LOUIS TRUFFA    EVENT:  Paliozoic Trail Run  DATE:  03/25/2017  DIST:  25k  TIME:  2:34:27  AWARD:  AG 1st.  PR?:  yes     JIM BRUCE    EVENT:  March Madness 1/2 Marathon  DATE:  03/19/2017  DIST:  13.1  TIME:  1:35:11  AWARD:  No  PR?:  no     JIM BRUCE    EVENT:  Running-O-Green  DATE:  03/05/2017  DIST:  8K  TIME:  34:12  AWARD:  Yes  PR?:  yes     JOSEPH WERNER    EVENT:  running o the green  DATE:  03/05/2017  DIST:  8k  TIME:  39:27  AWARD:  no  PR?:  no     MEGAN BREWCZYNSKI    EVENT:  Oak Forest Fleadh 5k  DATE:  03/04/2017  DIST:  3.1  TIME:  20:38:09  AWARD:  Yes  PR?:  no     JOSEPH WERNER    EVENT:  Frosty 5k  DATE:  01/14/2017  DIST:  3.1  TIME:  23:26  AWARD:  yes  PR?:  no  
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MARATHON Training Schedule


     
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
 

Week 1

Novice
 
Rest
3 miles
3 miles
3 miles+strength
Rest
6 miles
Cross+strength
 
Intermediate
 
3 miles
5 miles+strength
3 miles
Rest
4 miles @ pace
8 miles
Cross+strength
 
Advanced
 
5 miles
3 miles+strength
4 x hill
Rest
5 miles @ pace
10 miles
3 miles+strength
 
Run/Walk
 
Rest
3 miles
3 miles
3 miles
Rest
6 miles
Cross
                   

Week 2

Novice
 
Rest
3 miles
3 miles
3 miles+strength
Rest
7 miles
Cross+strength
 
Intermediate
 
3 miles
5 miles+strength
3 miles
Rest
5 miles
9 miles
Cross+strength
 
Advanced
 
5 miles
3 miles+strength
30 tempo
Rest
5 miles
11 miles
3 miles+strength
 
Run/Walk
 
Rest
3 miles
3 miles
3 miles
Rest
7 miles
Cross
                   

Week 3

Novice
 
Rest
3 miles
4 miles
3 miles+strength
Rest
5 miles
Cross+strength
 
Intermediate
 
3 miles
5 miles+strength
3 miles
Rest
5 miles @ pace
6 miles
Cross+strength
 
Advanced
 
6 miles
3 miles+strength
4 x 800
Rest
6 miles @ pace
8 miles
4 miles+strength
 
Run/Walk
 
Rest
3 miles
4 miles
3 miles
Rest
5 miles
Cross
                   

Week 4

Novice
 
Rest
3 miles
4 miles
3 miles+strength
Rest
9 miles
Cross+strength
 
Intermediate
 
3 miles
6 miles+strength
3 miles
Rest
6 miles @ pace
11 miles
Cross+strength
 
Advanced
 
6 miles
3 miles+strength
4 x hill
Rest
6 miles @ pace
13 miles
4 miles+strength
 
Run/Walk
 
Rest
3 miles
4 miles
3 miles
Rest
9 miles
Cross
                   

Week 5

Novice
 
Rest
3 miles
5 miles
3 miles+strength
Rest
10 miles
Cross+strength
 
Intermediate
 
3 miles
6 miles+strength
3 miles
Rest
6 miles
12 miles
Cross+strength
 
Advanced
 
7 miles
3 miles+strength
35 tempo
Rest
7 miles
14 miles
4 miles+strength
 
Run/Walk
 
Rest
3 miles
5 miles
3 miles
Rest
10 miles
Cross
                   

Week 6

Novice
 
Rest
3 miles
5 miles
3 miles+strength
Rest
7 miles
Cross+strength
 
Intermediate
 
3 miles
5 miles+strength
3 miles
Rest
6 miles @ pace
9 miles
Cross+strength
 
Advanced
 
7 miles
4 miles+strength
5 x 800
Rest
7 miles @ pace
10 miles
4 miles+strength
 
Run/Walk
 
Rest
3 miles
5 miles
3 miles
Rest
7 miles
Cross
                   

Week 7

Novice
 
Rest
3 miles
6 miles
3 miles+strength
Rest
12 miles
Cross+strength
 
Intermediate
 
4 miles
7 miles+strength
4 miles
Rest
7 miles @ pace
14 miles
Cross+strength
 
Advanced
 
8 miles
4 miles+strength
5 x hill
Rest
8 miles @ pace
16 miles
4 miles+strength
 
Run/Walk
 
Rest
3 miles
6 miles
3 miles
Rest
12 miles
Cross
                   

Week 8

Novice
 
Rest
3 miles+strength
6 miles
3 miles+strength
Rest
13 miles
Cross+strength
 
Intermediate
 
4 miles
7 miles+strength
4 miles
Rest
7 miles
15 miles
Cross+strength
 
Advanced
 
8 miles
4 miles+strength
40 tempo
Rest
8 miles
17 miles
5 miles+strength
 
Run/Walk
 
Rest
3 miles
6 miles
3 miles
Rest
13 miles
Cross
                   

Week 9

Novice
 
Rest
3 miles+strength
7 miles
4 miles+strength
Rest
10 miles
Cross+strength
 
Intermediate
 
4 miles
5 miles+strength
4 miles
Rest
7 miles @ pace
11 miles
Cross+strength
 
Advanced
 
9 miles
4 miles+strength
6 x 800
Rest
9 miles @ pace
12 miles
5 miles+strength
 
Run/Walk
 
Rest
3 miles
7 miles
4 miles
Rest
10 miles
Cross
                   

Week 10

Novice
 
Rest
3 miles
7 miles
4 miles+strength
Rest
15 miles
Cross+strength
 
Intermediate
 
4 miles
8 miles+strength
4 miles
Rest
8 miles @ pace
17 miles
Cross+strength
 
Advanced
 
9 miles
4 miles+strength
6 x hill
Rest
9 miles @ pace
19 miles
5 miles+strength
 
Run/Walk
 
Rest
3 miles
7 miles
4 miles
Rest
15 miles
Cross
                   

Week 11

Novice
 
Rest
4 miles
8 miles
4 miles+strength
Rest
16 miles
Cross+strength
 
Intermediate
 
5 miles
8 miles+strength
5 miles
Rest
8 miles
18 miles
Cross+strength
 
Advanced
 
10 miles
5 miles+strength
45 tempo
Rest
10 miles
20 miles
4 miles+strength
 
Run/Walk
 
Rest
4 miles
8 miles
4 miles
Rest
16 miles
Cross
                   

Week 12

Novice
 
Rest
4 miles
8 miles
5 miles+strength
Rest
12 miles
Cross+strength
 
Intermediate
 
5 miles
5 miles+strength
5 miles
Rest
8 miles @ pace
13 miles
Cross+strength
 
Advanced
 
6 miles
5 miles+strength
7 x 800
Rest
6 miles @ pace
12 miles
6 miles+strength
 
Run/Walk
 
Rest
4 miles
8 miles
5 miles
Rest
12 miles
Cross
                   

Week 13

Novice
 
Rest
4 miles
9 miles
5 miles+strength
Rest
18 miles
Cross+strength
 
Intermediate
 
5 miles
8 miles+strength
5 miles
Rest
5 miles @ pace
20 miles
Cross+strength
 
Advanced
 
10 miles
5 miles+strength
7 x hill
Rest
10 miles @ pace
20 miles
6 miles+strength
 
Run/Walk
 
Rest
4 miles
9 miles
5 miles
Rest
18 miles
Cross
                   

Week 14

Novice
 
Rest
5 miles
9 miles
5 miles
Rest
14 miles
Cross+strength
 
Intermediate
 
5 miles
5 miles+strength
5 miles
Rest
8 miles
14 miles
Cross+strength
 
Advanced
 
6 miles
5 miles+strength
45 tempo
Rest
6 miles @ pace
14 miles
6 miles+strength
 
Run/Walk
 
Rest
5 miles
9 miles
5 miles
Rest
14 miles
Cross
                   

Week 15

Novice
 
Rest
5 miles
10 miles
Strength
5 miles
Rest
20-miler
 
Intermediate
 
5 miles
8 miles+strength
5 miles
Rest
5 miles
Rest
 
Advanced
 
10 miles
5 miles+strength
8 x 800
Rest
5 miles
Rest
 
Run/Walk
 
Rest
5 miles
10 miles
5 miles
Rest
5 miles
                   

Week 16

Novice
 
Rest
5 miles
8 miles
4 miles
Rest
12 miles
Cross+strength
 
Intermediate
 
5 miles
6 miles+strength
5 miles
Rest
4 miles @ pace
12 miles
Cross+strength
 
Advanced
 
8 miles
5 miles+strength
6 x hill
Rest
4 miles@ pace
12 miles
4 miles+strength
 
Run/Walk
 
Rest
5 miles
8 miles
4 miles
Rest
12 miles
Cross
                   

Week 17

Novice
 
Rest
4 miles
6 miles
3 miles
Rest
8 miles
Cross
 
Intermediate
 
4 miles
5 miles
4 milest
Rest
3 miles
8 miles
Cross
 
Advanced
 
6 miles
4 miles
30 tempo
Rest
4 miles
8 miles
3 miles
 
Run/Walk
 
Rest
4 miles
6 miles
3 miles
Rest
8 miles
Cross
                   

Week 18

Novice
 
Rest
3 miles
4 miles
2 miles
Rest
Rest
Marathon
Day
 
Intermediate
 
3 miles
4 miles
Rest
Rest
2 miles
Rest
 
Advanced
 
4 miles
3 miles
4 x 400
Rest
2 miles
Rest
 
Run/Walk
 
Rest
3 miles
4 miles
2 miles
Rest
Rest
                   

HALF MARATHON Training Schedule

     
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
 

Week 1

Novice
 
Rest
3 miles
Rest
3 miles
Rest
4 miles
Cross
 
Intermediate
 
Rest
3 miles
4 miles
Rest
3 miles
4 miles
Cross
                   

Week 2

Novice
 
3 miles
Rest
4 miles
4 miles
Rest
4 miles
Cross
 
Intermediate
 
3 miles
5 miles
3 miles
Rest
4 miles @ pace
6 miles
Cross
                   

Week 3

Novice
 
4 miles
Cross
4 miles
4 miles
Rest
5 miles
Cross
 
Intermediate
 
3 miles
5 miles
3 miles
Rest
3 miles
5 miles
Cross+strength
                   

Week 4

Novice
 
4 miles
Cross
5 miles
4 miles
Rest
4 miles
Cross
 
Intermediate
 
3 miles
5 miles
3 miles
Rest
4 miles @ pace
7 miles
Cross+strength
                   

Week 5

Novice
 
4 miles
Cross
5 miles
4 miles
Rest
6 miles
Cross
 
Intermediate
 
3 miles
5 miles
3 miles
Rest
4 miles
9 miles
Cross
                   

Week 6

Novice
 
4 miles
Cross
6 miles
5 miles
Rest
8 miles
Cross
 
Intermediate
 
3 miles
6 miles
3 miles
Rest
4 miles @ pace
6 miles
Cross
                   

Week 7

Novice
 
5 miles
Cross
6 miles
5 miles
Rest
10 miles
Cross
 
Intermediate
 
4 miles
6 miles
4 miles
Rest
5 miles @ pace
9 miles
Cross
                   

Week 8

Novice
 
5 miles
Cross
5 miles
5 miles
Rest
7 miles
Cross
 
Intermediate
 
4 miles
6 miles
4 miles
Rest
5 miles
11 miles
Cross
                   

Week 9

Novice
 
4 miles
Cross
7 miles
5 miles
Rest
9 miles
Cross
 
Intermediate
 
4 miles
7 miles
4 miles
Rest
6 miles @ pace
8 miles
Cross
                   

Week 10

Novice
 
3 miles
Cross
5 miles
4 miles
Rest
11 miles
Cross
 
Intermediate
 
4 miles
6 miles
4 miles
Rest
6 miles
12 miles
Cross
                   

Week 11

Novice
 
3 miles
Cross
4 miles
4 miles
Rest
6 miles
Cross
 
Intermediate
 
4 miles
7 miles
4 miles
Rest
6 miles @ pace
6 miles
Cross
                   

Week 12

Novice
 
4 miles
Cross
Rest
4 miles
3 miles
Rest
1/2 Mar. Day
 
Intermediate
 
4 miles
6 miles
4 miles
4 miles
Rest
3 miles
                   

Recovery

Novice
 
Rest
Cross
20 min
3 miles
Rest
4 miles
Cross
 
Intermediate
 
Cross
20 min
Rest
30 min
30 min
Rest
Cross
                   

Recovery

Novice
 
Rest
3 miles
30-45 min
3 miles
Rest
6 miles
Cross
 
Intermediate
 
3 miles
5 miles
3 miles
Rest
4 miles
3 miles
Cross