smart coach

Here's your individualized training program:

Your current race time is: 3:50:00  for a Marathon Your distance training goal is: Marathon You currently train: 89 - 96 km/week How hard you want to train: Hard Your long-run day: Saturday Your training program Starts: Monday, 11/16/2009 and Ends: Sunday, 12/20/2009 Length of your training schedule: 5 weeks  REVISE YOUR TRAINING PROGRAM

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 11/16 11/22 Easy Run Dist: 14 km @5:57 Easy Run Dist: 14 km @5:57 Tempo Run Dist: 13 km, inc Warm; 6 km @ 5:03; Cool Easy Run Dist: 13 km @5:57 Easy Run Dist: 13 km @5:57 Long Run Dist: 22 km @5:57 Rest / XT 89 km 2 11/23 11/29 Easy Run Dist: 14 km @5:57 Easy Run Dist: 14 km @5:57 Speedwork Dist: 13 km, inc Warm; 2x1600 in 7:36 w/800 jogs; Cool Easy Run Dist: 14 km @5:57 Easy Run Dist: 13 km @5:57 Long Run Dist: 26 km @5:57 Rest / XT 94 km 3 11/30 12/6 Easy Run Dist: 14 km @5:57 Easy Run Dist: 14 km @5:57 Tempo Run Dist: 13 km, inc Warm; 8 km @ 5:05; Cool Easy Run Dist: 14 km @5:57 Easy Run Dist: 13 km @5:57 Long Run Dist: 29 km @5:57 Rest / XT 97 km 4 12/7 12/13 Easy Run Dist: 14 km @5:57 Easy Run Dist: 14 km @5:57 Tempo Run Dist: 13 km, inc Warm; 10 km @ 5:08; Cool Easy Run Dist: 14 km @5:57 Easy Run Dist: 14 km @5:57 Long Run Dist: 32 km @5:57 Rest / XT 101 km 5 12/14 12/20 Rest / XT Easy Run Dist: 6 km @5:57 Rest / XT Tempo Run Dist: 13 km, inc Warm; 6 km @ 5:03; Cool Easy Run Dist: 6 km @5:57 Rest / XT Marathon Race Day 26.2 miles @5:23 Time: 3:47:42 67 km

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