Eweb training schedule

TRAINING: SMART COACH

Your current race time is: 2:00:00 for a Half-Marathon Your distance training goal is: Half-Marathon You currently train: 16 - 20 miles/week How hard you want to train: Moderate Your long-run day: Sunday Your training program Starts: Monday, 9/14/2009and Ends: Sunday, 11/22/2009 Length of your training schedule: 10 weeks Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 9/14 9/20 Rest / XT Easy Run Dist: 2 mi @10:29 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:54; Cool Easy Run Dist: 2 mi @10:29 Rest / XT Long Run Dist: 7 mi @10:29 16 miles 2 9/21 9/27 Rest / XT Easy Run Dist: 3 mi @10:29 Rest / XT Speedwork Dist: 5 mi, inc Warm; 2x1600 in 8:24 w/800 jogs; Cool Easy Run Dist: 2 mi @10:29 Rest / XT Long Run Dist: 7 mi @10:29 17 miles 3 9/28 10/4 Rest / XT Easy Run Dist: 3 mi @10:29 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:54; Cool Easy Run Dist: 2 mi @10:29 Rest / XT Long Run Dist: 8 mi @10:29 18 miles 4 10/5 10/11 Rest / XT Easy Run Dist: 3 mi @10:29 Rest / XT Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 8:59; Cool Easy Run Dist: 2 mi @10:29 Rest / XT Long Run Dist: 8 mi @10:29 19 miles 5 10/12 10/18 Rest / XT Easy Run Dist: 5 mi @10:23 Rest / XT Easy Run Dist: 5 mi @10:23 Rest / XT Rest / XT Easy Run Dist: 5 mi @10:23 15 miles 6 10/19 10/25 Rest / XT Easy Run Dist: 2 mi @10:23 Rest / XT Speedwork Dist: 7 mi, inc Warm; 3x1600 in 8:19 w/800 jogs; Cool Easy Run Dist: 2 mi @10:23 Rest / XT Long Run Dist: 9 mi @10:23 20 miles 7 10/26 11/1 Rest / XT Easy Run Dist: 3 mi @10:23 Rest / XT Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 8:54; Cool Easy Run Dist: 3 mi @10:23 Rest / XT Long Run Dist: 9 mi @10:23 21 miles 8 11/2 11/8 Rest / XT Easy Run Dist: 3 mi @10:23 Rest / XT Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 8:59; Cool Easy Run Dist: 2 mi @10:23 Rest / XT Long Run Dist: 10 mi @10:23 22 miles 9 11/9 11/15 Rest / XT Easy Run Dist: 3 mi @10:17 Rest / XT Speedwork Dist: 8 mi, inc Warm; 4x1600 in 8:14 w/800 jogs; Cool Easy Run Dist: 2 mi @10:17 Rest / XT Long Run Dist: 10 mi @10:17 23 miles 10 11/16 11/22 Rest / XT Easy Run Dist: 3 mi @10:29 Easy Run Dist: 3 mi @10:29 Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 8:54; Cool Rest / XT Rest / XT Race Day Dist: Half-Marathon @8:58 Time: 1:57:35 24 miles Legend Example What it Means Easy Run Dist: 3km @8:00 Run a total distance of 3 kilometers at a pace of 8 minutes per kilometer.     Speedwork Dist: 8km, inc Warm; 3x800 in 4:00 w/400 jogs; Cool Run a total distance of 8 kilometers. Your run should include: - a warmup of about 1.5km - 3 repeats of 800 meters each; each repeat should take 4 minutes - a 400-meter recovery jog after each repeat - a cooldown of about 1.5 km Note: Warmups and cooldowns are generally 1.5 km each. But on some days, you'll need to make them longer to reach the total distance for your run.     Rest /XT Take a rest day, or do moderate cross-training activity.     Race Day Dist: 5K @5:00 Time: 20:00 On a race day, run your 5K at a 5-minute per kilometer pace. Your time will be 25:00.