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