Athlete
29 year old female
PR’s of 16:20, 33:33, 1:13.59, 2:37.36
Will compete in World Champs Marathon this summer
Raced this spring on track and roads. Several personal bests on same courses run in the past (15k and 25k) and track pr in 10k. Goal pace is 5:50 for 26.2
Weekly mileage in spring peaked at 80 miles a week, dropped during racing period to 60-65. Long run topped at several times at 18.
April 11-17- Pr in 10k on track- 33:33
Week mileage- 67.5
April 18-24- 9.5 miles total (rest and recovery week before starting buildup)
April 25- May 1 (15 weeks out)
Week mileage- 55
Workouts of
1) 8 x 200 @ 39-40 w. 200 jog 2)
2) 5 miles at 5:50-6:00 (2′) 3 x 3′ faster than previous pace (2′)
May 2-May 8 (14 weeks)
Week Mileage- 60
M- 7 easy
T- 2 x 400 @ 79″ (60″), 2 x 800 @ 2:38 (2′), 1 x 1600 @ 5:22 (3′), 2 x 800 @ 2:42 (2′), 2 x 400 @ 78-79 (60″)
W- 8
Th- 8
F- 4 miles at Anaerobic Tempo pace-5:35
Sat- 11.5
Sun- 6
May 9- May 15
Week Mileage- 60
M- 7 @ 5:50 pace
T- 6.5
W- 14 x 200 @ 37 (200 jog)
Th- 6.5
F- 5
Sat- 25k race @ 5:50 pace, 3rd American, 1:29.51 (20 total for the day)
Sun- Rest
May 16-May 22
Week Mileage- 68
M- off
T- 8
W- 10
Th- 10
Fri- 6 x 1200 @ 4:00 (3:45) Goal was to alternate pace every 300 between 57/63, didn’t work too well
Sat- 15
Sun- 6
May 23- May 29
Weekly- 78.5
M- 7
T- AM- 24′ Anaerobic Tempo- 5:30’s + 4 x 200, PM 3.5 easy
W- 10.5
Th- Am- 7, Pm 7
F- 8.5
Sa- 17.5 total w. 3 Easy, 3 @ 5:50, 3E, 5 @ 5:50, 1 @ E, .5 @ FAST, 2 @ E
Sun- 7.5
May 30- June 5
Weekly- 81
M- Race Road 5k- 16:49
T- 10.5
W- Am- 7.5/ PM 6
Th- 7 x 1200 @ 3:56- 4:00 (3:45) , goal to alt 200’s at 39/41, didn’t work so well again
F- 8
Sat- 18, 1st 15 miles @ 6:30-7:00 pace, miles 15-17 run HARD (10:50 total), cool down 1 mile
Sun- 8
June 6- June 12
Weekly 71 (recovery week)
M-9
Tu- AM- 2 x 200 @ 38″ (40″); 2 x 400 @ 76-77 (80″); 2 x 800 @ 2:36 (2:30); 1 x 1600 @ 5:19 (4:30); 2 x 800 @ 2:34 (2:30); 2 x 400 @ 74″ (75); 2 x 200 @ 36″
PM- 4.5
Wed- 12
Thur- 9
Fri- 25′ @ 5:35 pace + 5 x 200 @ 37-38″ (200 jog)
Sat- 14
Sun- off