Advanced marathon training plan 3 hour marathon

Preparation for 2010 Akron Marathon Preparation for 2010 Akron Marathon Wk May TM Wk August TM M T W Th F Sa Su M T W Th F Sa Su 1 2 11 2 3 4 5 6 7 8 9 x 800 7 Miles 50 Tempo 5 Miles 10 Run 20 Miles Rest 57 3 4 5 6 7 8 9 12 9 10 11 12 13 14 15 5 x 600 Hill 7 Miles 5 x 1 Mile 5 Miles 6 Pace 13 Miles Rest 48 10 11 12 13 14 15 16 13 16 17 18 19 20 21 22 Cleveland 50 Tempo 7 Miles 6 x 600 Hill 5 Miles 10 Pace 21 Miles Rest 59 17 18 19 20 21 22 23 14 23 24 25 26 27 28 29 Rest Rest Rest 3 Miles 4 Miles 8 Miles Rest 15 10 x 800 7 Miles 50 Tempo 5 Miles 6 Run 14 Miles Rest 48 1 24 25 26 27 28 29 30 4 x 400 4 Miles 5 Miles Rest 4 Miles 9 Miles Rest 26 September M T W Th F Sa Su June 15 30 31 1 2 3 4 5 M T W Th F Sa Su 4 x 800 Hill 7 Miles 5 x 1 Mile 5 Miles 11 Pace 22 Miles Rest 62 2 31 1 2 3 4 5 6 16 6 7 8 9 10 11 12 6 x 400 7 Miles 5 Miles Rest 5 Miles 11 Miles Rest 30 40 Tempo 5 Miles 4 x 400 Hill 5 Miles 6 Pace 12 Miles Rest 41 3 7 8 9 10 12 11 13 17 13 14 15 16 17 18 19 8 x 400 7 Miles 3 x 1 Mile Rest 5 Miles 12 Miles Rest 30 3 x 1 Mile 5 Miles 30 Tempo 4 Miles 4 Run 8 Miles Rest 31 4 14 15 16 17 18 19 20 20 21 22 23 24 25 26 4 x 800 7 Miles 3 x Hill 5 Miles 3 Miles Rest TP 10M 31 4 x 400 3 Miles Rest Rest 2 Run Akron Rest 34 5 21 22 23 24 25 26 27 27 28 29 30 1 2 3 Rest 7 Miles 3 x 1 Mile 5 Miles 7 Run 14 Miles Rest 35 July Definitions Strength Training Core Workout M T W Th F Sa Su 6 28 29 30 1 2 3 4 Pace targets: 800's 2:55 - 3:00 4 x 400 Hill 7 Miles 7 x 800 5 Miles 7 Pace 10 Miles Rest 42 Miles 6:10 - 6:15 7 5 6 7 8 9 10 11 Tempo 6:20 - 6:25 40 Tempo 7 Miles 5 x 400 Hill 5 Miles 8 Pace 16 Miles Rest 48 Pace 7:00 8 12 13 14 15 16 17 18 4 x 1 Mile 7 Miles 45 Tempo 5 Miles 8 Run 17 Miles Rest 50 Races TP10M Towpath 10 Miler 9 19 20 21 22 23 24 25 Per 10M Perfect 10 Miler (Aug. 22 - possible) 6 x 400 Hill 7 Miles 8 x 800 5 Miles 9 Pace 12 Miles Rest 48 10 26 27 28 29 30 31 1 50 Tempo 7 Miles 4 x 600 Hill 5 Miles 9 Pace 19 Miles Rest 55 Races

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Advanced marathon training plan 3 hour marathon

by Greg Strosaker on May 24, 2010

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