May/June/July General Training Programs
For those currently running ~8 miles/week (long run = 3 miles)
WEEK 1: May 23 – 29
M 2
W 3 12‐15 sec hills x 2
Sat 3.5 AHR TOTAL: 8.5
WEEK 2: May 30 – June 5
M 2.5
W 4 12‐15 sec hills x 3
Sat 4 AHR TOTAL: 9.5
WEEK 3: June 6 – 12
M 3
W 3.5 12‐15 sec hills x 4
Sat 4.5 AHR TOTAL: 11
WEEK 4: June 13 – 19
M 3
W 4 12‐15 sec hills x 5
Sat 5 AHR TOTAL: 12
WEEK 5: June 20 – 26
M 3.5
W 4 12‐15 sec hills x 6
Th 2
Sat 5.5 AHR TOTAL: 14.5
WEEK 6: June 27 – July 3
M 3
W 4 20 sec hills x 4
Th 2
Sat 5.5 AHR TOTAL: 16.5
WEEK 7: July 4 – 10
M 3
W 4.5 20 sec hills x 6
Th 3
Sat 6.5‐7 AHR TOTAL: 18‐18.5
WEEK 8: July 11 – 17
M 4
W 5 20 sec hills x 6
Th 3
Sat 7‐8 AHR TOTAL: 19‐20
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org
May/June/July General Training Programs
For those currently running ~10 miles/week (long run = 3‐4 miles)
WEEK 1: May 23 – 29
M 3
W 3 12‐15 sec hills x 2
Sat 3‐4 AHR TOTAL: 9.5‐10.5
WEEK 2: May 30 – June 5
M 3
W 3 12‐15 sec hills x 3
Sat 3½‐4½ AHR TOTAL: 10‐11
WEEK 3: June 6 – 12
M 3
W 3.5 12‐15 sec hills x 4
Sat 4‐5 AHR TOTAL: 11‐12
WEEK 4: June 13 – 19
M 3
W 4 5 x 15 sec moderate hill pickups ~sub 5K pace
Sat 4½‐5½ AHR TOTAL: 12‐13
WEEK 5: June 20 – 26
M 3.5
W 4 12‐15 sec hills x 6
Th 2
Sat 5‐6 AHR TOTAL: 15
WEEK 6: June 27 – July 3
M 4
W 4.5 20 sec hills x 4
Th 3
Sat 5½‐6½ AHR TOTAL: 17.5‐18.5
WEEK 7: July 4 – 10
M 4
W 5 20 sec hills x 5
Th 3
Sat 6½‐7½ AHR TOTAL: 18.5‐19.5
WEEK 8: July 11 – 17
M 4
W 5 20 sec hills x 6
Th 3
Sat 7‐8 AHR TOTAL: 19‐20
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org
`
May/June/July General Training Programs
For those currently running ~12 miles/week (long run = 5 miles)
WEEK 1: May 23 – 29
M 3
W 4 12‐15 sec hills x 2
Sat 5 AHR TOTAL: 12
WEEK 2: May 30 – June 5
M 3
W 4 12‐15 sec hills x 3
Sat 5.5 AHR TOTAL: 12.5
WEEK 3: June 6 – 12
M 3.5
W 4.5 12‐15 sec hills x 4
Sat 6 AHR TOTAL: 14
WEEK 4: June 13 – 19
M 4
W 4.5 5 x 15 sec moderate hill pickups ~sub 5K pace
Sat 6.5 AHR TOTAL: 15
WEEK 5: June 20 – 26
M 4
W 5 12‐15 sec hills x 6
Th 2
Sat 7 AHR TOTAL: 18
WEEK 6: June 27 – July 3
M 4
W 5.5 20 sec hills x 4
Th 3
Sat 7.5 AHR TOTAL: 20
WEEK 7: July 4 – 10
M 4
W 5.5 20 sec hills x 5
Th 3
Sat 8 AHR TOTAL: 20.5
WEEK 8: July 11 – 17
M 4
W 5.5 20 sec hills x 6
Th 4
Sat 8½‐9 AHR TOTAL: 21‐21.5
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org
May/June/July General Training Programs
For those currently running ~15 miles/week (long run = 6 miles)
WEEK 1: May 23 – 29
M 3
W 4 12‐15 sec hills x 2
Th 2
Sat 6 AHR TOTAL: 15
WEEK 2: May 30 – June 5
M 4
W 4 12‐15 sec hills x 3
Th 2.5
Sat 6.5 AHR TOTAL: 17
WEEK 3: June 6 – 12
M 4
W 4.5 12‐15 sec hills x 4
Th 3
Sat 7 AHR TOTAL: 18.5
WEEK 4: June 13 – 19
M 4
W 5 5 x 15 sec moderate hill pickups ~sub 5K pace
Th 3
Sat 7.5 AHR TOTAL: 19.5
WEEK 5: June 20 – 26
M 4.5
W 5 12‐15 sec hills x 6
Th 2
Sat 8 AHR TOTAL: 19.5
WEEK 6: June 27 – July 3
M 4.5
W 5.5 20 sec hills x 4
Th 3
Sat 8.5 AHR TOTAL: 21.5
WEEK 7: July 4 – 10
M 5
W 6 20 sec hills x 5
Th 3
Sat 9 AHR TOTAL: 23
WEEK 8: July 11 – 17
M 5
W 6 20 sec hills x 6
Th 4
Sat 10 AHR TOTAL: 25
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org
May/June/July General Training Programs
For those currently running ~18 miles/week (long run = 7 miles)
WEEK 1: May 23 – 29
M 4
W 4 12‐15 sec hills x 2
Th 3
Sat 7 AHR TOTAL: 18
WEEK 2: May 30 – June 5
M 4.5
W 4.5 12‐15 sec hills x 3
Th 3
Sat 7.5 AHR TOTAL: 19.5
WEEK 3: June 6 – 12
M 4.5
W 5 12‐15 sec hills x 4
Th 3
Sat 8 AHR TOTAL: 20.5
WEEK 4: June 13 – 19
M 5
W 5 5 x 15 sec moderate hill pickups ~sub 5K pace
Th 3
Sat 9 AHR TOTAL: 22
WEEK 5: June 20 – 26
M 5
W 5.5 12‐15 sec hills x 6
Th 3
Sat 10 AHR TOTAL: 23.5
WEEK 6: June 27 – July 3
M 4.5
W 6 20 sec hills x 4
Th 3.5
Sat 11 AHR TOTAL: 25
WEEK 7: July 4 – 10
M 5
W 6 20 sec hills x 5
Th 4
Sat 9 AHR TOTAL: 24
WEEK 8: July 11 – 17
M 5
W 6 20 sec hills x 6
Th 4
Sat 12‐13 AHR TOTAL: 27‐28
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org
May/June/July General Training Programs
For those currently running ~21 miles/week (long run = 8 miles)
WEEK 1: May 23 – 29
M 5
W 5 12‐15 sec hills x 2
Th 3
Sat 8 AHR TOTAL: 21
WEEK 2: May 30 – June 5
M 5
W 5.5 12‐15 sec hills x 3
Th 3
Sat 8.5 AHR TOTAL: 22
WEEK 3: June 6 – 12
M 5
W 5.5 12‐15 sec hills x 4
Th 3
Sat 9 AHR TOTAL: 22.5
WEEK 4: June 13 – 19
M 5
W 6 5 x 15 sec moderate hill pickups ~sub 5K pace
Th 3.5
Sat 9.5 AHR TOTAL: 24
WEEK 5: June 20 – 26
M 5
W 6 12‐15 sec hills x 6
Th 4
Sat 10 AHR TOTAL: 25
WEEK 6: June 27 – July 3
M 5
W 6 20 sec hills x 4
Th 4
Sat 11 AHR TOTAL: 29
WEEK 7: July 4 – 10
M 5
W 6 20 sec hills x 5
Th 4
Sat 9 AHR
Sun 3 TOTAL: 27
WEEK 8: July 11 – 17
M 5
W 6 20 sec hills x 6
Th 4
Sat 12‐13 AHR
Sun 4 TOTAL: 31‐32
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org
May/June/July General Training Programs
For those currently running ~24 miles/week (long run = 9 miles)
WEEK 1: May 23 – 29
M 5
W 6 12‐15 sec hills x 2
Th 4
Sat 9 AHR TOTAL: 24
WEEK 2: May 30 – June 5
M 5
W 6 12‐15 sec hills x 3
Th 4
Sat 9.5 AHR TOTAL: 24.5
WEEK 3: June 6 – 12
M 5
W 6.5 12‐15 sec hills x 4
Th 4
Sat 10 AHR TOTAL: 25.5
WEEK 4: June 13 – 19
M 5
W 6.5 5 x 15 sec moderate hill pickups ~sub 5K pace
Th 4
Sat 10 AHR TOTAL: 26.5
WEEK 5: June 20 – 26
M 5.5
W 6.5 12‐15 sec hills x 6
Th 4
Sat 10 AHR TOTAL: 26
WEEK 6: June 27 – July 3
M 5.5
W 7 20 sec hills x 4
Th 4
Sat 12 AHR
Sun 3 TOTAL: 31.5
WEEK 7: July 4 – 10
M 6
W 7 20 sec hills x 5
Th 4
Sat 11 AHR with 2 x 2 miles at MP with a 2 min jog in between
Sun 3 TOTAL: 31
WEEK 8: July 11 – 17
M 6
W 7 20 sec hills x 6
Th 4
Sat 13‐14 AHR
Sun 4 TOTAL: 34‐35
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org
May/June/July General Training Programs
For those currently running ~28 miles/week (long run = 10 miles)
WEEK 1: May 23 – 29
M 5
W 6 12‐15 sec hills x 2
Th 4
Sat 10 AHR
Sun 3 TOTAL: 28
WEEK 2: May 30 – June 5
M 5
W 6 12‐15 sec hills x 3
Th 4
Sat 10.5 AHR
Sun 3 TOTAL: 28.5
WEEK 3: June 6 – 12
M 5
W 6.5 12‐15 sec hills x 4
Th 4
Sat 11 AHR
Sun 3 TOTAL: 29.5
WEEK 4: June 13 – 19
M 5
W 6.5 5 x 15 sec moderate hill pickups ~sub 5K pace
Th 4
Sat 12 AHR
Sun 3 TOTAL: 30.5
WEEK 5: June 20 – 26
M 5.5
W 7 12‐15 sec hills x 6
Th 4
Sat 10 AHR
Sun 3 TOTAL: 29.5
WEEK 6: June 27 – July 3
M 5.5
W 7.5 20 sec hills x 4
Th 4
Sat 13 AHR
Sun 4 TOTAL: 34
WEEK 7: July 4 – 10
M 6
W 7.5‐8 20 sec hills x 5
Th 4
Sat 10 AHR with 2 x 2 miles at MP with a 2 min jog in between
Sun 4 TOTAL: 31.5‐32
WEEK 8: July 11 – 17
M 6
W 8 20 sec hills x 6
Th 4
Sat 14 AHR
Sun 4 TOTAL: 36
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org
May/June/July General Training Programs
For those currently running ~31 miles/week (long run = 11 miles)
WEEK 1: May 23 – 29
M 5
W 7 12‐15 sec hills x 2
Th 4
Sat 11 AHR
Sun 4 TOTAL: 31
WEEK 2: May 30 – June 5
M 5.5
W 7.5 12‐15 sec hills x 3
Th 4
Sat 12 AHR
Sun 4 TOTAL: 32
WEEK 3: June 6 – 12
M 5.5
W 7.5 12‐15 sec hills x 4
Th 4
Sat 12 AHR
Sun 4 TOTAL: 33
WEEK 4: June 13 – 19
M 6
W 8 7 x 15 sec moderate hill pickups ~sub 5K pace
Th 4
Sat 13 AHR
Sun 4 TOTAL: 35
WEEK 5: June 20 – 26
M 6
W 8 12‐15 sec hills x 8
Th 5
Sat 10 AHR
Sun 4 TOTAL: 33
WEEK 6: June 27 – July 3
M 6.5
W 8 20 sec hills x 4
Th 5
Sat 14 AHR
Sun 4 TOTAL: 37.5
WEEK 7: July 4 – 10
M 7
W 8 20 sec hills x 6
Th 5
Sat 10 AHR with 2 x 2 miles at MP with a 2 min jog in between
Sun 4‐5 TOTAL: 34‐35
WEEK 8: July 11 – 17
M 7
W 8 20 sec hills x 6
Th 5
Sat 14‐15 AHR
Sun 4‐5 TOTAL: 38‐40
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org
May/June/July General Training Programs
For those currently running ~35 miles/week (long run = 12 miles)
WEEK 1: May 23 – 29
M 5
W 7 12‐15 sec hills x 2
Th 3
F 4
Sat 12 AHR
Sun 4 TOTAL: 35
WEEK 2: May 30 – June 5
M 5.5
W 7 12‐15 sec hills x 3
Th 3
F 4
Sat 13 AHR
Sun 4 TOTAL: 36.5
WEEK 3: June 6 – 12
M 5.5
W 7.5 12‐15 sec hills x 4
Th 4
F 4
Sat 14 AHR
Sun 4 TOTAL: 39
WEEK 4: June 13 – 19
M 6
W 8 6 x 15 sec moderate hill pickups ~sub 5K pace
Th 4
F 4
Sat 11 AHR
Sun 5 TOTAL: 38
WEEK 5: June 20 – 26
M 6
W 8 12‐15 sec hills x 8
Th 4
F 5
Sat 15 AHR
Sun 5 TOTAL: 43
WEEK 6: June 27 – July 3
M 6.5
W 8 20 sec hills x 4
Th 4
F 4
Sat 12 AHR
Sun 5 TOTAL: 39.5
WEEK 7: July 4 – 10
M 7
W 8 20 sec hills x 6
Th 4
F 5
Sat 15 AHR
Sun 5 TOTAL: 44
WEEK 8: July 11 – 17
M 7
W 8 20 sec hills x 8
Th 4
F 5
Sat 12 AHR with 3 x 2 miles at MP with a 2 min jog in between
Sun 5 TOTAL: 41
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org
May/June/July General Training Programs
For those currently running ~40 miles/week (long run = 13‐14 miles)
WEEK 1: May 23 – 29
M 6
W 7 12‐15 sec hills x 2
Th 4
F 5
Sat 13 AHR
Sun 4 TOTAL: 39
WEEK 2: May 30 – June 5
M 6
W 7‐8 12‐15 sec hills x 4
Th 4
F 5
Sat 14 AHR
Sun 4 TOTAL: 40‐41
WEEK 3: June 6 – 12
M 6
W 8 12‐15 sec hills x 6
Th 4
F 5
Sat 12 AHR
Sun 4 TOTAL: 39
WEEK 4: June 13 – 19
M 6
W 8‐9 6 x 15 sec moderate hill pickups ~sub 5K pace
Th 4
F 4
Sat 12 AHR
Sun 4 TOTAL: 43‐44
WEEK 5: June 20 – 26
M 6
W 8 12‐15 sec hills x 8
Th 4
F 5
Sat 12 AHR with 2 x 2 miles at MP with a 2 min jog in between
Sun 4 TOTAL: 40
WEEK 6: June 27 – July 3
M 6
W 8 20 sec hills x 4
Th 4
F 6
Sat 15 AHR
Sun 4 TOTAL: 44
WEEK 7: July 4 – 10
M 6.5
W 8 20 sec hills x 6
Th 4
F 6
Sat 12 AHR with 3 x 2 miles at MP with a 2 min jog in between
Sun 4 TOTAL: 41.5
WEEK 8: July 11 – 17
M 6.5‐7
W 8 20 sec hills x 10
Th 4
F 6
Sat 16 AHR
Sun 4 TOTAL: 45.5
Charlottesville Track Club | www.cvilletrackclub.org/marathon | training@cvilletrackclub.org