Just for reference

Here is the training schedule that I am taking on... Any distance below is in miles, I don't understand the metric system.

BASE WEEK (JANUARY 16, 2006 TO JANUARY 22, 2006)

M-OFF T-4 W-5 Th-5 F-OFF S-10 S-3

Total for the Week: 27

WEEK ONE (JANUARY 23, 2006 TO JANUARY 29, 2006)

M-OFF T-6 W-5 Th-5 F-OFF S-10 S-3

Total for the Week: 29

WEEK TWO (JANUARY 30, 2006 TO FEBRUARY 5, 2006)

M-OFF T-6 W-5 Th-5 F-OFF S-10 S-3

Total for the Week: 29

WEEK THREE (FEBRUARY 6, 2006 TO FEBRUARY 12, 2006)

M-OFF T-5 W-6 Th-5 F-OFF S-12 S-3

Total for the Week: 31

WEEK FOUR (FEBRUARY 13, 2006 TO FEBRUARY 19, 2006)

M-OFF T-5 W-6 Th-5 F-OFF S-12 S-3

Total for the Week: 31

WEEK FIVE (FEBRUARY 20, 2006 TO FEBRUARY 26, 2006)

M-OFF T-5 W-6 Th-5 F-OFF S-14 S-3

Total for the Week: 33

WEEK SIX (FEBRUARY 27, 2006 TO MARCH 5, 2006)

M-OFF T-6 W-6 T-6 F-OFF S-RACE S-3


TERMS NEEDED TO UNDERSTAND THE REMAINDER OF THE PLAN:

Progression Long Run: Basically you are supposed to start to pick up
the pace with forty minutes left in the run so that your last thirty
minutes look like this: 10 minutes at marathon pace (MP) +20 seconds,
then 10 minutes at MP +10 seconds, and the final 10 minutes at MP.

Tempo Pace: 10 to 15 seconds slower than your 10-k pace.

Strides: Plan to do 10 X 100 meter pickups after one of the easy runs
each week.


WEEK SEVEN (MARCH 6, 2006 TO MARCH 12, 2006)

M-OFF T-4 W- $ T-6 F-OFF S-% S-3

$ = 3 X 1.5 miles at tempo pace with a steady half mile between repeats.
%= Steady Long run of 13 miles at 10% slower than MP.

WEEK EIGHT (MARCH 13, 2006 TO MARCH 19, 2006)

M-OFF T-6 W-$ T-6 F-OFF S-% S-3

$= 2X2 miles at tempo pace with a steady half mile recovery between repeats.
%= Progression long run of 16 miles

WEEK NINE (MARCH 20, 2006 TO MARCH 26, 2006)

M-OFF T-4 W-$ T-8 F-OFF S-% S-3

$= 4 mile tempo run
%= Steady long run of 15 miles at 10% slower than MP

WEEK TEN (MARCH 27, 2006 TO APRIL 2, , 2006)

M-OFF T-4 W-$ T-8 F-OFF S-% S-3

$= 3X2 miles at MP, with a steady half mile recovery between repeats.
%= 10k race

WEEK ELEVEN (APRIL 3, 2006 TO APRIL 9, 2006)

M-OFF T-4 W-$ T-8 F-OFF S-% S-3

$= 3X2 miles at MP, with a steady half mile recovery between repeats.
%= Progression run of 18 miles

WEEK TWELVE (APRIL 10, 2006 TO APRIL 16, 2006)

M-OFF T-4 W-$ T-8 F-OFF S-% S-3

$= 3X2 miles at MP, with a steady half mile recovery between repeats.
%= Half-marathon

WEEK THIRTEEN (APRIL 17, 2006 TO APRIL 23, 2006)

M-OFF T-4 W-$ T-8 F-OFF S-% S-3

$= 3X2 miles at tempo pace, with a steady half mile recovery between repeats.
%= Progression long run of 20 miles

WEEK FOURTEEN (APRIL 24, 2006 TO APRIL 30, 2006)

M-OFF T-4 W-$ T-8 F-OFF S-% S-3

$= 5X2 miles at MP with a steady half mile recovery between repeats.
%= Steady long run of 16 miles at 10% slower than MP

WEEK FIFTEEN (MAY 1, 2006 TO MAY 7, 2006)

M-OFF T-4 W-$ T-5 F-OFF S-% S-3

$= 3X3 miles at MP with a steady half mile recovery between repeats
%= Progression log run of 22 miles

WEEK SIXTEEN (MAY 8, 2006 TO MAY 14, 2006)

M-OFF T-4 W-$ T-5 F-OFF S-% S-3

$= 2X4 miles at MP with a steady half-mile recovery between repeats.
%= Steady run off 15 miles (i shortened this from 18)

WEEK SEVENTEEN (MAY 15, 2006 TO MAY 21, 2006)

M-OFF T-5 W-$ T-4 F-OFF S-% S-3

$= 15 miles with the last 8 to miles at MP.
%= 2X3 miles at tempo pace with a steady half mile recovery between repeats

WEEK EIGHTEEN (MAY 22, 2006 TO MAY 28, 2006)

M-OFF T-4 W-$ T-3 F-OFF S-2 S-MARATHON

$= 8 with last 3 miles at MP.