Run Schedule

So I had a good 2011 summer/fall running schedule to prepare me for a marathon in October with my vibrams. I stuck to it until early August (up to 14 mile runs) when I had two injuries (foot and neck). I got off track and have only been running sporadically.

My 2012 goal is to do the one half marathon in April that I have done every year for the past 8 years. I would also like to target a marathon in October. Here’s the current schedule!

RUN SCHEDULE FOR MARATHON – WEEK 1: 16 Mi

Tue Jan 3 Easy Run Dist: 3 Mi @10:54 Minutes Thu Jan 5 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 9:17; Cool Sun Jan 8 Long Run Dist: 8 Mi @10:54

WEEK 2: 18 Mi

Tue Jan 10 Easy Run m Dist: 5 Mi @10:50 Thu Jan 12 Speedwork Dist: 4 Mi, inc Warm; 2×1600 in 8:43 w/800 jogs; Cool Sun Jan 15 Long Run Dist: 9 Mi @10:50

WEEK 3: 19 Mi

Tue Jan 17 Easy Run Dist: 4 Mi @10:46 Thu Jan 19 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 9:10; Cool Sun Jan 22 Long Run Dist: 10 Mi @10:46

WEEK 4: 16 Mi

Tue Jan 24 Easy Run Dist: 5 Mi @10:42 Thu Jan 26 Easy Run Dist: 5 Mi @10:42 Sun Jan 29 Easy Run Dist: 6 Mi @10:42

WEEK 5: 21 Mi

Tue Jan 31 Easy Run Dist: 4 Mi @10:42 Thu Feb 2 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 9:06; Cool Sun Feb 5 Long Run Dist: 12 Mi @10:42

WEEK 6: 23 Mi

Tue Feb 7 Easy Run Dist: 3 Mi @10:38 Thu Feb 9 Speedwork Dist: 6 Mi, inc Warm; 3×1600 in 8:32 w/800 jogs; Cool Sun Feb 12 Long Run Dist: 14 Mi @10:38

WEEK 7: 24 Mi

Tue Feb 14 Easy Run Dist: 2 Mi @10:34 Thu Feb 16 Tempo Run Dist: 6 Mi, inc Warm; 4 Mi @ 9:04; Cool Sun Feb 19 Long Run Dist: 16 Mi @10:34

WEEK 8: 20 Mi

Tue Feb 21 Easy Run Dist: 7 Mi @10:31 Thu Feb 23 Easy Run Dist: 6 Mi @10:31 Sun Feb 26 Easy Run Dist: 7 Mi @10:31

WEEK 9: 26 Mi

Tue Feb 28 Easy Run Dist: 2 Mi @10:31 Thu Mar 1 Tempo Run Dist: 6 Mi, inc Warm; 4 Mi @ 9:01; Cool Sun Mar 4 Long Run Dist: 9 Mi @10:31 WEEK 10: 24 Mi Tue Mar 6 Easy Run 3 Mi @10:50 Wed Mar 7 Easy Run 3 Mi @10:50 Thu Mar 8 Tempo Run 5 Mi, inc Warm; 3 Mi @ 9:17; Cool Fri Mar 9 Easy Run 3 Mi @10:50 Sun Mar 11 Long Run 10 Mi @10:50 WEEK 11: 25 Mi Tue Mar 13 Easy Run 3 Mi @10:50 Wed Mar 14 Easy Run 3 Mi @10:50 Thu Mar 15 Speedwork 5 Mi, inc Warm; 2×1600 in 8:43 w/800 jogs; Cool Fri Mar 16 Easy Run 3 Mi @10:50 Sun Mar 18 Long Run 11 Mi @10:50 WEEK 12: 26 Mi Tue Mar 20 Easy Run 3 Mi @10:46 Wed Mar 21 Easy Run 3 Mi @10:46 Thu Mar 22 Tempo Run 5 Mi, inc Warm; 3 Mi @ 9:10; Cool Fri Mar 23 Easy Run 3 Mi @10:46 Sun Mar 25 Long Run 12 Mi @10:46 WEEK 13: 20 Mi Tue Mar 27 Easy Run 4 Mi @10:42 Wed Mar 28 Easy Run 4 Mi @10:42 Thu Mar 29 Easy Run 4 Mi @10:42 Fri Mar 30 Easy Run 4 Mi @10:42 Sun Apr 1 Easy Run 4 Mi @10:42 WEEK 14: 30 Mi Tue Apr 3 Easy Run 4 Mi @10:42 Wed Apr 3 Easy Run 4 Mi @10:42 Thu Apr 5 Tempo Run 6 Mi, inc Warm; 4 Mi @ 9:06; Cool Fri Apr 6 Easy Run 4 Mi @10:42 Sun Apr 8 Long Run 12 Mi @10:42 WEEK 15: 31 Mi Tue Apr 10 Easy Run 4 Mi @10:38 Tue Apr 10 Easy Run 4 Mi @10:38 Thu Apr 12 Speedwork 6 Mi, inc Warm; 3×1600 in 8:32 w/800 jogs; Cool Fri Apr 13 Easy Run 4 Mi @10:38 Sun Apr 15 Long Run 13 Mi @10:38 WEEK 16: 23 Mi Tue Apr 17 Easy Run 3 Mi @10:35 Wed Apr 18 Easy Run 3 Mi @10:35 Thu Apr 19 Speedwork 4 Mi, inc Warm; 2×1600 in 8:29 w/800 jogs; Cool Sun Apr 22 Half Marathon Race Day 13.1 Mi @9:13 Time: 2:00:55