Week beginning November 3, 2008

Week 5 of Pfitz (24 week/55 mpw) Schedule

Mesocycle 3, Race Preparation

Primary Goal Race – Dallas White Rock Marathon, December 14, 2008

Weeks to Primary Goal Race - 6

E Pace - 9:00 - 10:00 (1-2 minutes slower than MP)
LR pace - 8:55 - 9:43 (110%-120% of MP)
MLR pace - 8:55 - 9:43 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 8:00
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30

VO2Max – 6:46 (5K race pace)

Monday Rest – Complete.

Tuesday 9 miles with 5X600 @ 5K pace, jog 90 seconds between – Complete, Rest.

Wednesday 11 MLR – Complete, Rest.

Thursday Rest – Complete, 8 Easy miles.

Friday Rest 4 Easy miles with 6X100 meter strides – Complete, Rest.

Saturday 10K - 15K Race – Complete, Rest.

Sunday 15 MLR – Complete, 17 LR.

Weekly Mileage Plan – 47 miles.

Weekly Mileage Actual – 25

This week’s goal – Train injury free. Recover from 6 hours and 27 minutes on my feet.

Weekly Summary – The rest seemed to help. Sunday’s MLR went well.