I am not posting cooldowns between intervals, as this is supposed to be more of a summary, not a blow-by-blow. I was going to be even more general, but figured that wouldn't be as helpful.
The training plan I am following is a 9 week plan, with Week 9 as the taper week. For anyone who is not familiar with "taper", it basically is the winding down of your training so you are in peak shape for your race. Tapering should always be done the week leading up to your race. Training up until race day will only get you injured...I am proof of that.
Also, as I said, the race is 12 weeks out, and I have a 9 week training schedule. For training plans, I would usually just repeat week 6 and/or 7 depending on how many weeks I needed to fill in. However, I am doing an advanced training plan which is extremely tough...especially for me. Therefore I am taking then next two weeks to ease into the training.
Current Week - Week 1 (6/27-6/30)
Monday and Tuesday I took off. Wednesday I did a 5k run to start breaking in my new running shoes. Only a few days left this week, so the plan is fairly simple, especially since I am coming off a triathlon last weekend. I did a ridiculous Spin Fusion class today (Thursday), and am completely exhausted so that will be all for today. Friday I will doing a 4 mile run to continue breaking in my new running shoes. Saturday I am hoping to bike hills for about two hours, but if the weather is bad, then I'll probably do a 6-8 mile treadmill run at 1.0 incline (old shoes). Sunday I am shooting for an 8-10 mile run (old shoes).
Week 2 (7/1-7/7)
This is another build-up week. So Monday I'll probably swim and do core strength training. Tuesday I'll try to get to the track to get some 800m intervals in(new shoes). Weather report still looks bad, so worse case is I'll be running inside a lot. Wednesday will be some sort of paced 4+ mile run and hopefully some leg strength training. Thursday I am definitely doing the spin class again if it's offered. If not, I'll probably do some 400m and 800m intervals at the track. Friday will be more intervals or spin class if it isn't on Thursday, and Saturday and Sunday will be the same as Week 1, except longer distance.
Week 3 (7/8-7/14)
This is the final build-up week. I will at this point be using my new shoes for all of my runs. Monday will be swimming and leg strength training again. Tuesday will be 400m and 800m intervals, Wednesday 4+ miles hills, Thursday more intervals, Friday 4+ miles hills or swim and leg strength, Saturday will be an hour bike followed by 8-10 mile run, and then Sunday will be a 12 mile run.
Week 4 (Technically Week 1 of training plan) (7/15-7/21)
| Monday | Rest |
| Tuesday | Intervals 4x1600,5x200 |
| Wednesday | 4 miles |
| Thursday | Intervals 3 miles Pace,2x800,4x100 |
| Friday | 4 miles |
| Saturday | 6 miles, 4x100 Sprints |
| Sunday | 13 miles |
Week 5 (7/22-7/28)
| Monday | Rest |
| Tuesday | Intervals 4x1600,5x200 |
| Wednesday | 4 miles |
| Thursday | Intervals 3 miles Pace,2x800,4x100 |
| Friday | 4 miles |
| Saturday | 6 miles, 4x100 Sprints |
| Sunday | 14 miles, final 15 min at race pace |
Week 6 (7/29-8/4)
| Monday | Rest |
| Tuesday | Intervals 2x(400,1200,2000) |
| Wednesday | 4 miles, 6x100m sprints |
| Thursday | 4 miles - Pace |
| Friday | Rest |
| Saturday | 5k Race |
| Sunday | 10 miles |
Week 7 (8/5-8/11)
| Monday | Rest |
| Tuesday | Intervals 3x2400 |
| Wednesday | 4 miles |
| Thursday | Intervals 6 miles, 3 min @ faster than race pace then 1 min jog alternate |
| Friday | 3 miles Easy |
| Saturday | 6 miles, 6x100 Sprints |
| Sunday | 15 miles, miles 5-8 at race pace |
Week 8 (8/12-8/18)
| Monday | Rest |
| Tuesday | Intervals 2x(400,1200,2400) |
| Wednesday | 4 miles |
| Thursday | Intervals 6 miles, 3 min @ faster than race pace then 1 min jog alternate |
| Friday | 3 miles Easy |
| Saturday | 6 miles, 6x100 Sprints |
| Sunday | 16 miles, miles 5-10 10k pace 1 min, light jog 1 min alternate |
Week 9 (8/19-8/25)
| Monday | Rest |
| Tuesday | Intervals 4x1200,6x200 |
| Wednesday | 4 miles |
| Thursday | Intervals 2x(400,800,400) |
| Friday | Rest |
| Saturday | 10k Race |
| Sunday | 12 miles |
Week 10 (8/26-9/1)
| Monday | Rest |
| Tuesday | Intervals 2x(400,1200,3200) |
| Wednesday | 3 miles - Pace |
| Thursday | 6 miles - Pace |
| Friday | Rest |
| Saturday | 6 miles, 6x100 Sprints |
| Sunday | 17 miles, miles 5-10 at race pace |
Week 11 (9/2-9/8)
| Monday | Rest |
| Tuesday | Intervals 2x1600,6x200,2x1200 |
| Wednesday | 3 miles - Pace |
| Thursday | 7 miles - Pace |
| Friday | Rest |
| Saturday | 6 miles, 6x100 Sprints |
| Sunday | 10 miles |
Week 12 - TAPER (9/9-9/15)
| Monday | Rest |
| Tuesday | Intervals 6x400 |
| Wednesday | 3 miles - Pace |
| Thursday | Intervals 2x400,2x200 |
| Friday | Rest |
| Saturday | 3 miles Easy |
| Sunday | RACE DAY!!!!!! |
