11 week – Runners World Training Schedule

July 23, 2009 § Leave a comment

Here’s your individualized training program:
Your current race time is: 0:46:03  for a 10 K
Your distance training goal is:
Marathon
You currently train:
41 – 48 km/week
How hard you want to train:
Hard
Your long-run day:
Sunday
Your training program Starts:
Monday, 7/20/2009 Ends: Sunday, 10/4/2009
Length of your training schedule:
11 weeks

{var sched = getScheduler(); var pacer = getPacerFromPR(); var allWeeks = getFullProgram(sched); {var pcob = getRaceDistDict();var s = “”;for(var raceCode in pcob){var rDist = pcob[raceCode];var pCoef = logRegressionPaceCoef(rDist);s += (raceCode + “=” + rDist + “=” + pCoef + “n”);}//alert(s);}checkWarning(allWeeks);if(startDate!=null){var curDate = new Date(startDate.getTime()); }for(var i = 0; i < allWeeks.length; i++){ var relInd = i; if(getDiffCode(prParams["diff"]) == 0){ relInd = i % 4; } var wo = allWeeks[relInd]; var dateS1 = shortDate(curDate); var dateS2 = shortDate(new Date(curDate.getTime() + 6*24*60*60*1000)); dw("

“); dw(“

“); dw(“

“); // Last week of program has pace that reverts to first week’s pace. var targPaceWeek = (i == allWeeks.length-1) ? 0 : i; for(var j = 0; j < 7; j++) { var xj = (j+1) % 7; dw("

“); } dw(“

“); dw(“

“); curDate.setTime(curDate.getTime() + 7*24*60*60*1000); } }

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total
” + (i+1) + “ ” + dateS1 + “” + dateS2 + “ ” + wo.days[xj].getDescLine(0) + ““); var toD = wo.days[xj].getDescLine(1); if(wo.days[xj].cde == “race”) { // don’t use targPaceWeek here, because want to run fast! toD = toD.replace(/xpacex/, pacer.getRacePace(isMetric(), i)); toD = toD.replace(/xtimex/, pacer.getRaceTime(isMetric(), i)); }else { toD = toD.replace(/xpacex/, pacer.getPaceString(wo.days[xj], isMetric(), targPaceWeek)); } dw(toD + “ ” + wo.totalDistDisp(isMetric()) + “
1 7/20 7/26 Rest/XT Easy Run Dist: 10 km @5:41 Rest/XT Tempo Run Dist: 8 km, inc Warm; 5 km @ 4:45; Cool Easy Run Dist: 8 km @5:41 Rest/XT Long Run Dist: 16 km @5:41 42 km
2 7/27 8/2 Rest/XT Easy Run Dist: 10 km @5:41 Rest/XT Speedwork Dist: 8 km, inc Warm; 2×1600 in 7:14 w/800 jogs; Cool Easy Run Dist: 8 km @5:41 Rest/XT Long Run Dist: 19 km @5:41 45 km
3 8/3
8/9
Rest
/ XT
Easy Run
Dist: 8 km
@5:41
Rest
/ XT
Tempo Run
Dist: 8 km, inc
Warm; 5 km @ 4:45; Cool
Easy Run
Dist: 8 km
@5:41
Rest
/ XT
Long Run
Dist: 22 km
@5:41
46 km
4 8/10
8/16
Rest
/ XT
Easy Run
Dist: 8 km
@5:41
Rest
/ XT
Tempo Run
Dist: 10 km, inc
Warm; 6 km @ 4:48; Cool
Easy Run
Dist: 6 km
@5:41
Rest
/ XT
Long Run
Dist: 26 km
@5:41
50 km
5 8/17
8/23
Rest
/ XT
Easy Run
Dist: 10 km
@5:37
Rest
/ XT
Easy Run
Dist: 10 km
@5:37
Easy Run
Dist: 10 km
@5:37
Rest
/ XT
Easy Run
Dist: 10 km
@5:37
40 km
6 8/24
8/30
Rest
/ XT
Easy Run
Dist: 6 km
@5:37
Rest
/ XT
Speedwork
Dist: 11 km, inc
Warm; 3×1600 in 7:09
w/800 jogs; Cool
Easy Run
Dist: 5 km
@5:37
Rest
/ XT
Long Run
Dist: 29 km
@5:37
51 km
7 8/31
9/6
Rest
/ XT
Easy Run
Dist: 6 km
@5:37
Rest
/ XT
Tempo Run
Dist: 10 km, inc
Warm; 6 km @ 4:45; Cool
Easy Run
Dist: 6 km
@5:37
Rest
/ XT
Long Run
Dist: 32 km
@5:37
54 km
8 9/7
9/13
Rest
/ XT
Easy Run
Dist: 10 km
@5:37
Rest
/ XT
Tempo Run
Dist: 11 km, inc
Warm; 8 km @ 4:48; Cool
Easy Run
Dist: 10 km
@5:37
Rest
/ XT
Long Run
Dist: 26 km
@5:37
57 km
9 9/14
9/20
Rest
/ XT
Easy Run
Dist: 8 km
@5:34
Rest
/ XT
Speedwork
Dist: 13 km, inc
Warm; 4×1600 in 7:05
w/800 jogs; Cool
Easy Run
Dist: 6 km
@5:34
Rest
/ XT
Long Run
Dist: 32 km
@5:34
59 km
10 9/21
9/27
Rest
/ XT
Easy Run
Dist: 5 km
@5:34
Rest
/ XT
Tempo Run
Dist: 8 km, inc
Warm; 5 km @ 4:40; Cool
Easy Run
Dist: 5 km
@5:34
Rest
/ XT
Long Run
Dist: 13 km
@5:34
31 km
11 9/28
10/4
Rest
/ XT
Easy Run
Dist: 5 km
@5:41
Rest
/ XT
Tempo Run
Dist: 8 km, inc
Warm; 5 km @ 4:45; Cool
Easy Run
Dist: 5 km
@5:41
Rest
/ XT
Marathon Race Day
26.2 miles
@5:04
Time: 3:34:26
60 km

Legend
Example What it Means
Easy Run
Dist: 3km
@8:00
Run a total distance of 3 kilometers at a pace of 8 minutes per kilometer.
Speedwork
Dist: 8km, inc
Warm; 3×800 in 4:00
w/400 jogs; Cool
Run a total distance of 8 kilometers. Your run should include:
– a warmup of about 1.5km
– 3 repeats of 800 meters each; each repeat should take 4 minutes
– a 400-meter recovery jog after each repeat
– a cooldown of about 1.5 km
Note: Warmups and cooldowns are generally 1.5 km each. But on some days, you’ll need to make them longer to reach the total distance for your run.
Rest
/XT
Take a rest day, or do moderate cross-training activity.
Race Day
Dist: 5K
@5:00 
Time: 20:00
On a race day, run your 5K at a 5-minute per kilometer pace. Your time will be 25:00.
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