Training Schedule

St. Louis Marathon Training Schedule - 04/06/2008
KEY:
:45 = 45 minutes; :60 = 60 minutes; : refers to number of minutes
Core Strength Training (CST): Strength activities that focus on CORE strength. i.e. Pilates, The Daily Method, The Barre Method, etc.
Core Exercises (CE): Strength exercises taken from above activities, but can be done without much/any equipment. Create 10, 20 and 30-minute routines to work core.
Core Circuit (CC): easy run warm-up, brisk run (400m, 800m, etc), 2-4 core exercises, brisk run, core exercises, , etc. Repeat 10-20 core exercises and run ~2 miles of speed in between. Easy run cool-down.
Cross Training (CT): Yoga, swimming, walking/hiking, biking/spinning, elliptical trainer, etc. Although all of these activities are non-impact activities compared to running, yoga, swimming, biking/spinning, and elliptical trainer are ideal non-impact cro
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Mi/Hrs
Week 1		Easy 0:40/4.4m (9:05)		Easy 0:30/3.1m (9:41)		Long 1:35/10m (9:30)		17.5
31-Dec								2:45:00
								0
								0:00:00
Week 2		Easy 0:50/5m (10:00)		Easy 0:35/3.8m (9:13)		Hilly 2:00/12.5m (9:36)		21.3
7-Jan								3:25:00
								0
								0:00:00
Week 3	Easy 1:00/6.3m (9:31)			Easy 0:35/3.8m (9:13)			HIlly 2:25/15m (9:40)	25.1
14-Jan						Chilly Chilli 4.37m (37:09/8:30)		4:00:00
								0
								0:00:00
Week 4		Easy 0:50/5.0m (10:00)		Easy 0:30/3.1m (9:41)		Hilly 1:40/10.6m (9:26)		18.7
21-Jan								3:00:00
								0
								0:00:00
Week 5	Hilly 1:00/6.3m (9:31)			Easy 0:50/5.0m (10:00)		Hilly 2:25/15m (9:40)		26.3
28-Jan								4:15:00
								0
								0:00:00
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Mi/Hrs
Week 6	Hilly 1:00/6.3m (9:31)			Hilly 0:50/5.0m (10:00)		Hilly 2:50/17.5m (9:43)		28.8
4-Feb								4:40:00
								0
								0:00:00
Week 7	Hilly 1:00/6.3m (9:31)			Easy 0:30/3.1m (10:00)		Long 2:00/12.5m (9:36)		21.9
11-Feb								3:30:00
								0
								0:00:00
Week 8	Hilly 1:10/7.5m (9:20)			Hilly 1:00/6.3m (9:31)		Hilly 3:10/20m (9:30)		33.8
18-Feb								5:20:00
								0
								0:00:00
Week 9		Interval (x2) 0:30/5k (9:41) & 0:05/1k (8:04)		Interval (x3) 0:15/1.5m (9:41) & 0:04/.5m (8:00)			Hilly 3:35/22.5m (9:33)	36.3
25-Feb						Miller Park 5k (26:21/8:30)		5:45:00
								0
								0:00:00
Week 10	Easy 2:20/14.4m (9:43)			Easy 0:35/3.8m (9:13)		Long 1:50/11.3m (9:44)		29.5
3-Mar								4:45:00
								0
								0:00:00
Week 11	Interval (x4) 0:15/1.5m (9:41) & 0:04/.5m (8:00)			Hilly 1:00/6.3m (9:31)		Hilly 3:25/21.3m (9:37)		35.1
10-Mar							St. Pats Day 5k (26:21/8:30)	5:35:00
								0
								0:00:00
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Mi/Hrs
Week 12	Tempo 0:10/1m (10:00) & 2:00/12.5m (9:36) & 0:10/1m (10:00)			Hilly 1:00/6.3m (9:31)			Long 2:35/16.3m (9:31)	37
17-Mar						CIDA 5k (26:21/8:30)		5:55:00
								0
								0:00:00
Week 13	Easy 1:00/6.3m (9:31)			Hilly 0:35/3.8m (9:13)		Long 1:50/11.3m (9:44)		21.4
24-Mar								3:25:00
								0
								0:00:00
Week 14		Easy 0:10/1.3m (7:42)		Easy 0:20/1.9m (10:32)			Full Marathon 4:30/26.2m (10:18)	29.4
31-Mar							St. Louis Marathon	5:00:00
								382.10
								61:20:00
								0
								0:00:00
								0
								0:00:00