Week beginning September 29, 2008

Week 10 of Pfitz (24 week/55 mpw) Schedule

Mesocycle 2, Lactate Threshold + Endurance

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

Secondary Goal Race - NYC Marathon, November 2, 2008

Weeks to Primary Goal Race - 11

Weeks to Secondary Goal Race - 5

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 GA miles with 10X100 meter strides– Complete, 5 easy miles w/4 @ MP.

Wednesday 6 easy miles – Complete 11 MLR.

Thursday 13 MLR – Complete, 6 easy miles.

Friday Rest – Complete 5 easy miles.

Saturday 5 Easy miles with 6X100 meter strides – Complete, 16LR with 12 @ MP.

Sunday 16 LR with 12 @ MP – Complete, 4 easy miles.

Weekly Mileage Plan – 51 miles.

Weekly Mileage Actual – 51 miles.

This week’s goal – Train injury free. There is only one focus for this week, the MP pace workout this weekend.

Weekly Summary – MP run was exceptional, 7:55 average, most were very close to 8:00 MP.