RW 2004 Marathon Schedules: Week 9

Your schedules for the week commencing March 1


Posted: 1 March 2004

Once again, in case you can't get hold of your new issue of Runner's World...

7-min miling (3:00)

7-min miling (3:00) MILEAGE TARGET: 40-45M
Mon Mar 1 30 mins easy (approx 4M) or rest
Tues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries)
Wed Mar 3 Steady run: 75 mins (approx 10M)
Thurs Mar 4 30 mins Fartlek (+10mins wu & cd) (approx 7M)
Fri Mar 5 rest
Sat Mar 6 40 mins easy (approx 5M)
Sun Mar 7 Target Run: Race (ideally 1/2M)/Timetrial

7:30-min miling (3:15)

7:30-min miling (3:15) MILEAGE TARGET: 40-45M
Mon Mar 1 30 mins easy (approx 3.5M) or rest
Tues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries)
Wed Mar 3 Steady run: 75 mins (approx 9.5M)
Thurs Mar 4 30 mins Fartlek (+10mins wu & cd) (approx 6.5M)
Fri Mar 5 rest
Sat Mar 6 40 mins easy (approx 4.5M)
Sun Mar 7 Target Run: Race (ideally 1/2M)/Timetrial

8-min miling (3:30)

8-min miling (3:30) MILEAGE TARGET: 35-40M
Mon Mar 1 30 mins easy (approx 3.5M) or rest
Tues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries)
Wed Mar 3 Steady run: 75 mins (approx 9M)
Thurs Mar 4 30 mins Fartlek (+10mins wu & cd) (approx 6M)
Fri Mar 5 rest
Sat Mar 6 40 mins easy (approx 4.5M)
Sun Mar 7 Target Run: Race (ideally 1/2M)/Timetrial

8:30-min miling (3:45)

8:30-min miling (3:45) MILEAGE TARGET: 35-40M
Mon Mar 1 30 mins easy (approx 3M) or rest
Tues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries)
Wed Mar 3 Steady run: 75 mins (approx 8.5M)
Thurs Mar 4 20 mins Fartlek (+10mins wu & cd) (approx 4.5M)
Fri Mar 5 rest
Sat Mar 6 40 mins easy (approx 4M)
Sun Mar 7 Target Run: Race (ideally 1/2M)/Timetrial

9-min miling (4:00)

9-min miling (4:00) MILEAGE TARGET: 35M
Mon Mar 1 rest
Tues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries)
Wed Mar 3 Steady run: 75 mins (approx 8M)
Thurs Mar 4 20 mins Fartlek (+10mins wu & cd) (approx 4M)
Fri Mar 5 rest
Sat Mar 6 40 mins easy (approx 4M)
Sun Mar 7 Target Run: Race (ideally 1/2M)/Timetrial

10-min miling (4:30)

10-min miling (4:30) MILEAGE TARGET: 30M
Mon Mar 1 rest
Tues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries)
Wed Mar 3 Steady run: 75 mins (approx 7M)
Thurs Mar 4 20 mins Fartlek (+10mins wu & cd) (approx 4M)
Fri Mar 5 rest
Sat Mar 6 40 mins easy (approx 3.5M)
Sun Mar 7 Target Run: Race (ideally 1/2M)/Timetrial

11-min miling (5:00)

11-min miling (5:00) MILEAGE TARGET: 30M
Mon Mar 1 rest
Tues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries)
Wed Mar 3 Steady run: 75 mins (approx 6.5M)
Thurs Mar 4 20 mins Fartlek (+10mins wu & cd) (approx 3.5M)
Fri Mar 5 rest
Sat Mar 6 40 mins easy (approx 3.5M)
Sun Mar 7 Target Run: Race (ideally 1/2M)/Timetrial

Penguin Plan Run/Walk Schedule

The Penguin Plan Run/Walk Schedule  
Mon Mar 1 Rest
Tues Mar 2 45 Min Run 4 mins/walk 1 min (x9)
Wed Mar 3 40 Min Run 3 mins/walk 1 min (x10)
Thurs Mar 4 Rest
Fri Mar 5 45 Min Run 4 mins/walk 1 min (x9)
Sat Mar 6 Rest
Sun Mar 7 8-16 Miles Run 5 mins/walk 1 min

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RW Pocket Race Guide - Mid-May
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RW Races of 2003: Best New Entries

 
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