Marathon Training Program

Silicon Valley Marathon

Sunday October 26

Goal: 3:25 (PR Time) 7:49 per mile pace

Boston Marathon Qualifying Time for Male 45-49 ≠ 3:30 (8:00 pace)

2009 Boston Marathon ≠ Monday April 20, 2009

18 Week Training Schedule

	Week of	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
		Rest or Cross Train	Speed	Recovery Run, rest or cross train	Medium Long	Rest or Cross Train	Tempo	Long Run
18	6/16	Rest or Cross Train		Recovery Run, rest or cross train		Rest or Cross Train	2 @ 7:17	12 miles
17	6/23	Rest or Cross Train	5 miles w/6 100m strides	Recovery Run, rest or cross train	6 miles	Rest or Cross Train	3@ 7:20-7:30	12 miles
16	6/30	Rest or Cross Train	5 miles w/ 8 100 m strides	Recovery Run, rest or cross train	6 miles	Rest or Cross Train	3 @ 7:15≠ 7:30	13 miles
15	7/7	Rest or Cross Train	Intervals Mile and/or ½ mile repeats (4 miles total)	Recovery Run, rest or cross train	7 miles	Rest or Cross Train	3 @ 7:10	14 miles