2006 Knoxville Training Plan

Here is the training schedule that I have been promising:

Day Date Training Week Type Workout Distance
Wed 02/01 Week9 Speed (8×400) 4
Thu 02/02 Week9 Tempo 5 5
Fri 02/03 Week9 Cross Swim (800) 0
Sat 02/04 Week9 Long 14 14
Sun 02/05 Week9 Rest off 0
Mon 02/06 Week10 Easy 4.5 4.5
Tue 02/07 Week10 Cross swim (1600) 0
Wed 02/08 Week10 Speed (1200,800,400,200) 2.125
Thu 02/09 Week10 Tempo 5 5
Fri 02/10 Week10 Cross Swim (800) 0
Sat 02/11 Week10 Long 16 16
Sun 02/12 Week10 Rest off 0
Mon 02/13 Week11 Easy 4.5 4.5
Tue 02/14 Week11 Cross swim (1200) 0
Wed 02/15 Week11 Speed 2x(6×400) 4.25
Thu 02/16 Week11 Tempo 5 5
Fri 02/17 Week11 Cross Swim (800) 0
Sat 02/18 Week11 Strawplains 1/2 Marathon + 5 18 18
Sun 02/19 Week11 Rest off 0
Mon 02/20 Week12 Easy 4.5 4.5
Tue 02/21 Week12 Cross swim (1200) 0
Wed 02/22 Week12 Speed (10×400) 5
Thu 02/23 Week12 Tempo 5 5
Fri 02/24 Week12 Cross Swim (800) 0
Sat 02/25 Week12 Long 22 22
Sun 02/26 Week12 Rest off 0
Mon 02/27 Week13 Easy 4.5 4.5
Tue 02/28 Week13 Cross swim (1200) 0
Wed 03/01 Week13 Speed (8×800) 5
Thu 03/02 Week13 Tempo 5 5
Fri 03/03 Week13 Cross Swim (800) 0
Sat 03/04 Week13 Rest off 0
Sun 03/05 Week13 Whitestone 30k 18.7 18.7
Mon 03/06 Taper3 Easy 4.5 4.5
Tue 03/07 Taper3 Cross swim (1600) 0
Wed 03/08 Taper3 Speed (5×1000) 4.375
Thu 03/09 Taper3 Tempo 5 5
Fri 03/10 Taper3 Cross Swim (800) 0
Sat 03/11 Taper3 Long 16 16
Sun 03/12 Taper3 Rest off 0
Mon 03/13 Taper2 Easy 4.5 4.5
Tue 03/14 Taper2 Cross swim (1200) 0
Wed 03/15 Taper2 Speed (6×400) 3
Thu 03/16 Taper2 Tempo 5 5
Fri 03/17 Taper2 Cross Swim (800) 0
Sat 03/18 Taper2 Long 10 10
Sun 03/19 Taper2 Rest off 0
Mon 03/20 Taper1 Easy 4.5 0
Tue 03/21 Taper1 Easy 30 min 3
Wed 03/22 Taper1 Cross swim 0
Thu 03/23 Taper1 Easy 20 min 2
Fri 03/24 Taper1 Cross Swim (800) 0
Sat 03/25 Taper1 Rest off 0
Sun 03/26 Race Day Knoxville Marathon Race 26.2

How to read this:
Speed Days (x*y) where x is the number of intervals, y is the interval distance in meters, z is the recovery interval in meters (unless followed by 's', then the recovery run is in time not distance).
e.g. (4×400) would translate to 400 meter run followed by 200m recovery run completed 4 times or visually (400, 200, 400, 200, 400, 200, 400, 200)

swim swim(y) where y is distance in meters. e.g. swim(800) would translate to me swimming 800 meters or about 1/2 mile

Meters Miles
1600 ~1
800 ~1/2
400 ~1/4
200 ~1/8

About planet3rry

I'm a husband, father and runner in the Knoxville area. I love the way that running makes me feel and how it has changed my thinking. I am always looking for the new PR whether in the 5k or the marathon