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Week
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Key Run Workout #1
(Mon Lunch)
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Key Run Workout #2
(Wed Lunch)
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Key Run Workout #3
(Friday AM)
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18 (14-18 DEC)
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10 minute warm-up
6 x (1 min. fast/3 min. easy)
10 minute cool-down
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2 miles easy,
2 miles @ ST pace
2 miles easy
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Distance: 8 miles
Pace: MP + (30 sec/mile)
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17 (21-25 DEC)
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13 minute warm-up
6 x (1 min. fast/2 min. easy)
13 minute cool-down
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2 miles easy,
2 miles @ ST pace
2 miles easy
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Distance: 9 miles
Pace: MP + (15 sec/mile)
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16 (28 DEC – 1 JAN)
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10-20 minute warm-up
3 x 1600m (1min. RI)
10 minute cool-down
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6 mile run; 2 miles easy,
2 miles @ ST pace
2 miles easy
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Distance: 10 miles
Pace: MP + (30 sec/mile)
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15 (4-8 JAN)
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1 mile warm-up
4 x 800m (2 min. RI)
10 minute cool-down
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7 mile run; 1 mile easy
5 miles @ MT pace
1 mile easy
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Distance: 12 miles
Pace: MP + (45 sec/mile)
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14 (11-15 JAN)
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10-20 minute warm-up
1200, 1000, 800, 600, 400,
200 (all with 200m RI)
10 minute cool-down
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7 mile run; 1 mile easy
5 miles @ LT pace
1 mile easy
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Distance: 13 miles
Pace: MP + (45 sec/mile)
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13 (18-22 JAN)
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10-20 minute warm-up
5 x 1K (400m RI)
10 minute cool-down
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6 mile run; 1 mile easy
4@ MT pace
1 mile easy
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Distance: 10 miles
Pace: MP + (30 sec/mile)
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12 (25-29 JAN)
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10-20 minute warm-up
3 x 1600m (1 min. RI)
10 minute cool-down
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6 mile run; 2 miles easy;
3 miles @ ST pace
1 mile easy
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Distance: 14 miles
Pace: MP + (45 sec/mile)
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11 (1-5 FEB)
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10-20 minute warm-up
2 x 1200m (2 min. RI);
4 x 800m (2 min. RI)
10 minute cool-down
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5 mile run @ MT pace
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Distance: 15 miles
Pace: MP + (45 sec/mile)
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10 (8-12 FEB)
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10-20 minute warm-up
6 x 800m (1:30 RI)
10 minute cool-down
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8 mile run; 1 mile easy
6 miles @ LT pace
1 mile easy
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Distance: 17 miles
Pace: MP + (45 sec/mile)
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9 (15-19 FEB)
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10-20 minute warm-up
2 x (6 x 400m) (1:30 RI)
(2:30 RI between sets)
10 minute cool-down
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6 mile run; 2 miles easy,
3 miles @ ST pace
1 mile easy
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Distance: 13 miles
Pace: MP + (30 sec/mile)
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8 (22-26 FEB)
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10-20 minute warm-up
1 mile(400m RI), 2 miles
(800m RI),2x800m (400m
RI)
10 minute cool-down
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6 mile run; 1 mile easy
4 @ MT pace
1 mile easy
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Distance: 18 miles
Pace: MP + (45 sec/mile)
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7 (1-5 MAR)
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10-20 minute warm-up
3 x (2 x1200m) (2 min. RI)
(4 min. between sets)
10 minute cool-down
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10 mile run @ MP
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Distance: 15 miles
Pace: MP + (20 sec/mile)
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6 (8-12 MAR)
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10-20 minute warm-up
1K, 2K, 1K, 1K (400m RI)
10 minute cool-down
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6 mile run: 1 mile easy
5 miles @ MT pace
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Distance: 20 miles
Pace: MP + (45 sec/mile)
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5 (15-19 MAR)
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10-20 minute warm-up
3 x 1600m (400m RI)
10 minute cool-down
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10 Miles @ MP
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Distance: 15 miles
Pace: MP + (10 sec/mile)
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4 (22-26 MAR)
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10-20 minute warm-up
10 x 400m (400m RI)
10 minute cool-down
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8 miles @ MP
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Distance: 20 miles
Pace: MP + (30 sec/mile)
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3 (29 MAR – 2 APR)
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10-20 minute warm-up
8 x 800m (1:30 RI)
10 minute cool-down
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5 mile run @ MT
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Distance: 15 miles
Pace: MP
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2 (5-9 APR)
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10-20 minute warm-up
5 x 1K (400m RI)
10 minute cool-down
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6 mile run; 2 miles easy,
3 miles @ ST pace
1 mile easy
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Distance: 10 miles
Pace: MP
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Race Week
(12-19 APR)
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10-20 minute warm-up
6 x 400m (400m RI)
10 minute cool-down
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3 mile run @ MP
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BOSTON MARATHON
19 APRIL 2010
Distance: 26.2 miles
Pace: Marathon Pace
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