Cincinnati Flying Pig Marathon 17-Week Training Plan

2013 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
60-90 (7m) LR	rest	20-30 SRR	45-60 MRR	rest	20-30 SRR	rest
65-100 min LR (8m)	rest	20-30 SRR	45-60 MRR	5m GPR	rest	20-30 SRR
70-110 min LR (9m)	rest	20-30 SRR	45-60 MRR + 2x HC	rest	rest	20-30 SRR
75-120 min LR (10m)	rest	20-30 SRR	45-60 MRR + 2x HC	6m GPR	rest	20-30 SRR
75-120 min LR (10m)	rest	20-30 SRR	rest	45-60 MRR + 4x HC	rest	20-30 SRR
90-145 min LR (12m)	rest	20-30 SRR	45-60 MRR + 4x HC	7m GPR	rest	20-30 SRR
75-120 min LR (10m)	rest	20-30 SRR	rest	45-60 MRR + 6x HC	rest	20-30 SRR
105-170 min LR (14m)	rest	20-30 SRR	45-60 MRR + 6x HC	8m GPR	45-60 MRR	20-30 SRR
75-120 min LR (10m)	rest	20-30 SRR	rest	4x Y800	rest	20-30 SRR
120-195 min LR (16m)	rest	20-30 SRR	5x Y800	45-60 MRR	9m GPR	20-30 SRR
Heart Mini-Mararthon 15K GPR	rest	20-30 SRR	rest	6x Y800	rest	20-30 SRR
150-210 min LR (18m)	rest	20-30 SRR	rest	8x Y800	45-60 MRR	20-30 SRR + 2 VAP
75-120 min LR (10m)	rest	20-30 SRR	7x Y800	45-60 MRR	rest	20-30 SRR + 2 VAP
165-240 min LR (20m)	rest	20-30 SRR	9 x Y800	rest	45-60 MRR	20-30 SRR + 2 VAP
Taper Period
75-120 min LR (10m)	rest	20-30 SRR + 3 VAP	10x Y800	rest	45-60 MRR	20-30 SRR
1/2 Marathon (13.1m) GPR	rest	20-30 SRR	45-60 MRR + 2 VAP	rest	45-60 MRR	rest
45-60 MRR + 3 VAP	rest	20-30 SRR	20-30 SRR + 2 VAP	rest	20-30 SRR	rest
Flying Pig Marathon	rest	walk	walk	walk	walk	walk
Recovery Period
20-30 SRR	rest	20-30 SRR	rest	20-30 SRR	rest	20-30 SRR
20-30 SRR	rest	20-30 SRR	rest	20-30 SRR	rest	20-30 SRR
45-60 MRR	rest	20-30 SRR	rest	45-60 MRR	rest	20-30 SRR