Kentucky (State # 32) Training Plan

 

Week	Dates	Mon.	Tues.	Wed.	Thurs	Fri.	Sat.
1	Jan 25-30	2 m run	Cross Training	2 m run	Rest	2 m run	7 m run
2	Jan 21-Feb 6	3 m run	Cross Training	3 m run	Rest	3 m run	7.5 m run
3	Feb 7-13	4 m run	Cross Training	5 m run	Rest	4 m run	8 m run
4	Feb 4-20	5 m run	Cross Training	6 m run	Rest	4 m run	8.5 m run
5	Feb 21-27	6 m run	Cross Training	6 m run	Rest	5 m run	9.25 m run
6	Feb 28-Mar 6	6 m run	Cross Training	7 m run	Rest	5 m run	10 m run
7	Mar 7-13	7 m run	Cross Training	7 m run	Rest	6 m run	10.5 m run
8	Mar 14-20	7 m run	Cross Training	8 m run	Rest	6 m run	11 m run
9	Mar 21-27	7 m run	Cross Training	5 m run	Rest	Rest	1/2 m Race!

Sunday:  The Christian Sabbath.  The good book says "for those who honor me I will honor".  

Monday:  Start of the week, run at an easy pace.  However easy pace does not mean poor posture.  

Tuesday:  Cross-training, meaning weightlifting, biking, elliptical training, or swimming for 35 minutes. 

Wednesday:  Pick up the pace (may want to time yourself), mind your posture, end strong.   

Thursday:   Rest your legs.  Check your feet for callous - perhaps use moisturizer if needed.  

Friday:  Easy-paced run - save your strength for Saturday.  Make every step count - good forum matters. 

Saturday:  Run a long run at 10% slower than your race-day speed.   Run hard - but don't hurt yourself.    

Target Pace For Race:  8:30 per mile or 7 miles per hour.   (10% slower is 6.4 mph)

Starting weight:  205.5 lbs
Ending weight:  ___ lbs

Target weight: 192 lbs