2008 Cincinnati Flying Pig Marathon 17-Week Training Plan
Long Run (LR) • Goal Pace Runs (GPR) • Hill Climbs (HC) • Medium Recovery Run (MRR)
Short Recovery Run (SRR) • Van Aaken Pickups (VAP) • Yasso 800s (Y800)
Sun
 Mon
 Tue
 Wed
 Thu
 Fri
 Sat
Jan 6
60-90 min LR (7m)		 Jan 7
rest		 Jan 8
20-30 SRR		 Jan 9
45-60 MRR		 Jan 10
 		 Jan 11
20-30 SRR		 Jan 12
 
Jan 13
65-100 min LR (8m)		 Jan 14
rest		 Jan 15
20-30 SRR		 Jan 16
45-60 MRR		 Jan 17
5m GPR		 Jan 18
 		 Jan 19
20-30 SRR
Jan 20
70-110 min LR (9m)		 Jan 21
rest		 Jan 22
20-30 SRR		 Jan 23
45-60 MRR
+ 2x HC		 Jan 24
 		 Jan 25
 		 Jan 26
20-30 SRR
Jan 27
75-120 min LR (10m)		 Jan 28
rest		 Jan 29
20-30 SRR		 Jan 30
45-60 MRR
+ 2x HC		 Jan 31
6m GPR		 Feb 1
 		 Feb 1
20-30 SRR
Feb 3
75-120 min LR (10m)		 Feb 4
rest		 Feb 5
20-30 SRR		 Feb 6
 		 Feb 7
45-60 MRR
+ 4x HC		 Feb 8
 		 Feb 9
20-30 SRR
Feb 10
90-145 min LR (12m)		 Feb 11
rest		 Feb 12
20-30 SRR		 Feb 13
45-60 MRR
+ 4x HC		 Feb 14
7m GPR		 Feb 15
 		 Feb 16
20-30 SRR
Feb 17
75-120 min LR (10m)		 Feb 18
rest		 Feb 19
20-30 SRR		 Feb 20
 		 Feb 21
45-60 MRR
+ 6x HC		 Feb 22
 		 Feb 23
20-30 SRR
Feb 24
105-170 min LR (14m)		 Feb 25
rest		 Feb 26
20-30 SRR		 Feb 27
45-60 MRR
+ 6x HC		 Feb 28
8m GPR		 Feb 29
45-60 MRR		 Mar 1
20-30 SRR
Mar 2
75-120 min LR (10m)		 Mar 3
rest		 Mar 4
20-30 SRR		 Mar 5
 		 Mar 6
4x Y800		 Mar 7
 		 Mar 8
20-30 SRR
Mar 9
120-195 min LR (16m)		 Mar 10
rest		 Mar 11
20-30 SRR		 Mar 12
5x Y800		 Mar 13
45-60 MRR		 Mar 14
9m GPR		 Mar 15
20-30 SRR
Mar 16
75-120 min LR (10m)		 Mar 17
rest		 Mar 18
20-30 SRR		 Mar 19
 		 Mar 20
6x Y800		 Mar 21
 		 Mar 22
20-30 SRR
Mar 23
150-210 min LR (18m)		 Mar 24
rest		 Mar 25
20-30 SRR		 Mar 26
7x Y800		 Mar 27
45-60 MRR		 Mar 28
 		 Mar 29
20-30 SRR
+ 2 VAP
Mar 30
Heart Mini-Mararthon
15K GPR		 Mar 31
rest		 Apr 1
20-30 SRR		 Apr 2
 		 Apr 3
8x Y800		 Apr 4
 		 Apr 5
20-30 SRR
+ 2 VAP
Apr 6
165-240 min LR (20m)		 Apr 7
rest		 Apr 8
20-30 SRR		 Apr 9
9x Y800		 Apr 10
 		 Apr 11
45-60 MRR		 Apr 12
20-30 SRR
+ 2 VAP
Apr 13
75-120 min LR (10m)		 Apr 14
rest		 Apr 15
20-30 SRR
+ 3 VAP		 Apr 16
10x Y800		 Apr 17
 		 Apr 18
45-60 MRR		 Apr 19
20-30 SRR
Apr 20
1/2 Marathon
(13.1m) GPR		 Apr 21
rest		 Apr 22
20-30 SRR		 Apr 23
45-60 MRR
+ 2 VAP		 Apr 24
 		 Apr 25
45-60 MRR		 Apr 26
 
Apr 27
45-60 MRR
+ 3 VAP		 Apr 28
rest		 Apr 29
20-30 SRR		 Apr 30
20-30 SRR
+ 2 VAP		 May 1
 		 May 2
20-30 SRR		 May 3
 
May 4
Flying Pig Marathon		 May 5
rest		 May 6
walk		 May 7
walk		 May 8
walk		 May 9
walk		 May 10
walk
May 11
20-30 SRR		 May 12
rest		 May 13
20-30 SRR		 May 14
 		 May 15
20-30 SRR		 May 16
 		 May 17
20-30 SRR
May 28
20-30 SRR		 May 19
rest		 May 20
20-30 SRR		 May 21
 		 May 22
20-30 SRR		 May 23
 		 May 24
20-30 SRR
May 25
45-60 MRR		 May 26
rest		 May 27
20-30 SRR		 May 28
 		 May 29
45-60 MRR		 May 30
 		 May 31
20-30 SRR