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Boston Marathon, April
21, 2008 |
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Pace |
Approx Pace |
AHR Target |
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Target |
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4/20/08 |
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23 |
weeks |
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6:48 |
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V02 max, 5k pace |
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Boston |
MA |
4/21/2008 |
http://www.bostonmarathon.org/ |
23 |
weeks |
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7:18 |
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15k race |
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LT |
7:28 |
165 |
lactate threshold / 1/2
marathon pace |
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GA |
8:00-8:15 |
145-150 |
gen aerobic |
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MP |
7:52 |
155 |
marathon pace |
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easy |
8:15-8:30 |
145 |
easy |
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8:30-9:00 |
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med-long training |
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rec |
9:30-10:00 |
135-140 |
recovery |
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8:30-9:30 |
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long training |
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Week
Ending |
total miles |
weeks to marathon |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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miles |
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miles |
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miles |
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miles |
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miles |
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miles |
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miles |
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11-Nov-07 |
39 |
24 |
0 |
core |
7 |
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9 |
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0 |
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8 |
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5 |
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10 |
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18-Nov-07 |
41 |
23 |
0 |
core |
7 |
easy
+ 4st |
8 |
GA |
10 |
4x1200m |
0 |
core |
4 |
easy
+ 4st |
12 |
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25-Nov-07 |
47 |
22 |
0 |
core |
5 |
easy
+ 4st |
7 |
GA |
12 |
3x1M |
3 |
rec
+ core |
6 |
easy
+ 4st |
14 |
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2-Dec-07 |
38 |
21 |
0 |
core |
5 |
easy
+ 4st |
8 |
GA |
10 |
3M
LT |
0 |
core |
5 |
easy
+ 4st |
10 |
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9-Dec-07 |
49 |
20 |
0 |
core |
8 |
easy
+ 4st |
5 |
GA |
12 |
5x1200m |
3 |
rec
+ core |
7 |
easy
+ 4st |
14 |
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16-Dec-07 |
46 |
19 |
0 |
core |
8 |
easy
+ 4st |
5 |
GA |
12 |
4x1M |
0 |
core |
5 |
easy
+ 4st |
16 |
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23-Dec-07 |
44 |
18 |
0 |
core |
5 |
easy
+ 4st |
5 |
GA |
12 |
4M
LT |
3 |
rec
+ core |
7 |
easy
+ 4st |
12 |
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30-Dec-07 |
39 |
17 |
0 |
core |
5 |
easy
+ 4st |
5 |
GA |
10 |
MP |
0 |
core |
5 |
easy
+ 4st |
14 |
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6-Jan-08 |
49 |
16 |
0 |
core |
8 |
easy
+ 4st |
5 |
GA |
12 |
6x1200m |
3 |
rec
+ core |
5 |
easy
+ 4st |
16 |
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13-Jan-08 |
49 |
15 |
0 |
core |
7 |
easy
+ 4st |
5 |
GA |
12 |
5x1M |
3 |
rec
+ core |
5 |
easy
+ 4st |
17 |
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20-Jan-08 |
41 |
14 |
0 |
core |
5 |
easy
+ 4st |
5 |
GA |
12 |
5M
LT |
0 |
core |
7 |
easy
+ 4st |
12 |
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27-Jan-08 |
54 |
13 |
0 |
core |
10 |
easy
+ 4st |
6 |
GA |
12 |
6x1M |
3 |
rec
+ core |
7 |
easy
+ 4st |
16 |
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3-Feb-08 |
52 |
12 |
0 |
core |
8 |
easy
+ 4st |
7 |
GA |
12 |
4x1.5M |
0 |
core |
5 |
easy
+ 4st |
20 |
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10-Feb-08 |
42 |
11 |
0 |
core |
5 |
easy
+ 4st |
5 |
GA |
12 |
5M
LT |
0 |
core |
8 |
easy
+ 4st |
12 |
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17-Feb-08 |
44 |
10 |
0 |
core |
5 |
easy
+ 4st |
5 |
GA |
12 |
MP |
0 |
core |
5 |
easy
+ 4st |
17 |
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24-Feb-08 |
49 |
9 |
0 |
core |
5 |
easy
+ 4st |
10 |
6x1M |
7 |
GA |
3 |
rec
+ core |
8 |
easy
+ 4st |
16 |
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2-Mar-08 |
50 |
8 |
0 |
core |
5 |
easy
+ 4st |
12 |
3x2M |
5 |
GA |
3 |
rec
+ core |
5 |
easy
+ 4st |
20 |
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9-Mar-08 |
46 |
7 |
0 |
core |
5 |
easy
+ 4st |
5 |
GA |
12 |
6M
LT |
3 |
rec
+ core |
7 |
easy
+ 4st |
14 |
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16-Mar-08 |
51 |
6 |
0 |
core |
5 |
easy
+ 4st |
7 |
GA |
12 |
3x2M |
3 |
rec
+ core |
7 |
easy
+ 4st |
17 |
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23-Mar-08 |
46 |
5 |
0 |
core |
5 |
easy
+ 4st |
7 |
GA |
12 |
2x3M |
3 |
rec
+ core |
5 |
easy
+ 4st |
14 |
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30-Mar-08 |
56 |
4 |
0 |
stop core legs |
8 |
easy
+ 4st |
8 |
GA |
12 |
6M
LT |
3 |
rec
+ core |
5 |
easy + 4st |
20 |
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6-Apr-08 |
37 |
3 |
0 |
core |
3 |
easy
+ 4st |
5 |
GA |
8 |
GA |
0 |
core |
5 |
easy
+ 4st |
16 |
MP |
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13-Apr-08 |
31 |
2 |
0 |
core |
4 |
easy
+ 4st |
8 |
GA |
4 |
GA |
0 |
core |
3 |
easy
+ 4st |
12 |
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20-Apr-08 |
18 |
1 |
0 |
core |
3 |
easy
+ 4st |
8 |
GA |
0 |
GA |
4 |
GA |
0 |
easy
+ 4st |
3 |
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27-Apr-08 |
39 |
0 |
26.2 |
race |
0 |
rest |
4 |
easy |
0 |
rest |
4 |
easy |
0 |
rest |
5 |
easy |
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4-May-08 |
21 |
-1 |
0 |
rest |
5 |
easy |
5 |
easy |
0 |
rest |
4 |
easy |
0 |
rest |
7 |
easy |
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11-May-08 |
31 |
-2 |
0 |
rest |
5 |
easy |
5 |
easy |
0 |
rest |
7 |
GA
+ 8x100m striders |
5 |
race |
9 |
easy |
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18-May-08 |
39 |
-3 |
0 |
rest |
7 |
GA |
9 |
easy |
0 |
rest |
8 |
GA+8x100m
striders |
5 |
rest |
10 |
GA |
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25-May-08 |
42 |
-4 |
0 |
rest |
7 |
GA |
6 |
easy |
5 |
easy |
8 |
GA+8x100m
striders |
4 |
easy |
12 |
med-long |
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