Arlington Runners: 2010 Training Schedule

Arlington Runners is a Marathon and Half Marathon training program.
Facebook Page - this is where you'll find info on the race, photos, and training schedule.

Email me at Donny AT arlingtonadventist.com if you have any questions or concerns!

Week	Start	#1 (Long Run)	#2 (Max VO2)	#3 (Tempo)	End	Sunrise	Avg Temps
Spring Training
1	05/02	3 miles @ MT	10 min easy 2x400m 10 min easy	1 mile easy 1 mile @ ST 1 mile easy	05/08	6:36	59 - 81
2	05/09	3 miles @ MT	10 min easy 3x400m 10 min easy	1 mile easy 1 mile @ ST 1 mile easy	05/15
3	05/16	3.5 miles @ MT	10 min easy 4 x 400 meters 10 min easy	1 mile easy 1 mile @ ST 1 mile easy	05/22
4	05/23	3.5 miles @ MT	10 min easy 2 x 400, 1 x 800 10 min easy	1 mile easy 1.5 miles @ ST 1 mile easy	05/29	6:23	65 - 87
5	05/30	4 miles @ MT	10 min easy 400, 600, 800 10 min easy	1 mile easy 1.5 miles @ ST 1 mile easy	06/05
6	06/06	4 miles @ MT	10 min easy 5 x 400 10 min easy	1 mile easy 1.5 miles @ ST 1 mile easy	06/12
7	06/13	4.5 miles @ MT	10 min easy 1 x 400, 2 x 800 10 min easy	1 mile easy 1.5 miles @ ST 1 mile easy	06/19	6:21	70 - 92
8	06/20	5 miles @ LT	10 min easy 6 x 400 10 min easy	1 mile easy 2 miles @ ST 1 mile easy	07/03
9	06/27	5 miles @ LT	10 min easy 3 x 800 10 min easy	1 mile easy 2 miles @ ST 1 mile easy	07/10	6:29	72 - 96
10	07/04	6 miles @ LT	10 min easy 200, 400, 600, 800 10 min easy	1 mile easy 2 miles @ ST 1 mile easy	07/17
11	07/11	6 miles @ LT	10 min easy 4 x 400 10 min easy	1 mile easy 2 miles @ ST 1 mile easy	07/24
Bridge
12	07/18	7 miles @ MT	10 min easy 3 x 800 10 min easy	1 easy 2 @ ST 1 easy	07/31	6:42	73 - 98
13	07/25	8 miles @ MT	10 min easy 6 x 400 10 min easy	1 easy 2 @ ST 1 easy	08/07
14	08/01	9 miles @ MT	10 min easy 6 x (1min fast, 3min easy) 10 min easy	2 easy 2 @ ST 2 easy	08/14
Marathon Program
15	08/08	8 miles @ PMP+30	13 min easy 6 x (1min fast, 2min easy) 13 min easy	2 easy 2 @ ST 2 easy	08/21	6:57	71 - 96
16	08/15	9 miles @ PMP+15	10 min easy 4 x (3min fast, 3min easy) 10 min easy	2 easy 3 @ ST 1 easy	08/28
17	08/22	10 miles @ PMP+30	10-20 min easy 12x400 (90s RI) 10 min easy	1 easy 4 @ MT 1 easy	09/04
18	08/29	11 miles @ PMP+45	10-20 min easy 6x800 (90s RI) 10 min easy	5 @ MT	09/11	7:11	67 - 90
19	09/05	12 miles @ PMP+45	10-20 min easy 3x1600 (3min RI) 10 min easy	2 easy 3 @ ST 2 easy	09/18
20	09/12	10 miles @ PMP+45	10-20 min easy 5x1k (400m RI) 10 min easy	1 easy 4 @ MT 1 easy	09/25
21	09/19	12 miles @ PMP+45	5x(2min fast, 2min easy) 10 min easy	1 easy 7 @ MT	10/02	7:24	60 - 84
22	09/26	13 miles @ PMP+15	10-20 min easy 4x800 (90s RI) 10 min easy	1 easy 5 @ MT	10/09
23	10/03	14 miles @ PMP+30	10-20 min easy 8x400 (90s RI) 10 min easy	8 @ 10K+40	10/16
24	10/10	12 miles @ PMP+20	10-20 min easy 1 mile (400m RI), 2 miles (800m RI), 2x800m (400m RI) 10 min easy	2 easy 3 @ ST 2 easy	10/23	7:40	52 - 77
25	10/17	16 miles @ PMP+30	10-20 min easy 1K, 2K, 1K, 1K (400m RI) 10 min easy	9 @ 10K+40	10/30
26	10/24	13 miles @ PMP+10	10-20 min easy 3x1600 (400m RI) 10 min easy	1 easy 4 @ MT 1 easy	11/06
27	10/31	18 miles @ PMP+30	10-20 min easy 10x400 (400m RI) 10 min easy	1 easy 5 @ MT	11/13	6:58	44 - 67
28	11/07	10 miles @ PMP	10-20 min easy 5x(2min fast, 2min easy) 10 min easy	8 @ 10K+40	11/20
29	11/14	20 miles @ PMP+30 (FW M,20M,HM)	10-20 min easy 6x800 (90s RI) 10 min easy	1 easy 5 @ MT	11/27
30	11/21	13 miles @ PMP	10-20 min easy 5x1K (400m RI) 10 min easy	2 easy 3 @ ST 1 easy	12/04	7:16	37 - 60
31	11/28	8-10 miles @ PMP	10-20 min easy 6x400 (400m RI) 10 min easy	3 @ PMP	12/11
32	12/05	RACE DAY

Max VO2 / Interval pace = 10K pace - 45 seconds (or 5K - 15 seconds)
ST = Short Tempo = 5K pace + 15 seconds
MT = Medium Tempo = 10K pace + 15 seconds (or 5K + 30 seconds)
LT = Long Tempo = 10K pace + 30 seconds (or 5K + 45 seconds)
PMP = Planned Marathon Pace = 10K pace + 45 seconds

All runs should begin slowly and build up. The best case situation is to do a very slow jog for 5-10 minutes, and then stretch.
Make sure you drink plenty of water the night before and the morning before a long workout. Dehydration can drastically affect your performance.

After a run, spend 10 minutes walking slowly.
This is also a good time to drink a sports drink since your body is most receptive to absorbing carbohydrates at this time.
In the first two hours after a long run, you should try to intake about 70-90g of carbohydrates per hour to aid in recovery.