Week beginning May 19, 2008

Week 1 of Pfitz (6 weeks between marathons /55 mpw) Schedule

Mesocycle 4, Taper and Race

Goal Race – Steamboat Springs Marathon, June 1, 2008

Weeks to Goal Race - 2

E Pace - 9:26 - 11:12 (1-2 minutes slower than MP)
LR pace - 8:26 - 9:12 (110%-120% of MP)
MLR pace - 8:26 - 9:12 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 7:48
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30

VO2Max – 6:46 (5K race pace)

Monday Rest – Complete.

Tuesday 8 GA miles with 8X100 meter strides – Complete, 8 Easy.

Wednesday 5 Easy miles – Complete.

Thursday Tuesday 9 VO2Max miles + 3X1600@5K pace; jog 2 minutes in between – Complete, 9 Easy.

Friday 5 Easy miles – Complete, Rest.

Saturday 6 Easy with 6X100m strides – Complete.

Sunday 13 MLR – Complete.

Weekly Mileage Plan – 46 miles.

Weekly Mileage Actual – 40 miles.

This week’s goal – Train injury free, so I need to pay special attention to my right shin and hamstring. Stay healthy. I WILL make adjustments to this schedule.

Weekly Summary – This training program has me running 6 days a week, I am eliminating Friday runs and hard workouts, legs are too tired.