VCM 2008 Training -- Level 1 Note: As always consult your physician before beginning
any rigorous training schedule! |
Week No.& Date | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Weekly Miles |
1 | 2/8 | Rest | 6 Mile (A) | Cross-train
& PRT | 6 Mile (A) | Cross-train &
PRT | 12
Mile LR | 4 Mile (A) or
Cross-train & PRT | 24 or 28 |
2 | 2/15 | Rest | 3 Mile (A) | 7 Mile
(A) &
PRT | 5 Mile (A) | Cross-train &
PRT | 9
Mile LR | 4 Mile (A) or
Cross-train & PRT | 24
or 28 |
3 | 2/22 | Rest | 7 Mile (A) | 4 Mile
(A) &
PRT | 4 Mile (A) | Rest | Colchester Half
Marathon 13.1 Mile LR | 4 Mile (A) or
Cross-train & PRT | 28.1
or 32.1 |
4 | 3/1 | Rest | 5 Mile (A) | 7 Mile
(A) &
PRT | 5 Mile (A) | Cross-train
& PRT | 10
Mile LR | 4 Mile (A) or
Cross-train & PRT | 27
or 31 |
5 | 3/8 | Rest | 8 Mile (A) | Interval
Training | 6 Mile (B) | Cross-train
& PRT | 14
Mile LR | 4 Mile (A) or
Cross-train & PRT | 28
or 32 |
6 | 3/15 | Rest | 8 Mile (A) | 5 Mile
(B) & PRT | 6 Mile (A) | Cross-train
& PRT | 12
Mile LR | 4 Mile (A) or
Cross-train & PRT | 31
or 35 |
7 | 3/22 | Rest | 10 Mile (A) | Interval
Training | 6 Mile (A) | Rest | 16 Mile LR | 4 Mile
(A) or
Cross-train & PRT | 31 or 35 |
8 | 3/29 | Rest | 10 Mile (A) | Cross-train
& PRT | 7
Mile (A) | 4 Mile (B) &
PRT | 14 Mile LR | 4 Mile (A) or
Cross-train & PRT (C) | 35 or 39 |
9 | 4/5 | Rest | 9 Mile (A) | Interval
Training & PRT | 4
Mile (B) | 6 Mile (A) | 18
Mile LR | 4 Mile (A) or
Cross-train & PRT (C) | 37
or 41 |
10 | 4/12 | Rest | 10 Mile (A) | Interval
Training & PRT | 5 Mile (A) | Cross-train
& PRT | 14
or 16 Mile LR | 4 Mile (A) or
Cross-train & PRT
(C) | 29 or 33; 31or 35 |
11 | 4/19 | Rest | 5 Mile (A) & PRT | 5
Mile (A) | 9 Mile (A) & PRT | Rest | 18 or 20 Mile LR | 4 Mile (A) or
Cross-train & PRT (C) | 37 or 41;
39 or 43 |
12 | 4/26 | Rest | 8 Mile (A) & PRT | Cross-train
& PRT | Interval
Training & PRT | Rest | 14 Mile LR | 4 Mile (A) or
Cross-train & PRT (C) | 22 or 26 |
13 | 5/3 | Rest | 5 Mile (A) &
PRT | 9 Mile (A) & PRT | 5 Mile (A) | Rest | 20 or 22 mile | 4 Mile
(A) or
Cross-train & PRT (C) | 39 or 43; 41or 45 |
14 | 5/10 | Rest | 5 Mile (B) | 3 Mile (A) | 5 Mile
(B) | rest | 12
mile LR | 4 Mile (A) or
Cross-train & PRT (C) | 25
or 29 |
15 | 5/17 | Rest | 9 Mile (B) | 8 Mile
(A)
& PRT | Cross-train | Rest | 8 Mile LR | 4 Mile (A) or
Cross-train | 25 or 29 |
16 | 5/24 | Rest | 5 Mile (B) | 3 Mile (A) | Rest | 3 Mile | Rest | 26.2 Miles Marathon Day | 37.2 |
17 | 5/31 | Rest | Rest
or cross-train | Rest | Rest
or cross-train | Rest | Rest | Rest | |
Key: (A)
60 - 70% of Heart Rate Reserve (B) 70 - 80% of Heart Rate Reserve refer to page 11 LR - Long Run
PRT - Progressive Resistance Training (C) Circuit
Training |
