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