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Goal: Finish time 3:20

Goal Pace:                               07: 37 /MI  

Strength Workouts:                  07: 27 /MI  

Speed Workouts:                      06: 42 - 06: 59 /MI

Easy Days:                               08: 37 - 09: 37 /MI

Long Runs:                              08: 07 - 09: 37 /MI

·  Easy 4 miles (Easy 1-2 pace) [4mi] on Jun 23, 2016

·  Easy 6 miles (Easy 1-2 pace) [6mi] on Jun 24, 2016

·  Easy 5 miles (Easy 1-2 pace) [5mi] on Jun 25, 2016

·  Long 12 miles (Easy 1-2 pace) [12mi] on Jun 26, 2016

·  Easy 7 miles (Easy 1-2 pace) [7mi] on Jun 27, 2016

·  12 x 400m [8mi] on Jun 28, 2016 1.5 Mile Warmup - 4 x 1200m @ current 5k-10k pace with 400m jog recovery between reps - 1.5 Mile Cooldown.

·  Day off on Jun 29, 2016Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  8 Mile MP Tempo [10mi] on Jun 30, 2016 Warm up 1 mile- 8 miles @ goal MP - Cool down 1 mile

July Schedules

·  Easy 5 miles (Easy 1-2 pace) [5mi] on Jul 1, 2016

·  Easy 8 miles (Easy 1-2 pace) [8mi] on Jul 2, 2016

·  Long 10 miles (Easy 1-2 pace) [10mi] on Jul 3, 2016

·  Easy 5 miles (Easy 1-2 pace) [5mi] on Jul 4, 2016

·  6 X Mile [10.5mi] on Jul 5, 2016 1.5 Mile Warmup - 6 x Mile @ Marathon Pace – 10s pace with 400m jog recovery between reps - 1.5 Mile Cooldown

·  Day off on Jul 6, 2016Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  8 Mile Tempo Run [10mi] on Jul 7, 2016 Warm up 1 mile- 8 miles @ Goal Marathon Pace- Cool down 1 mile

·  Easy 6 miles (Easy 1-2 pace) [6mi] on Jul 8, 2016

·  Easy 8 miles (Easy 1-2 pace) [8mi] On Jul 9, 2016

·  Long 16 miles (Easy 1-2 pace) [16mi] On Jul 10, 2016

·  Easy 5 miles (Easy 1-2 pace) [5mi] On Jul 11, 2016

·  4 x 1.5M [11mi] On Jul 12, 2016 Warm up 1.5 mile- 4 X 1.5 mile @ goal MP-10 seconds with 0.5 mile jog recovery in between reps - Cool down 1.5 mile

·  Day off On Jul 13, 2016Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  9 Mile MP Tempo [11mi] On Jul 14, 2016 Warm up 1 mile- 9 miles @ goal MP - Cool down 1 mile

·  Easy 5 miles (Easy 1-2 pace) [5mi] On Jul 15, 2016

·  Easy 8 miles (Easy 1-2 pace) [8mi] On Jul 16, 2016

·  Long 10 miles (Easy 1-2 pace) [10mi] On Jul 17, 2016

·  Easy 7 miles (Easy 1-2 pace) [7mi] On Jul 18, 2016

·  3 x 2 mile [10.5mi] On Jul 19, 2016 1.5 Mile Warmup - 3 x 2mile @ Marathon pace – 10s with 800m jog recovery between reps - 1.5 Mile Cooldown.

·  Day off On Jul 20, 2016Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  9 Mile MP Tempo [11mi] On Jul 21, 2016 Warm up 1 mile- 9 miles @ goal MP - Cool down 1 mile

·  Easy 6 miles (Easy 1-2 pace) [6mi] On Jul 22, 2016

·  Easy 6 miles (Easy 1-2 pace) [6mi] On Jul 23, 2016

·  Long 16 miles (Easy 1-2 pace) [16mi] On Jul 24, 2016

·  Easy 5 miles (Easy 1-2 pace) [5mi] On Jul 25, 2016

·  2 x 3 mile [10mi] On Jul 26, 2016 1.5 Mile Warmup - 2 x 3mile @ Marathon pace – 10s with 1mile jog recovery between reps - 1.5 Mile Cooldown.

·  Day off On Jul 27, 2016Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Easy 5 miles (Easy 1-2 pace) [5mi] On Jul 28, 2016

·  Easy 5 miles (Easy 1-2 pace) [5mi] On Jul 29, 2016

·  Easy 3 miles (Easy 1-2 pace) [3mi] On Jul 30, 2016

·  RACE DAY! [26.2mi] on Jul 31, 2016 – San Francisco Marathon. Run it Easy.

August Schedules.

·  Rest from August 1 to August 8, 2016

·  4 x 1.5M [11mi] On Aug 9, 2016 Warm up 1.5 mile- 4 x 1.5 mile @ goal MP with 800m jog recovery in between reps - Cool down 1.5 mile

·  Day off On Aug 10, 2016Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  10 Mile MP Tempo [12mi] On Aug 11, 2016Warm up 1 mile- 10 miles @ goal MP - Cool down 1 mile

·  Easy 5 miles (Easy 1-2 pace) [5mi] On Aug 12, 2016

·  Easy 8 miles (Easy 1-2 pace) [8mi] On Aug 13, 2016

·  Long 10 miles (Easy 1-2 pace) [10mi] On Aug 14, 2016

·  Easy 7 miles (Easy 1-2 pace) [7mi] On Aug15, 2016

·  6 x 1 mile [10.5mi] On Aug 16, 2016 1.5 Mile Warmup - 6 x 1mile @ Marathon pace – 10s with 400m jog recovery between reps - 1.5 Mile Cooldown.

·  Day off On Aug 17, 2016Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  10 Mile MP Tempo [12mi] On Aug 18, 2016 Warm up 1 mile- 10 miles @ goal MP - Cool down 1 mile

·  Easy 6 miles (Easy 1-2 pace) [6mi] On Aug 19, 2016

·  Easy 6 miles (Easy 1-2 pace) [6mi] On Aug 20, 2016. Can Switch to 16 Mile Run if needed.

·  Easy 8 miles (Easy 1-2 pace) [8mi] On Aug 21, 2016

·  Easy 5 miles (Easy 1-2 pace) [5mi] on Aug 22, 2016

·  Easy 5 miles (Easy 1-2 pace) [5mi] on Aug 23, 2016

·  Day off on Aug 24, 2016Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Easy 6 miles (Easy 1-2 pace) [6mi] on Aug 25, 2016

·  Easy 5 miles (Easy 1-2 pace) [5mi] on Aug 26, 2016

·  Easy 3 miles (Easy 1-2 pace) [3mi] on Aug 27, 2016

·  RACE DAY! [26.2mi] on Aug 28, 2016. Santa Rosa Marathon.



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