Marathon Training Program

2010 Memphis Marathon 17-Week Training Plan
Long Run (LR) • Goal Pace Runs (GPR) • Hill Climbs (HC) • Medium Recovery Run (MRR) Short Recovery Run (SRR) • Van Aaken Pickups (VAP) • Yasso 800s (Y800)
Sun	Mon	Tue	Wed	Thu	Fri	Sat
Aug. 8 60-90 (7m) LR	Jan 4 rest	Jan 5 20-30 SRR	Jan 6 45-60 MRR	Jan 7	Jan 8 20-30 SRR	Jan 9
Aug 15 65-100 min LR (8m)	Jan 11 rest	Jan 12 20-30 SRR	Jan 13 45-60 MRR	Jan 14 5m GPR	Jan 15	Jan 16 20-30 SRR
Aug 22 70-110 min LR (9m)	Jan 18 rest	Jan 19 20-30 SRR	Jan 20 45-60 MRR + 2x HC	Jan 21	Jan 22	Jan 23 20-30 SRR
Aug 29 75-120 min LR (10m)	Jan 25 rest	Jan 26 20-30 SRR	Jan 27 45-60 MRR + 2x HC	Jan 28 6m GPR	Jan 29	Jan 30 20-30 SRR
Sept. 5 75-120 min LR (10m)	Feb 1 rest	Feb 2 20-30 SRR	Feb 3	Feb 4 45-60 MRR + 4x HC	Feb 5	Feb 6 20-30 SRR
Sept 12 90-145 min LR (12m)	Feb 8 rest	Feb 9 20-30 SRR	Feb 10 45-60 MRR + 4x HC	Feb 11 7m GPR	Feb 12	Feb 13 20-30 SRR
Sept 19 75-120 min LR (10m)	Feb 15 rest	Feb 16 20-30 SRR	Feb 17	Feb 18 45-60 MRR + 6x HC	Feb 19	Feb 20 20-30 SRR
Sept 26 105-170 min LR (14m)	Feb 22 rest	Feb 23 20-30 SRR	Feb 24 45-60 MRR + 6x HC	Feb 25 8m GPR	Feb 26 45-60 MRR	Feb 27 20-30 SRR
Oct. 3 75-120 min LR (10m)	Mar 1 rest	Mar 2 20-30 SRR	Mar 3	Mar 4 4x Y800	Mar 5	Mar 6 20-30 SRR
10/9 120-195 min LR (16m)	Mar 8 rest	Mar 9 20-30 SRR	Mar 10 5x Y800	Mar 11 45-60 MRR	Mar 12 9m GPR	Mar 13 20-30 SRR
10/16 75-120 min LR (10m)	Mar 15 rest	Mar 16 20-30 SRR	Mar 17	Mar 18 6x Y800	Mar 19	Mar 20 20-30 SRR
10/23 150-210 min LR (18m)	Mar 22 rest	Mar 23 20-30 SRR	Mar 24 7x Y800	Mar 25 45-60 MRR	Mar 26	Mar 27 20-30 SRR + 2 VAP
10/30 Heart Mini-Mararthon 15K GPR	Mar 29 rest	Mar 30 20-30 SRR	Mar 31	Apr 1 8x Y800	Apr 2 45-60 MRR	Apr 3 20-30 SRR + 2 VAP
11/6 165-240 min LR (20m)	Apr 5 rest	Apr 6 20-30 SRR	Apr 7 9x Y800	Apr 8	Apr 9 45-60 MRR	Apr 10 20-30 SRR + 2 VAP
Taper Period
11/13 75-120 min LR (10m)	Apr 12 rest	Apr 13 20-30 SRR + 3 VAP	Apr 14 10x Y800	Apr 15	Apr 16 45-60 MRR	Apr 17 20-30 SRR
11/20 1/2 Marathon (13.1m) GPR	Apr 19 rest	Apr 20 20-30 SRR	Apr 21 45-60 MRR + 2 VAP	Apr 22	Apr 23 45-60 MRR	Apr 24
11/27 45-60 MRR + 3 VAP	Apr 26 rest	Apr 27 20-30 SRR	Apr 28 20-30 SRR + 2 VAP	Apr 29	Apr 30 20-30 SRR	May 1
Dec 4 Memphis Marathon	May 3 rest	May 4 walk	May 5 walk	May 6 walk	May 7 walk	May 8 walk
Recovery Period
May 9 20-30 SRR	May 10 rest	May 11 20-30 SRR	May 12	May 13 20-30 SRR	May 14	May 15 20-30 SRR
May 16 20-30 SRR	May 17 rest	May 18 20-30 SRR	May 19	May 20 20-30 SRR	May 21	May 22 20-30 SRR
May 23 45-60 MRR	May 24 rest	May 25 20-30 SRR	May 26	May 27 45-60 MRR	May 28	May 29 20-30 SRR