2009 NITRO Milwaukee Marathon
Training Schedule
June
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
|
1 2-3 miles easy |
2 4 miles easy Or tempo |
3 Rest |
4 4 miles easy |
5 2-3 miles easy |
6 8 miles easy |
|
7 Rest or Cross train |
8 2-3 miles easy |
9 5 miles easy Or tempo |
10 Rest |
11 5 miles easy |
12 2-3 miles easy |
13 9 miles easy |
|
14 Rest or Cross train |
15 2-3 miles easy |
16 4 miles easy Or include 4 x ½ mile |
17 Rest |
18 5 miles easy |
19 2-3 miles easy |
20 6 miles easy |
|
21 Rest or Cross train |
22 2-3 miles easy |
23 8 to 12 x 200M Hill |
24 Rest |
25 5 miles pace |
26 2-3 miles easy |
27 11 miles easy |
|
28 Rest or Cross train |
29 2-3 miles easy |
30 6 miles easy or tempo |
|
|
|
|
July
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
|
|
|
1 Rest |
2 6 miles pace |
3 2-3 miles easy |
4 12 miles easy |
|
5 Rest or Cross train |
6 2-3 miles Easy |
7 4 miles easy or include 8 x ¼ mile |
8 rest |
9 6 miles pace |
10 2-3 miles easy |
11 9 miles easy |
|
12 Rest or Cross train |
13 2-3 miles easy |
14 6 miles easy Or include 4 x 400m Hill |
15 Rest |
16 7 miles pace |
17 2-3 miles easy |
18 14 miles easy |
|
19 Rest or Cross train |
20 2-3 miles easy |
21 6 miles easy or tempo |
22 Rest |
23 7 miles pace |
24 2-3 miles easy |
25 15 miles easy |
|
26 Rest or Cross train |
27 2-3 miles easy |
28 5 miles easy Or include 4 x ½ mile |
29 Rest |
30 8 miles pace |
31 2-3 miles easy |
|
August
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
|
|
|
|
|
|
1 11 miles easy |
|
2 Rest or Cross train |
3 2-3 miles easy |
4 5 miles easy Or include 6 x 400M Hill |
5 Rest |
6 8 miles pace |
7 2-3 miles easy |
8 17 miles easy |
|
9 Rest or Cross train |
10 2-3 miles easy |
11 7 miles easy Or tempo |
12 Rest |
13 9 miles pace |
14 2-3 miles easy |
15 18 miles easy |
|
16 Rest or Cross train |
17 2-3 miles Easy |
18 5 miles easy Or include 4 x ½ mile |
19 Rest |
20 8 miles pace |
21 2-3 miles easy |
22 12 miles easy |
|
23 Rest or Cross train |
24 2-3 miles easy |
25 7 miles easy Or include 3 x mile |
26 Rest |
27 9 miles pace |
28 2-3 miles easy |
29 20 miles easy |
|
30 Rest or Cross train |
31 4 miles easy |
|
|
|
|
|
September
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
|
|
1 6 miles easy or include 6 x ½ mile |
2 Rest |
3 9 miles pace |
4 2-3 miles easy |
5 12 miles easy |
|
6 Rest or Cross train |
7 5 miles easy |
8 6 miles easy Or include 8 x ½ mile |
9 Rest |
10 10 miles pace |
11 4 miles easy |
12 20 miles easy |
|
13 Rest or Cross train |
14 4 miles easy |
15 6 miles easy or include 8 x 200m hill |
16 Rest |
17 8 miles pace |
18 Rest |
19 12 miles easy or 10K race |
|
20 Rest or Cross train |
21 4 miles easy |
22 4 miles easy or tempo |
23 Rest |
24 6 miles pace |
25 2-3 miles easy |
26 8 miles Easy |
|
27 Rest or Cross train |
28 4 miles easy |
29 3 miles easy |
30 Rest |
|
|
|
October
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
|
|
|
|
1 3 miles pace |
2 Rest |
3 Rest |
|
4 Milwaukee Marathon RACE DAY! 26.2 miles |
5 |
6 |
7 |
8 |
9 |
10 |
|
11 Chicago Marathon |
13 |
14 |
15 |
16 |
17 |
18 |
|
19 |
20 |
21 |
22 |
23 |
24 |
25 |
|
26 |
27 |
28 |
29 |
30 |
31 |
|
Starting location for Thursday evening and Saturday morning runs: Lions Club Shelter in Sycamore Park, off of Airport Road.
Starting times: Thursday evenings, 7pm. Saturday mornings, 7am.
Types of training runs are defined as:
Tempo: Comfortably hard, level 8 on scale of 1-10, 80 to 85% of max heart rate, or add 20-30 seconds per mile to recent 5K pace, or 15-20 seconds to 10K pace.
Easy: A pace slower than your Marathon Target pace.
Repeats: Several repetitions of distances from ¼ mile to 1 mile, with rest intervals in between. Pace varies from 5K to 10K pace. Length of rest intervals will also vary.
Pace: Marathon Target Pace