Week beginning June 23, 2008

Week 1 of Pfitz Post Marathon Recovery Schedule

Post Marathon Recovery

Goal Race – NYC Marathon, November 2, 2008

Weeks to Goal Race - 18

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 7 GA miles – Complete, 7 Easy miles.

Wednesday 5 Easy miles– Complete.

Thursday Rest – Complete 8 Easy miles.

Friday 8 Easy with 8X100m strides – Complete, Rest.

Saturday Rest – Complete, 14 MLR.

Sunday 11 M LR miles – Complete, 5 Easy miles.

Weekly Mileage Plan –35 miles.

Weekly Mileage Actual – 39.2 miles.

This week’s goal – Do not exceed the weekly mileage, recovery is essential, since my legs are dead tired.

Weekly Summary – The recovery program appears to be working, legs feel great.