm; 5mi@15:18; Cool | @16:42 | | @16:42 | | | . | 14 | 26-Feb | Easy Run | Rest | Speedwork | Easy Run | Rest | Long Run | Rest | 21 miles | . | | 4-Mar | Dist: 2mi | / XT | Dist: 8mi, inc | Dist: 2mi | / XT | Dist: 9mi | / XT | | . | | | @16:42 | | Warm; 4x1600@14:11 | @16:42 | | @16:42 | | | . | | | | | w/800 jogs; Cool | | | | | | . | 15 | 5-Mar | Easy Run | Rest | Tempo Run | Easy Run | Rest | Long Run | Rest | 21 miles | . | | 11-Mar | Dist: 2mi | / XT | Dist: 7mi, inc | Dist: 2mi | / XT | Dist: 10mi | / XT | | . | | | @16:42 | | Warm; 5mi@15:18; Cool | @16:42 | | @16:42 | | | . | 16 | 12-Mar | Rest | Easy Run | Rest | Tempo Run | Rest | Rest | Race Day | | . | | 18-Mar | / XT | Dist: 2mi | / XT | Dist: 5mi, inc | / XT | / XT | Dist: Half-Marathon | | . | | | | @17:13 | | Warm; 3mi@15:29; Cool | | | Good Luck! | |
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