California International Marathon Training Program 2007

Here she is... The training plan for the California International Marathon.

I found it on Runner's World, and I think it's a pretty good start for me given where I am right now. Running hasn't been my focus for a while, and to be honest, I don't know how this is going to go!

Mondays and Fridays are rest days, so I'll hopefully be able to get in some weight training then to stay toned. We'll see how the first week goes, but I'm expecting to replace many of the 3 or 5 mile runs with rides and swims. I can't believe I'm going to say this, but I just don't think I can run this much without spending any time on the bike or in the water!

Ready to run...

Week	Tuesday	Wednesday	Thursday	Saturday	Sunday	Total
09/03	2 miles GP 4x1 mile T (1:00) 2 miles GP	3 miles 5x100 S	70-minute run, including 5:00–6:00 TUT	5 miles	10 miles	35–39 miles
09/10	4x1,200 C	3 miles 4x100 S	70-minute run, including 5:00–6:00 TUT	5-K race	12 miles	28–30 miles
09/17	2 miles GP 2x2 miles T 3 miles GP	3 miles 6x100 S	80-minute run, including 6:00–8:00 TUT	5 miles	15 miles	39–43 miles
09/24	2 miles GP 2x2 miles T 3 miles GP	3 miles 6x100 S	80-minute run, including 6:00–8:00 TUT	5 miles	16 miles	39–43 miles
10/01	2 miles GP 3x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	4x1 mile	5 miles	16 miles	44–47 miles
10/08	2 miles GP 3x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	4x1 mile	5 miles	17 miles	44–47 miles
10/15	1-hour run, including 2x1,200 C 2x400 SI	4 miles	4x800 S 6x100 S	10-K race	6-8 miles	32–34 miles
10/22	2 miles GP 4x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	90-minute run, including 8:00–10:00 TUT	4 miles	18 miles	45–51 miles
10/29	2 miles GP 4x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	90-minute run, including 8:00–10:00 TUT	4 miles	19 miles	45–51 miles
11/05	3x1 mile C 3x800 SI	3 miles 6x100 S	75-minute run, including 6:00–8:00 TUT	4 miles	20 miles	46 miles
11/12	3x1 mile C 3x 800 SI	3 miles 6x100 S	75-minute run, including 6:00–8:00 TUT	4 miles	13 miles	45 miles
11/19	2 miles GP 4 miles T	3 miles 6x100 S	1-hour run, including 6x400 SI	Rest	1-hour run	27–29 miles
11/26	4x400 SI	Rest	3 miles 6x100 S	2-mile jog	Marathon

• T = Tempo = 8:00 (mile). Recovery is slow jogging for the number of minutes in parentheses.
• C = Cruise Intervals = 7:30 (1600) and 3:40 (800). Recovery is half the distance of the repetition.
• SI = Speed Intervals = 3:30 (800) and 2:00 (400). Recovery is equal distance.
• TUT = Total Uphill Time = The total number of minutes you spend running semi-vigorously up inclines.
• S = Strides = Gradual, smooth accelerations over 100 meters (straightaway on a track), running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.