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September
2011 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 |
2 |
3 |
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4 |
5 |
6 |
7 |
8 |
9 |
10 |
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11 |
12 4 miles Cruise |
13 4 miles |
14 7 miles Cruise |
15 4 miles |
16 Cross train |
17 13 miles Week 32 |
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18 Rest |
19 4 miles Cruise |
20 6 miles Intervals |
21 6 miles Cruise |
22 4 miles Tempo |
23 Cross train |
24 15 miles Week 35 |
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25 Rest |
26 4 miles Cruise |
27 6 miles Intervals |
28 8 miles Cruise |
29 5 miles Tempo |
30 Cross train |
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October
2011 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1-16 mi |
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2 Rest |
3 4 miles Cruise |
4 6 miles Intervals |
5 4 miles Cruise |
6 4 miles Tempo |
7 Cross train |
8 14 miles Week 32 |
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9 Rest |
10 4 miles Cruise |
11 6 miles Intervals |
12 9 miles Cruise |
13 4 miles Tempo |
14 Cross train |
15 18 miles Week 41 |
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16 Rest |
17 4 miles Cruise |
18 6 miles Intervals |
19 9 miles Cruise |
20 4 miles Tempo |
21 Cross train |
22 20 miles Week 43 |
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23 Rest |
24 4 miles Cruise |
25 6 miles Intervals |
26 9 miles Cruise |
27 6 miles Tempo |
28 Cross train |
29 18 miles or 5 |
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30 LN4B or Rest |
31 4 miles Cruise |
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November
2011 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 6 miles Intervals |
2 9 miles Cruise |
3 6 miles Tempo |
4 Cross train |
5 20 miles Week 45 |
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6 Rest |
7 4 miles Cruise |
8 6 miles Intervals |
9 9 miles Cruise |
10 6 miles Tempo |
11 Cross train |
12 22-24 miles Week 48 |
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13 Rest |
14 4 miles Cruise |
15 4 miles Intervals |
16 8 miles Cruise |
17 6 miles Tempo |
18 Cross train |
19 16 miles Week 38 |
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20 Rest |
21 4 miles Cruise |
22 4 miles Intervals |
23 6 miles Cruise |
24 4 miles Tempo |
25 Cross train |
26 12 miles Week 30 |
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27 Rest |
28 4 miles Cruise |
29 Rest |
30 4 miles Cruise |
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December
2011 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 Cross train |
2 3 miles Cruise |
3 0-3 miles easy |
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4 Marathon Day |
5 |
6 |
7 |
8 |
9 |
10 |
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11 |
12 |
13 |
14 |
15 |
16 |
17 |
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18 |
19 |
20 |
21 |
22 |
23 |
24 |
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25 |
26 |
27 |
28 |
29 |
30 |
31 |