Training Week by Week 2011-2012
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Updated 2/7/12
My Rules of Training:
Rule 1: Alternate 15+ Long run weekend days with True MRP+ Run Runs (12.1 miles Chanault Loop)
Rule 2: 13.1 mile Route = 12.1 mile MRP+ Run
Rule 3: Take Day off before and After Race
Rule 4: Never exceed 30 miles per weekend
Rule 5: Never run Yasso day after MRP+ Run or 13+
Rule 6: 8:45 pace on MRP+ Run runs for a 4h marathon
Rule 7: Yasso 800’s are always 8 min/mi
Rule 8: No fast paced runs on Thursday or Friday to compromise Saturday runs.
Rule 9: IF MRP+ Run runs on Saturday, Long Run on Sunday
Rule 10: Weekend after race - 13,10 after half, 10,8 after full
Rule 11: Never do 800m repeats at track if you do 10x400 Wednesday treadmill.
Rule 12: Wednesday is speed workout day - Fartlek, treadmill, 3:1
Rule 13: Maximum 5 miles on Monday after 30 mile weekend
Types of Runs:
- Weekday runs - 5 - 6 miles down Airport Road
- Long Run - 13.1 miles or more at 10 - 11 min/mi pace
- MPR+ run - 12 miles, 1 mi slow warmup and cooldown, 10 mi at Marathon race pace or slightly faster : 8:45
- ½ MPR+ run - 6 mi, ½ mi slow warm up and cooldown, 5 mi at ½ MRP or faster: 7:45
- Short "Tempo Run" - 10m warmup, 10m accelerate, 10m 10k pace, 10m cooldown at 10k+ pace max
- Long "Tempo Run" - 210m warmup, 20m accelerate, 20m 10k pace, 20m cooldown at 10k+ pace max
- Yasso 800 - 10 x 800 at 8m/mi
- 400m repeats - 10 x 400 at 8m/mi+
- 3:1 Run - Run first ¾ at 30-90s slower, last ¼ at MP
Marathon taper & rev taper 2 weeks: 80%, 60% : for 54peak = 43, 32 mi
Half taper week: 60% : ~32 mi
MPW = Miles per week assuming normally 18 mi during week runs
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2012
PF Chang Full - Sunday Jan 15th
| JANUARY | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
= 7 | -
6 | - 6 | - 5 | - 5 | Rest day |
8
| 5 | -
35 | | Saturday = 14 | Rest day | -
4 | - 4 | - 4 | Rest day | - 0 |
PF Chang Full
(9:00 pace - 2nd try 4h)
| -
12 + M | | Saturday = 21 | Rest day | -
4 | - 5 | - 5 | Rest day |
- 10
| -
8 | - 32 | | Saturday = 28 | Rest
day | - 6 | - 6 | - 6 | Rest day | -12.1 MRP+
Run (8:45 min/mi) | -15 | -51 | | | | | | | | | | |
Sedona 10k Saturday 4th
Lost Dutchman Full Sunday 19th
| FEBRUARY | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
= 4 | -
6 | - 6 | - 6 | - 6 | Rest day |
Sedona 10k
= HMPR
| -10 | -40 |
| Saturday
= 11 | -
6 | - 6 | - 6 | - 6 | Rest day | -10 | -8 | -42 |
| Saturday
= 18 | Rest
day | - 5 | - 4 | - 4 | Rest day |
-
| Lost
Dutchman Full 2/19 | -13 + M |
| Saturday
= 25 | Rest
day | - 4 | - 5 | - 5 | Rest day | -8 | -10 | -32 |
| | | | | | | | | |
Phoenix Half 3rd
| MARCH | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
= 3 | Rest day | - 6 | -
6 | - 5 | Rest day |
Phoenix Half 3/3
| -0 | -30 | | Saturday
=10 | Rest day | - 5 | -
6 | - 6 | Rest day | -10 | -13 | -40 |
| Saturday
=17 | - 6 | - 6 | -
6 | - 6 | Rest day |
-12.1 MRP+ Run (8:45 min/mi)
| -15 | -51 | | Saturday
=24 | Rest day | - 6 | -
6 | - 6 | Rest
day | -18 | -10 | -46 |
| Saturday
=31 | - 6 | - 6 | -
6 | - 6 | - | -20 | -10 | -54 |
Brian Mickelson Half - 21st
SIGN UP ST GEORGE LOTTERY 4/1
| APRIL | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
=7 | Rest
day | - 6 | - 6 | - 6 | Rest day | -12.1 MRP+
Run (8:45 min/mi) | -15 | -46 | | Saturday
=14 | -
6 | - 6 | - 6 | - 6 | Rest day | -20 | -10 | -54 |
| Saturday
=21 | -
6 | - 5 | - 5 | - 4 | Rest day |
-Brian Mick Half - 21st
| -0 | -33 |
| Saturday
=28 | Rest
day | - 5 | - 6 | - 6 | Rest day | -10 | -8 | -35 |
| | | | | | | | | |
(Whiskey Row Full - 5th)
| MAY | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
=5 | Rest
day | - 5 | - 4 | - 4 | Rest day | -Whiskey Row Full - 5th | -0 | -39 |
| Saturday
=12 | Rest
day | - 4 | - 5 | - 6 | Rest day | -8 mile
Tempo Run 8:45 | -10 | -33 | | Saturday
=19 | -
6 | - 6 | - 6 | - 6 | Rest day |
-22
| -8 | -54 |
| Saturday
=26 | Rest
day | - 5 | - 5 | - 5 | Rest day | -10 mile
tempo Run 8:45 | -8 | -36 | | | | | | | | | |
(San Diego Marathon 3rd, Gaspin Aspens - 16th)
| JUNE | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
= 2 | Rest
day | - 5 | - 5 | - 4 | Rest day | -
0 | - San
Diego Marathon 3rd | - 40 | | Saturday
= 9 | Rest
day | - 2 | - 4 | - 4 | Rest day | 8- 8 | -
10 | - 28 | | Saturday = 16 | -
6 | - 6 | - 6 | - 5 | Rest day |
Gaspin Aspens - 16th = 9
| -
0 | - 32 | | Saturday = 23 | -
6 | - 6 | - 6 | - 6 | Rest day | -
13 | - 10 | - 47 | | Saturday
= 30 | -
6 | - 6 | - 6 | - 6 | Rest day | -12.1
MRP+ Run (8:45 min/mi) | - 15 | -51 |
ASSUME DENVER PAST THIS POINT
(INSTEAD OF ST GEORGE MARATHON)
(Training)
| JULY | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
= 7 | Rest
day | - 6 | - 6 | - 6 | Rest day | -
15 | - 10 | - 43 | | Saturday
= 14 | Rest
day | - 6 | - 6 | - 6 | Rest day | -15 | -
10 | - 43 | | Saturday = 21 | Rest
day | - 6 | - 6 | - 6 | Rest day |
12.1 MRP+ Run (8:45 min/mi)
| -
15 | - 45 | | Saturday = 28 | Rest
day | - 6 | - 6 | - 6 | Rest day | -
18 | - 10 | - 46 | | Saturday
= | Rest
day | - | - | - | | | - | - |
Add MONDAY 6 miler till Denver where applicable
(BBBS Half)
| AUGUST | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
= 4 | -6 | -
6 | - 6 | - 6 | Rest day | - 13 | -
10 | - 47 | | Saturday = 11 | -
6 | - 6 | - 5 | - 4 | Rest day |
(BBBS Half) = 13
| -0 | -
34 | | Saturday = 18 | - 6 | - 6 | - 6 | - 6 | Rest day | - 12.1
MRP+ Run (8:45 min/mi) | - 15 | - 51 | | Saturday
= 25 | - 6 | - 6 | - 6 | - 6 | Rest day | - 20 | -
10 | - 54 | | | | | | | | | |
(Groom Creek Half )
(DENVER)
| SEPTEMBER | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
= 1 | -
6 | - 6 | - 6 | - 6 | Rest day | - 12.1
MRP+ Run (8:45 min/mi) | - 115 | - 51 | | Saturday
= 8 | -
6 | - 6 | - 6 | - 6 | Rest day | - 10 | -
8 | - 54 | | Saturday = 15 | - 5 | -
6 | - 5 | - 5 | Rest day |
- 20
| -
8 | - 40 | | Saturday = 22 | -
5 | - 5 | - 4 | - 2 | Rest day |
(DENVER)
| -0 | -
41 | | Saturday = 29 | Rest day | -
2 | - 4 | - 5 | Rest day |
(Groom Creek Half )
| - -0 | - 24 |
(Grand Canyon Hike)
| OCTOBER | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
= 6 | Rest
day | - 5 | - 6 | - 6 | Rest day | - 10 | -
8 | - 35 | | Saturday = 13 | Rest
day | - 6 | - 6 | - 6 | Rest day |
(Grand Canyon Hike) ?
| - | - |
| Saturday
= 20 | Rest
day | - 6 | - 6 | - 6 | Rest day |
(Grand Canyon Hike) ?
| -
8 | - | | Saturday = 27 | Rest
day | - 6 | - 6 | - 6 | Rest day | - (6 Yasso
800 repeats) | -13 | - 39 | | | | | | | | | | |
Start of SPEED TRAINING for Fiesta and Final MRP+ Runs for AZ R&R
(Train)
| NOVEMBER | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
= 3 | -
6 | - 6 | - 6 | - 6 | Rest day | - 12.1
MRP+ Run (8:30 min/mi) | - 13 | - 49 | | Saturday
= 10 | -
6 | - 6 | - 6 | - 6 | Rest day | - (6 Yasso
800 repeats) | - 10 | - 40 | | Saturday
= 17 | -
6 | - 6 | - 6 | - 6 | Rest day |
- 12.1 MRP+ Run (8:30 min/mi)
| -
15 | - 51 | | Saturday = 24 | - 6 | -
6 | - 6 | - 6 | Rest day | - (6 Yasso
800 repeats) | - 10 | - 40 | | | | | | | | | |
(Fiesta 2nd)
| DECEMBER | Monday | Tuesday | Wed | Thurs | Fri | Sat | Sun | Total |
| Saturday
= 1 | -
6 | - 6 | - 5 | - 5 | Rest day |
- 0
| (Fiesta
2nd) | - 35 | | Saturday = 8 | Rest
day | - 5 | - 6 | - 6 | Rest day | - 15 | -
10 | - 42 | | Saturday = 15 | - 6 | -
6 | - 6 | - 6 | Rest day |
- 20
| -
10 | - 54 | | Saturday = 22 | -
6 | - 6 | - 6 | - 6 | Rest day | - 15 | -
10 | - 49 | | Saturday = 29 | -
6 | -
6 | - 6 | - 6 | Rest day | - 20 | -
10 | - 54 |
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