Focus-N-Fly Spring 2003 Marathon Program

Back to Marathon Program Summary or Schedule
Location
Date
Day
Descrpt.
Workout Decription
Estimated Mileage
GG Park (7:30 AM - 8:30 AM)1/26/2003Sunday RaceHome Depot 1/2 Marathon: easy 10 mins. warm up; 1/2 Marathon Race; easy 10 mins. cool down; 13-15
1/27/2003Monday Rec. Dayno running; cross training (optional)0
1/28/2003Tuesday Maint. Run20-45 mins. @ maint. Pace3-7
Kezar Stadium (6:30 PM)1/29/2003Wednesday Track WorkoutWUP; 16-20x400m @ 10K pace (200m easy jog); CDP8-10
1/30/2003Thursday Rec. Dayno running; cross training (optional); or 30-60 mins. @ maintenance pace0-7
1/31/2003Friday Maint. Run30-40 mins. @ maint.4-6
2/1/2003Saturday Rec. Dayno running; cross training (optional); 0-4
 
Estimated Weekly Mileage:
 29-49
Sports Basement 7:00 AM2/2/2003Sunday Long Run90-110 mins. @ maintenan pace right into 10 mins. @ 20 secs./mi. slower than threhsold or MGP12-18
2/3/2003Monday Rec. Dayno running; cross training (optional)0
2/4/2003Tuesday Maint. Run30-60 mins. @ maintenance pace4-9
Kezar Stadium (6:30 PM)2/5/2003Wednesday Track WorkoutWUP; 3x800m @ 5K pace (2:00 easy jog recovery) right into 20 mins. @ threshold/80% right into 3x800m @ 5K pace (2:00 easy jog recovery); CDP7-9
2/6/2003Thursday Rec. Dayno running; cross training (optional); or 30-60 mins. @ maintenance pace0-7
2/7/2003Friday Threshold Workout10 mins. Easy; 10x100m@ 1500m pace; 3x10 mins. @ threshold pace (2:00 easy jog in between efforts); 10 mins. easy 5-7
2/8/2003Saturday Maint. Run30-60 mins. @ maintenance pace4-9
 
Estimated Weekly Mileage:
 30-59
LIGHT WEEK
GG Park (7:30 AM - 8:30 AM)2/9/2003Sunday Long Run120-140 mins. @ maintenance pace13-17
2/10/2003Monday Rec. Dayno running; cross training (optional)0
2/11/2003Tuesday Maint. Run20-45 mins. @ maint. Pace3-7
Kezar Stadium (6:30 PM)2/12/2003Wednesday Track WorkoutWUP; 10x200m @ 1500m pace (200m easy jog); CDP6-8
2/13/2003Thursday Day OffNo Running; cross training optional0
2/14/2003Friday Threshold Runn10 mins. Easy; 10x100m@ 1500m pace; 20 mins. @ threshold pace; 10 mins. easy 5-7
2/15/2003Saturday Maint. Run20-45 mins. @ maint. Pace or no run0-6
 
Estimated Weekly Mileage:
 24-40
No Group Meeting2/16/2003Sunday Long Run120 mins. @ maintenance pace11-15
2/17/2003Monday Rec. Dayno running; cross training (optional)0
2/18/2003Tuesday Maint. Run30-60 mins. @ maintenance pace4-9
Kezar Stadium (6:30 PM)2/19/2003Wednesday Track WorkoutWUP; 6x1600m@5K pace (easy 400m jog recovery); CDP8-10
2/20/2003Thursday Rec. Dayno running; cross training (optional); or 30-60 mins. @ maintenance pace0-7
2/21/2003Friday Tempo Run10 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
2/22/2003Saturday Maint. Run30-60 mins. @ maintenance pace4-9
 
Estimated Weekly Mileage:
 34-67
Sawyer Camp Trail (7:30 AM)2/23/2003Sunday Long Run120 mins. @ maintenance pace right into 30-45 mins. @ 10-20 secs./mi. slower than threshold15-18
2/24/2003Monday Rec. Dayno running; cross training (optional)0
2/25/2003Tuesday Maint. Run30-60 mins. @ maintenance pace4-9
Kezar Stadium (6:30 PM)2/26/2003Wednesday Track WorkoutWUP; 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
2/27/2003Thursday Maint. Run30-50 mins. @ maintenance pace or no run (cross trainingg)0-7
2/28/2003Friday Tempo Run10 mins. easy; 60 mins. @ 20 secs./mi. slower than threshold; 10 mins. easy8-12
3/1/2003Saturday Maint. Run30-60 mins. @ maintenance pace4-9
 
Estimated Weekly Mileage:
 34-58
Sports Basement 7:00 AM3/2/2003Sunday Long Run90 mins. @ maintenance pace; 20-30 mins. @ 20 secs./mi. slower than threshold or MGP16-18
3/3/2003Monday Rec. Dayno running; cross training (optional)0
3/4/2003Tuesday Maint. Run30-50 mins. @ maintenance pace or no run (cross trainingg)0-7
Kezar Stadium (6:30 PM)3/5/2003Wednesday Track WorkoutWUP; 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; CDP10-11
3/6/2003Thursday Rec. Dayno running; cross training (optional); or 30-60 mins. @ maintenance pace0-7
3/7/2003Friday Tempo Run10 mins. Easy; 10x100m@ 1500m pace; 2x20 mins. @ threshold (4:00 easy jog in between efforts); 10 mins. easy 7-9
3/8/2003Saturday Maint. Run30-60 mins. @ maintenance pace4-9
 
Estimated Weekly Mileage:
 34-67
LIGHT WEEK
Golden Gate Park3/9/2003Sunday Long Run 120-140 mins. @ maint. Pace right into 30-40 mins. @ 20 secs./mi. slower than threshold or MGP17-20
3/10/2003Monday Rec. Dayno running; cross training (optional)0
3/11/2003Tuesday Maint. Run30-60 mins. @ maintenance pace4-9
Kezar Stadium (6:30 PM)3/12/2003Wednesday Track WorkoutWUP; 4-5x[4x400m @ VO2 pace (200m easy jog recovery)] 400m easy job between sets; CDP8-11
3/13/2003Thursday Rec. Dayno running; cross training (optional); or 30-60 mins. @ maintenance pace0-7
3/14/2003Friday Maint. Run30-40 mins. @ maintenance pace3-4
3/15/2003Saturday Rec. Day0 mileage; cross train optional0
 
Estimated Weekly Mileage:
 27-49
GG Park (7:30 AM - 8:30 AM)3/16/2003Sunday Long RunOver Distance 180-210 mins. @ maint. Pace18-22
3/17/2003Monday DAY OFFno running; cross training (optional)0
3/18/2003Tuesday Maint. Run30-60 mins. @ maintenance pace4-9
Kezar Stadium (6:30 PM)3/19/2003Wednesday Track Workout5-6x1600m @ VO2/5K pace (3:00-4:00 recovery)9-11
3/20/2003Thursday DAY OFFno running; cross training (optional)0
3/21/2003Friday Tempo Run10 mins. Easy; 10x100m@ 1500m pace; 60 mins. @ 20 secs./mi. slower than threshold or MGP; 10 mins. easy 9-11
3/22/2003Saturday Maint. Run30-60 mins. @ maintenance pace4-9
 
Estimated Weekly Mileage:
 33-53
Big Week
Sausalito3/23/2003Sunday Long RunAcross the Bay 12K: 10 mins. easy, 6x100m @ VO2 pace; 12K race; 15-25 mins. easy cool down11-12
3/24/2003Monday Rec. Dayno running; cross training (optional)0
3/25/2003Tuesday Maint. Run30-60 mins. @ maintenance pace4-9
Kezar Stadium (6:30 PM)3/26/2003Wednesday Track WorkoutWUP; 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
3/27/2003Thursday DAY OFFno running; cross training (optional)0
3/28/2003Friday Threshold run10 mins. Easy; 10x100m@ VO2/1500m pace; 20 mins. @ threshold ; 10 mins. easy 6-8
3/29/2003Saturday Maint. Run30-60 mins. @ maintenance pace4-9
 
Estimated Weekly Mileage:
 41-65
GG Park (7:30 AM - 8:30 AM)3/30/2003Sunday Long RunOver Distance 180-210 mins. @ maint. Pace19-21
3/31/2003Monday Rec. Dayno running; cross training (optional)0
4/1/2003Tuesday Maint. Run30-60 mins. @ maintenance pace4-9
Kezar Stadium (6:15 PM)4/2/2003Wednesday Track WorkoutWUP; 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
4/3/2003Thursday DAY OFFno running; cross training (optional)0
4/4/2003Friday Tempo Run10 mins. Easy; 10x100m@ 1500m pace; 40 mins. @ 20 secs./mi. slower than threshold or MGP; 10 mins. easy 8-9
4/5/2003Saturday Maint. Run25-50 mins. @ maintenance pace3-8
 
Estimated Weekly Mileage:
 38-53
Begin Taper
Sawyer Camp Trail (7:30 AM - 8:30 AM)4/6/2003Sunday Long Run90 mins. @ maintenance pace; 20-30 mins. @ 20 secs./mi. slower than threshold or MGP13-15
4/7/2003Monday Rec. Dayno running; cross training (optional)0
4/8/2003Tuesday Maint. Run25-50 mins. @ maintenance pace3-8
Kezar Stadium (6:30 PM)4/9/2003Wednesday Track WorkoutWUP; 12x400m @ 2 secs./lap faster than 3K pace (200m easy jog recovery); CDP 8-9
4/10/2003Thursday DAY OFFno running; cross training (optional)0
4/11/2003Friday Tempo Run10 mins. Easy; 10x100m@ 1500m pace; 20 mins. @ threshold; 10 mins. easy 5-7
4/12/2003Saturday Maint. Run25-50 mins. @ maintenance pace3-8
 
Estimated Weekly Mileage:
 29-45
Sawyer Camp Trail (7:30 AM - 8:30 AM)4/13/2003Sunday Long Run90-110 mins. @ maintenance pace 9-11
4/14/2003Monday DAY OFFno running; cross training (optional)0
4/15/2003Tuesday Maint. Run25-45 mins. @ maintenance pace3-6
Kezar Stadium (6:30 PM)4/16/2003Wednesday Track WorkoutWUP; 5x800m @ 3K pace (200m easy jog recovery); CDP 5-6
4/17/2003Thursday DAY OFFno running; no cross training 0
4/18/2003Friday DAY OFFno running; no cross training 0
4/19/2003Saturday Pre-MarathonEasy 10 mins. On course; 4x100m @ 5K pace; 5 mins. @ MGP2-3
 
Estimated Weekly Mileage:
 19-26
4/20/2003Sunday DAY OFFno running; no cross training 0
Marathon4/21/2003Monday MarathonBoston 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 good26