2014 Emerald City Quarter Marathon Training Plan
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MARATHONER IN TRAINING
AT A T I M E .
E MI LE
C H A N G E YO U R L I F E . O N
DAY:
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
MONDAY
6/2/14
REST
6/9/14
REST
6/16/14
REST
6/23/14
REST
6/30/14
REST
7/7/14
REST
7/14/14
REST
7/21/14
REST
7/28/14
REST
8/4/14
REST
8/11/14
REST
8/18/14
REST
TUESDAY
6/3/14
1 MILE
6/10/14
1.5 MILE
6/17/14
1.5 MILE
6/24/14
1.5 MILE
7/1/14
2.25 MILES
7/8/14
2.5 MILES
7/15/14
3 MILES
7/22/14
3 MILES
7/29/14
4 MILES
8/5/14
5 MILES
8/12/14
4 MILES
8/19/14
4 MILES
WEDNESDAY
6/4/14
XT OR REST
6/11/14
XT OR REST
6/18/14
XT OR REST
6/25/14
XT OR REST
7/2/14
XT OR REST
7/9/14
XT OR REST
7/16/14
XT OR REST
7/23/14
XT OR REST
7/30/14
XT OR REST
8/6/14
XT OR REST
8/13/14
XT OR REST
8/20/14
XT OR REST
THURSDAY
6/5/14
1 MILE
6/12/14
0.5 MILES
6/19/14
0.75 MILES
6/26/14
1 MILES
7/3/14
1.75 MILES
7/10/14
2 MILES
7/17/14
2 MILES
7/24/14
2.5 MILES
7/31/14
2.5 MILES
8/7/14
2.75 MILES
8/14/14
3 MILES
8/21/14
2 MILES
FRIDAY
6/6/14
XT OR REST
6/13/14
XT OR REST
6/20/14
XT OR REST
6/27/14
XT OR REST
7/4/14
XT OR REST
7/11/14
XT OR REST
7/18/14
XT OR REST
7/25/14
XT OR REST
8/1/14
XT OR REST
8/8/14
XT OR REST
8/15/14
XT OR REST
8/22/14
XT OR REST
SATURDAY
6/7/14
2 MILES
6/14/14
2 MILES
6/21/14
3 MILES
6/28/14
4 MILES
7/5/14
3 MILES
7/12/14
4 MILES
7/19/14
5 MILES
7/26/14
4 MILES
8/2/14
6 MILES
8/9/14
7 MILES
8/16/14
4 MILES
8/23/14
WALK 30+MIN
This program is designed to get an individual of any ability to the starting line. Before beginning any training regimine please consult with your physician.
All workouts should consist a 5 minute warm-up and cool-down, which entails easy walking or running followed by brief stretching.
Training intensity should vary throughout the week. Easy = 60-65% of your maximum; Moderate = 75-80% of your maximum; Hard = 85-95% of your maximum.
Questions? E-mail Coach Jeff with Fleet Feet & MIT! [email protected]
SUNDAY
6/8/14
WALK 45/XT
6/15/14
WALK 45/XT
6/22/14
WALK 45/XT
6/29/14
WALK 45/XT
7/6/14
WALK 50/XT
7/13/14
WALK 50/XT
7/20/14
WALK 55/XT
7/27/14
WALK 55/XT
8/3/14
WALK 55/XT
8/10/14
WALK 60/XT
8/17/14
WALK 60/XT
8/24/14
RACE DAY :)