Location
|
Date
|
Day
|
Descrpt.
|
Workout Decription
|
Estimated Mileage
|
| GG Park (7:30 AM - 8:30 AM) |
1/26/2003 |
Sunday |
Race |
Home Depot 1/2 Marathon: easy 10 mins. warm up; 1/2 Marathon Race; easy 10 mins. cool down; |
13-15 |
|
1/27/2003 |
Monday |
Rec. Day |
no running; cross training (optional) |
0 |
|
1/28/2003 |
Tuesday |
Maint. Run |
20-45 mins. @ maint. Pace |
3-7 |
| Kezar Stadium (6:30 PM) |
1/29/2003 |
Wednesday |
Track Workout |
WUP; 16-20x400m @ 10K pace (200m easy jog); CDP |
8-10 |
|
1/30/2003 |
Thursday |
Rec. Day |
no running; cross training (optional); or 30-60 mins. @ maintenance pace |
0-7 |
|
1/31/2003 |
Friday |
Maint. Run |
30-40 mins. @ maint. |
4-6 |
|
2/1/2003 |
Saturday |
Rec. Day |
no running; cross training (optional); |
0-4 |
| |
Estimated Weekly Mileage:
|
29-49 |
|
|
|
|
|
|
| Sports Basement 7:00 AM |
2/2/2003 |
Sunday |
Long Run |
90-110 mins. @ maintenan pace right into 10 mins. @ 20 secs./mi. slower than threhsold or MGP |
12-18 |
|
2/3/2003 |
Monday |
Rec. Day |
no running; cross training (optional) |
0 |
|
2/4/2003 |
Tuesday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| Kezar Stadium (6:30 PM) |
2/5/2003 |
Wednesday |
Track Workout |
WUP; 3x800m @ 5K pace (2:00 easy jog recovery) right into 20 mins. @ threshold/80% right into 3x800m @ 5K pace (2:00 easy jog recovery); CDP |
7-9 |
|
2/6/2003 |
Thursday |
Rec. Day |
no running; cross training (optional); or 30-60 mins. @ maintenance pace |
0-7 |
|
2/7/2003 |
Friday |
Threshold Workout |
10 mins. Easy; 10x100m@ 1500m pace; 3x10 mins. @ threshold pace (2:00 easy jog in between efforts); 10 mins. easy |
5-7 |
|
2/8/2003 |
Saturday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| |
Estimated Weekly Mileage:
|
30-59 |
| LIGHT WEEK |
|
|
|
|
|
| GG Park (7:30 AM - 8:30 AM) |
2/9/2003 |
Sunday |
Long Run |
120-140 mins. @ maintenance pace |
13-17 |
|
2/10/2003 |
Monday |
Rec. Day |
no running; cross training (optional) |
0 |
|
2/11/2003 |
Tuesday |
Maint. Run |
20-45 mins. @ maint. Pace |
3-7 |
| Kezar Stadium (6:30 PM) |
2/12/2003 |
Wednesday |
Track Workout |
WUP; 10x200m @ 1500m pace (200m easy jog); CDP |
6-8 |
|
2/13/2003 |
Thursday |
Day Off |
No Running; cross training optional |
0 |
|
2/14/2003 |
Friday |
Threshold Runn |
10 mins. Easy; 10x100m@ 1500m pace; 20 mins. @ threshold pace; 10 mins. easy |
5-7 |
|
2/15/2003 |
Saturday |
Maint. Run |
20-45 mins. @ maint. Pace or no run |
0-6 |
| |
Estimated Weekly Mileage:
|
24-40 |
|
|
|
|
|
|
| No Group Meeting |
2/16/2003 |
Sunday |
Long Run |
120 mins. @ maintenance pace |
11-15 |
|
2/17/2003 |
Monday |
Rec. Day |
no running; cross training (optional) |
0 |
|
2/18/2003 |
Tuesday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| Kezar Stadium (6:30 PM) |
2/19/2003 |
Wednesday |
Track Workout |
WUP; 6x1600m@5K pace (easy 400m jog recovery); CDP |
8-10 |
|
2/20/2003 |
Thursday |
Rec. Day |
no running; cross training (optional); or 30-60 mins. @ maintenance pace |
0-7 |
|
2/21/2003 |
Friday |
Tempo Run |
10 mins. Easy; 10x100m@ 1500m pace; 2x20 mins. @ 10/20 secs./mi. slower than threshold (4:00 easy jog in between efforts); 10 mins. easy |
7-9 |
|
2/22/2003 |
Saturday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| |
Estimated Weekly Mileage:
|
34-67 |
|
|
|
|
|
|
| Sawyer Camp Trail (7:30 AM) |
2/23/2003 |
Sunday |
Long Run |
120 mins. @ maintenance pace right into 30-45 mins. @ 10-20 secs./mi. slower than threshold |
15-18 |
|
2/24/2003 |
Monday |
Rec. Day |
no running; cross training (optional) |
0 |
|
2/25/2003 |
Tuesday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| Kezar Stadium (6:30 PM) |
2/26/2003 |
Wednesday |
Track Workout |
WUP; 3x1600m @ 10K pace (3:00 easy jog) right into 30 mins. @ 20 secs./mi. slower than threshold right into 3 x 1000m @ 10K pace (2:30 easy jog recovery); CDP (no strides) |
6-9 |
|
2/27/2003 |
Thursday |
Maint. Run |
30-50 mins. @ maintenance pace or no run (cross trainingg) |
0-7 |
|
2/28/2003 |
Friday |
Tempo Run |
10 mins. easy; 60 mins. @ 20 secs./mi. slower than threshold; 10 mins. easy |
8-12 |
|
3/1/2003 |
Saturday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| |
Estimated Weekly Mileage:
|
34-58 |
|
|
|
|
|
|
| Sports Basement 7:00 AM |
3/2/2003 |
Sunday |
Long Run |
90 mins. @ maintenance pace; 20-30 mins. @ 20 secs./mi. slower than threshold or MGP |
16-18 |
|
3/3/2003 |
Monday |
Rec. Day |
no running; cross training (optional) |
0 |
|
3/4/2003 |
Tuesday |
Maint. Run |
30-50 mins. @ maintenance pace or no run (cross trainingg) |
0-7 |
| Kezar Stadium (6:30 PM) |
3/5/2003 |
Wednesday |
Track Workout |
WUP; 1600m@10k Pace right into 1600m@80% right into 1200m @ 10K pace right into 1600m @ 80% right into 800m @ 10K pace right into 1600m@80% right into 400m @ 1500m pace; CDP |
10-11 |
|
3/6/2003 |
Thursday |
Rec. Day |
no running; cross training (optional); or 30-60 mins. @ maintenance pace |
0-7 |
|
3/7/2003 |
Friday |
Tempo Run |
10 mins. Easy; 10x100m@ 1500m pace; 2x20 mins. @ threshold (4:00 easy jog in between efforts); 10 mins. easy |
7-9 |
|
3/8/2003 |
Saturday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| |
Estimated Weekly Mileage:
|
34-67 |
| LIGHT WEEK |
|
|
|
|
|
| Golden Gate Park |
3/9/2003 |
Sunday |
Long Run |
120-140 mins. @ maint. Pace right into 30-40 mins. @ 20 secs./mi. slower than threshold or MGP |
17-20 |
|
3/10/2003 |
Monday |
Rec. Day |
no running; cross training (optional) |
0 |
|
3/11/2003 |
Tuesday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| Kezar Stadium (6:30 PM) |
3/12/2003 |
Wednesday |
Track Workout |
WUP; 4-5x[4x400m @ VO2 pace (200m easy jog recovery)] 400m easy job between sets; CDP |
8-11 |
|
3/13/2003 |
Thursday |
Rec. Day |
no running; cross training (optional); or 30-60 mins. @ maintenance pace |
0-7 |
|
3/14/2003 |
Friday |
Maint. Run |
30-40 mins. @ maintenance pace |
3-4 |
|
3/15/2003 |
Saturday |
Rec. Day |
0 mileage; cross train optional |
0 |
| |
Estimated Weekly Mileage:
|
27-49 |
|
|
|
|
|
|
| GG Park (7:30 AM - 8:30 AM) |
3/16/2003 |
Sunday |
Long Run |
Over Distance 180-210 mins. @ maint. Pace |
18-22 |
|
3/17/2003 |
Monday |
DAY OFF |
no running; cross training (optional) |
0 |
|
3/18/2003 |
Tuesday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| Kezar Stadium (6:30 PM) |
3/19/2003 |
Wednesday |
Track Workout |
5-6x1600m @ VO2/5K pace (3:00-4:00 recovery) |
9-11 |
|
3/20/2003 |
Thursday |
DAY OFF |
no running; cross training (optional) |
0 |
|
3/21/2003 |
Friday |
Tempo Run |
10 mins. Easy; 10x100m@ 1500m pace; 60 mins. @ 20 secs./mi. slower than threshold or MGP; 10 mins. easy |
9-11 |
|
3/22/2003 |
Saturday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| |
Estimated Weekly Mileage:
|
33-53 |
| Big Week |
|
|
|
|
|
| Sausalito |
3/23/2003 |
Sunday |
Long Run |
Across the Bay 12K: 10 mins. easy, 6x100m @ VO2 pace; 12K race; 15-25 mins. easy cool down |
11-12 |
|
3/24/2003 |
Monday |
Rec. Day |
no running; cross training (optional) |
0 |
|
3/25/2003 |
Tuesday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| Kezar Stadium (6:30 PM) |
3/26/2003 |
Wednesday |
Track Workout |
WUP; 4x1200m @ 10K pace (2:00 easy jog recovery) right into 40-50 mins.@ 20 secs./mi. slower than threshold pace or MGP right into 4x1200m @ 10K pace; CDP (no strides) |
13-17 |
|
3/27/2003 |
Thursday |
DAY OFF |
no running; cross training (optional) |
0 |
|
3/28/2003 |
Friday |
Threshold run |
10 mins. Easy; 10x100m@ VO2/1500m pace; 20 mins. @ threshold ; 10 mins. easy |
6-8 |
|
3/29/2003 |
Saturday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| |
Estimated Weekly Mileage:
|
41-65 |
|
|
|
|
|
|
| GG Park (7:30 AM - 8:30 AM) |
3/30/2003 |
Sunday |
Long Run |
Over Distance 180-210 mins. @ maint. Pace |
19-21 |
|
3/31/2003 |
Monday |
Rec. Day |
no running; cross training (optional) |
0 |
|
4/1/2003 |
Tuesday |
Maint. Run |
30-60 mins. @ maintenance pace |
4-9 |
| Kezar Stadium (6:15 PM) |
4/2/2003 |
Wednesday |
Track Workout |
WUP; 3x1600m @ 5K pace (3:00 easy jog recovery); 4x800m @ 2 secs./lap faster than 3K pace (2:00 easy jog recovery); 4x200m @ 1500m pace (200 easy jog recovery) CDP |
8-9 |
|
4/3/2003 |
Thursday |
DAY OFF |
no running; cross training (optional) |
0 |
|
4/4/2003 |
Friday |
Tempo Run |
10 mins. Easy; 10x100m@ 1500m pace; 40 mins. @ 20 secs./mi. slower than threshold or MGP; 10 mins. easy |
8-9 |
|
4/5/2003 |
Saturday |
Maint. Run |
25-50 mins. @ maintenance pace |
3-8 |
| |
Estimated Weekly Mileage:
|
38-53 |
| Begin Taper |
|
|
|
|
|
| Sawyer Camp Trail (7:30 AM - 8:30 AM) |
4/6/2003 |
Sunday |
Long Run |
90 mins. @ maintenance pace; 20-30 mins. @ 20 secs./mi. slower than threshold or MGP |
13-15 |
|
4/7/2003 |
Monday |
Rec. Day |
no running; cross training (optional) |
0 |
|
4/8/2003 |
Tuesday |
Maint. Run |
25-50 mins. @ maintenance pace |
3-8 |
| Kezar Stadium (6:30 PM) |
4/9/2003 |
Wednesday |
Track Workout |
WUP; 12x400m @ 2 secs./lap faster than 3K pace (200m easy jog recovery); CDP |
8-9 |
|
4/10/2003 |
Thursday |
DAY OFF |
no running; cross training (optional) |
0 |
|
4/11/2003 |
Friday |
Tempo Run |
10 mins. Easy; 10x100m@ 1500m pace; 20 mins. @ threshold; 10 mins. easy |
5-7 |
|
4/12/2003 |
Saturday |
Maint. Run |
25-50 mins. @ maintenance pace |
3-8 |
| |
Estimated Weekly Mileage:
|
29-45 |
|
|
|
|
|
|
| Sawyer Camp Trail (7:30 AM - 8:30 AM) |
4/13/2003 |
Sunday |
Long Run |
90-110 mins. @ maintenance pace |
9-11 |
|
4/14/2003 |
Monday |
DAY OFF |
no running; cross training (optional) |
0 |
|
4/15/2003 |
Tuesday |
Maint. Run |
25-45 mins. @ maintenance pace |
3-6 |
| Kezar Stadium (6:30 PM) |
4/16/2003 |
Wednesday |
Track Workout |
WUP; 5x800m @ 3K pace (200m easy jog recovery); CDP |
5-6 |
|
4/17/2003 |
Thursday |
DAY OFF |
no running; no cross training |
0 |
|
4/18/2003 |
Friday |
DAY OFF |
no running; no cross training |
0 |
|
4/19/2003 |
Saturday |
Pre-Marathon |
Easy 10 mins. On course; 4x100m @ 5K pace; 5 mins. @ MGP |
2-3 |
| |
Estimated Weekly Mileage:
|
19-26 |
|
|
|
|
|
|
|
4/20/2003 |
Sunday |
DAY OFF |
no running; no cross training |
0 |
| Marathon |
4/21/2003 |
Monday |
Marathon |
Boston Marathon Race: easy 5 min. warm up; 1st mile at 20-30 secs. Slower than MGP, 2nd mile 10-15 secs. Slower than MGP, 3rd mile on pace, run easy up to 22 miles and then pick it up if feeling good |
26 |
|
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