2010 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 3
60-90 (7m) LR		 Jan 4
rest		 Jan 5
20-30 SRR		 Jan 6
45-60 MRR		 Jan 7
 		 Jan 8
20-30 SRR		 Jan 9
 
Jan 10
65-100 min LR (8m)		 Jan 11
rest		 Jan 12
20-30 SRR		 Jan 13
45-60 MRR		 Jan 14
5m GPR		 Jan 15
 		 Jan 16
20-30 SRR
Jan 17
70-110 min LR (9m)		 Jan 18
rest		 Jan 19
20-30 SRR		 Jan 20
45-60 MRR
+ 2x HC		 Jan 21
 		 Jan 22
 		 Jan 23
20-30 SRR
Jan 24
75-120 min LR (10m)		 Jan 25
rest		 Jan 26
20-30 SRR		 Jan 27
45-60 MRR
+ 2x HC		 Jan 28
6m GPR		 Jan 29
 		 Jan 30
20-30 SRR
Jan 31
75-120 min LR (10m)		 Feb 1
rest		 Feb 2
20-30 SRR		 Feb 3
 		 Feb 4
45-60 MRR
+ 4x HC		 Feb 5
 		 Feb 6
20-30 SRR
Feb 7
90-145 min LR (12m)		 Feb 8
rest		 Feb 9
20-30 SRR		 Feb 10
45-60 MRR
+ 4x HC		 Feb 11
7m GPR		 Feb 12
 		 Feb 13
20-30 SRR
Feb 14
75-120 min LR (10m)		 Feb 15
rest		 Feb 16
20-30 SRR		 Feb 17
 		 Feb 18
45-60 MRR
+ 6x HC		 Feb 19
 		 Feb 20
20-30 SRR
Feb 21
105-170 min LR (14m)		 Feb 22
rest		 Feb 23
20-30 SRR		 Feb 24
45-60 MRR
+ 6x HC		 Feb 25
8m GPR		 Feb 26
45-60 MRR		 Feb 27
20-30 SRR
Feb 28
75-120 min LR (10m)		 Mar 1
rest		 Mar 2
20-30 SRR		 Mar 3
 		 Mar 4
4x Y800		 Mar 5
 		 Mar 6
20-30 SRR
Mar 7
120-195 min LR (16m)		 Mar 8
rest		 Mar 9
20-30 SRR		 Mar 10
5x Y800		 Mar 11
45-60 MRR		 Mar 12
9m GPR		 Mar 13
20-30 SRR
Mar 14
75-120 min LR (10m)		 Mar 15
rest		 Mar 16
20-30 SRR		 Mar 17
 		 Mar 18
6x Y800		 Mar 19
 		 Mar 20
20-30 SRR
Mar 21
150-210 min LR (18m)		 Mar 22
rest		 Mar 23
20-30 SRR		 Mar 24
7x Y800		 Mar 25
45-60 MRR		 Mar 26
 		 Mar 27
20-30 SRR
+ 2 VAP
Mar 28
Heart Mini-Mararthon
15K GPR		 Mar 29
rest		 Mar 30
20-30 SRR		 Mar 31
 		 Apr 1
8x Y800		 Apr 2
45-60 MRR		 Apr 3
20-30 SRR
+ 2 VAP
Apr 4
165-240 min LR (20m)		 Apr 5
rest		 Apr 6
20-30 SRR		 Apr 7
9x Y800		 Apr 8
 		 Apr 9
45-60 MRR		 Apr 10
20-30 SRR
+ 2 VAP
Taper Period
Apr 11
75-120 min LR (10m)		 Apr 12
rest		 Apr 13
20-30 SRR
+ 3 VAP		 Apr 14
10x Y800		 Apr 15
 		 Apr 16
45-60 MRR		 Apr 17
20-30 SRR
Apr 18
1/2 Marathon
(13.1m) GPR		 Apr 19
rest		 Apr 20
20-30 SRR		 Apr 21
45-60 MRR
+ 2 VAP		 Apr 22
 		 Apr 23
45-60 MRR		 Apr 24
 
Apr 25
45-60 MRR
+ 3 VAP		 Apr 26
rest		 Apr 27
20-30 SRR		 Apr 28
20-30 SRR
+ 2 VAP		 Apr 29
 		 Apr 30
20-30 SRR		 May 1
 
May 2
Flying Pig Marathon		 May 3
rest		 May 4
walk		 May 5
walk		 May 6
walk		 May 7
walk		 May 8
walk
Recovery Period
May 9
20-30 SRR		 May 10
rest		 May 11
20-30 SRR		 May 12
 		 May 13
20-30 SRR		 May 14
 		 May 15
20-30 SRR
May 16
20-30 SRR		 May 17
rest		 May 18
20-30 SRR		 May 19
 		 May 20
20-30 SRR		 May 21
 		 May 22
20-30 SRR
May 23
45-60 MRR		 May 24
rest		 May 25
20-30 SRR		 May 26
 		 May 27
45-60 MRR		 May 28
 		 May 29
20-30 SRR