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Home > Marathon Training Plan Sunday, September 07 , 2008 - 20:28
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A Boston Marathon Training Plan

Training Plan
Training Graph

Training History and Revised Plan
Wk # Wks to Go Monday  Period   Weights Endurance (LR) Force (Hills) Speed Muscular Endurance (LT) Anaerobic Endurance (VO2 Max) MP Long Run
Total Mileage Run Cross Mon Run Mon Cross Tue Run Tue Cross Wed Run Wed Cross Thu Run Thur Cross Fri Run Fri Cross Sat Run Sat Cross Sun Run Sun Cross
-3 27 10/11/2004 Prep AA X
X



44.5 44.5 0.0 0.0 0.0 8.0 0.0 10.5 0.0 6.0 0.0 Off 0.0 5.0 0.0 15.0 0.0
-2 26 10/18/2004 Prep AA X
X



56.5 50.5 6.0 0.0 2.0 8.0 0.0 12.0 0.0 0.0 3.0 10.0 0.0 5.5 1.0 15.0 0.0
-1 25 10/25/2004 Prep AA X
X



60.0 50.5 9.5 0.0 4.0 8.0 0.0 12.0 0.0 0.0 4.0 10.0 0.0 5.5 1.5 15.0 0.0
0 24 11/01/2004 Prep AA X
X



60.0 53.0 7.0 0.0 3.0 8.5 0.0 13.0 0.0 0.0 4.0 10.5 0.0 5.0 0.0 16.0 0.0
1 23 11/08/2004 Prep AA X
X



47.5 41.5 6.0 0.0 2.0 6.5 0.0 10.0 0.0 0.0 4.0 8.0 0.0 5.0 0.0 12.0 0.0
2 22 11/15/2004 Prep AA X
X



63.0 54.0 9.0 5.0 2.0 10.0 0.0 12.0 0.0 0.0 4.0 10.5 3.0 0.0 0.0 16.5 0.0
3 21 11/22/2004 Prep AA X
X



64.0 56.5 7.5 5.0 2.0 11.0 0.0 12.5 0.0 0.0 5.5 9.5 0.0 0.0 0.0 18.5 0.0
4 20 11/29/2004 Prep AA X
X



46.0 41.0 5.0 0.0 0.0 10.5 0.0 10.0 0.0 0.0 0.0 10.5 5.0 0.0 0.0 10.0 0.0
5 19 12/06/2004 Base 1 ME X
X



28.0 24.0 4.0 0.0 0.0 0.0 0.0 0.0 2.0 0.0 2.0 0.0 0.0 10.0 0.0 14.0 0.0 Vacation
6 18 12/13/2004 Base 1 ME X
X



72.0 57.0 15.0 0.0 2.0 10.5 0.0 13.0 0.0 0.0 10.0 10.5 0.0 5.0 3.0 18.0 0.0
7 17 12/20/2004 Base 1 ME X
X



68.0 65.0 3.0 6.0 3.0 12.0 0.0 10.0 0.0 6.0 0.0 12.0 0.0 0.0 0.0 19.0 0.0
8 16 12/27/2004 Base 1 ME X
X

8
54.0 48.5 5.5 0.0 0.0 8.5 0.5 10.0 0.0 0.0 5.0 10.0 0.0 5.0 0.0 15.0 0.0
9 15 01/03/2005 Base 2 ME X X X X


78.0 66.5 11.5 5.5 3.5 10.0 2.0 14.0 0.0 6.0 6.0 9.0 0.0 4.0 0.0 18.0 0.0
10 14 01/10/2005 Base 2 ME X X X X


75.0 67.0 9.0 0.0 0.0 10.0 0.0 14.0 0.0 8.0 4.0 11.0 2.0 5.0 2.0 19.0 1.0
12 13 01/17/2005 Base 2 ME X
X



58.0 58.0 0.0 0.0 0.0 8.0 0.0 11.0 0.0 6.0 0.0 10.0 0.0 6.0 0.0 17.0 0.0
13 12 01/24/2005 Base 3 ME X X X X
12
76.5 60.5 16.0 8.0 0.0 3.0 6.0 15.0 0.0 0.0 8.0 12.0 0.0 6.0 2.0 16.5 0.0
14 11 01/31/2005 Base 3 ME X X X X


43.0 40.0 3.0 8.0 0.0 11.0 0.0 14.0 0.0 0.0 0.0 7.0 3.0 0.0 0.0 0.0 0.0
15 10 02/07/2005 Base 3 ME X
X



68.5 51.5 17.0 0.0 3.0 8.5 0.0 10.0 0.0 0.0 8.0 11.0 0.0 0.0 6.0 22.0 0.0
16 9 02/14/2005 Build 1 SM X X X X


65.5 52.0 13.5 0.0 0.0 6.0 4.0 11.5 0.0 6.0 3.5 11.0 0.0 0.0 6.0 17.5 0.0
17 8 02/21/2005 Build 1 SM X
X X X

67.5 55.0 12.5 0.0 3.0 8.5 1.5 8.5 0.0 11.0 2.0 0.0 1.0 4.0 5.0 23.0 0.0
18 7 02/28/2005 Build 1 SM X
X



57.0 44.0 10.0 0.0 3.0 8.5 0.0 4.0 3.0 6.0 0.0 10.5 0.0 0.0 6.0 16.0 0.0
19 6 03/07/2005 Build 2 SM X X X X


0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Sick
20 5 03/14/2005 Build 2 SM X
X X X

54.5 48.0 6.5 0.0 0.0 0.0 0.0 8.0 0.0 12.5 0.0 5.5 0.0 0.0 6.5 22.0 0.0
21 4 03/21/2005 Build 2 SM X
X



66.5 57.5 9.0 0.0 2.0 5.5 7.0 8.5 0.0 13.0 0.0 9.5 0.0 21.0 0.0 0.0 0.0
22 3 03/28/2005 Peak SM X
X X


57.5 52.0 5.5 6.0 0.0 10.0 0.0 12.0 3.5 0.0 0.0 6.0 2.0 0.0 0.0 18.0 0.0
23 2 04/04/2005 Peak
X
X X


34.0 24.0 10.0 0.0 2.0 6.0 0.0 10.0 4.0 0.0 0.0 8.0 0.0 0.0 2.0 0.0 2.0
24 1 04/11/2005 Race







32.5 32.5 0.0 12.5 0.0 0.0 0.0 0.0 0.0 8.0 0.0 5.0 0.0 3.0 0.0 4.0 0.0
25 0 04/18/2005 RACE DAY






26.2 26.2 0.0 26.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Sheet 2: Training Graph

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