Training For:
Philadelphia Marathon
Sunday, November 21, 2011
Week 4:
August 22 – 28, 2011
Day | Date | Session |
Mon | Aug 22 | 45 min, Zone 1 – 2 |
Tues | Aug 23 | 60 min, Zone 2 |
Wed | Aug 24 | REST |
Thu | Aug 25 | 60 min, Zone 2 |
Fri | Aug 26 | 45 min, Zone 1 – 2 |
Sat | Aug 27 | 105 min, Zone 1 – 2 |
Sun | Aug 28 | REST |
Total | 5.25 hr Run |
Mon and Fri:
Optional Cross-Train Days
Ok, here we are in week 4 of my 16-week program and this represents my last week of base training. Total running time this week will be 5.25 hours with a long run on Saturday with a duration of 1:45. I feel as if I am a week ahead of my program already since I ran the Minneapolis Half Marathon yesterday in 1:59. It's nice to know I'm a wee bit ahead of the game J
Next week begins the strength training phase of my program where I'll add an extra run to my schedule that is designed to push me outside of my comfort zone. Hill workouts, tempo runs, and fartlek runs are all good choices for building strength. Also, I'll continue with my circuit training at the gym to help build up my core strength.
Looks like it's going to be a beautiful week here weather-wise so I am already looking forward to my early morning runs.
Happy Running Folks!
John
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