High Mileage Half Marathon Training 2010

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					   Jan/Feb                        Borgess Run Camp High-Mileage Half Marathon Training

           Sun                  Mon                    Tue                Wed                   Thu              Fri                  Sat


                                                                                                                                    Jan 23
                                                                                                                              6 miles E

    2010                                                                                                                      Borgess Health &
                                                                                                                              Fitness Center
         Jan 24                Jan 25             Jan 26                Jan 27             Jan 28             Jan 29                Jan 30
   4 miles E          Rest or Cross Train   5 mile E              6 miles E          4 mile E           Rest or Cross Train   7 miles E

                                                                                                                              Borgess Health &
                                                                                                                              Fitness Center

         Jan 31                Feb 1               Feb 2                 Feb 3              Feb 4              Feb 5                 Feb 6
   4 miles E          Rest or Cross Train   Dynamic Stretch       Dynamic Stretch    Dynamic Stretch    Rest or Cross Train   9 miles E
                                            1-mile E              6 miles E          4 Mile E to P
                                            3 x .75 LT w/ 400                                                                 Borgess Health &
                                            meter recovery                                                                    Fitness Center
                                            1-mile E
          Feb 7                Feb 8               Feb 9                Feb 10             Feb 11             Feb 12                Feb 13
   4 miles E          Rest or Cross Train   Dynamic Stretch       Dynamic Stretch    Dynamic Stretch    Rest or Cross Train   10 miles E
                                            1-mile E              7 miles E          4 mile E to P
                                            4 x .75 LT w/ 400                                                                 Borgess Health &
                                            meter recovery                                                                    Fitness Center
                                            1-mile E
         Feb 14                Feb 15             Feb 16                Feb 17             Feb 18             Feb 19                Feb 20
   4 miles E          Rest or Cross Train   Dynamic Stretch       Dynamic Stretch    Dynamic Stretch    Rest or Cross Train   12 miles E
                                            1-mile E              7 miles E          2 miles E          or 4 miles E
                                            4 x .75 LT w/ 400                        4 x 200 meter                            Borgess at
                                            meter recovery                           Decline                                  Woodbride
                                            1-mile E                                 1 mile E
         Feb 21                Feb 22             Feb 23                Feb 24             Feb 25             Feb 26                Feb 27
   4 miles E          Rest or Cross Train   Dynamic Stretch       Dynamic Stretch    Dynamic Stretch    Rest or Cross Train   8 miles P
                                            1 mile E              8 miles E          2 miles E          or 4 miles E
                                            3 miles T                                4 x 200 meter                            Borgess at
                                            1 mile E                                 Decline                                  Woodbride
                                                                                     1 mile E




E = Easy Run   T = Tempo Run    LT = Lactate Threshold Interval     P= Pace Run     VO2 = VO2 max Run    S = Speed                               1
        March                           Borgess Run Camp High-Mileage Half Marathon Training

           Sun                     Mon                  Tue                    Wed               Thu                 Fri                     Sat




         Feb 28                    Mar 1                  2                     3                 4                  5                       6
   5 miles E              Rest or Cross Train   Dynamic Stretch       Dynamic Stretch    Dynamic Stretch    Rest or Cross Train   12 miles E
                                                1-mile E              8 miles E          2 miles E          or 4 miles E
                                                4 x .75 LT w/ 400                        10 x 100 S w/100                         Kalamazoo YMCA
                                                meter recovery                           meter recovery
                                                1-mile E                                 2 miles E
               7                    8                     9                    10                11                  12                      13
   5 miles E              Rest or Cross Train   Dynamic Stretch       Dynamic Stretch    Dynamic Stretch    Rest or Cross Train   13 miles E
                                                1 miles E             8 miles E          2 miles E          or 4 miles E
                                                3-miles T                                6 x 200 meter                            Gazelle Sports
                                                1-miles E                                Decline
                                                                                         1 mile E
               14                   15                   16                    17                18                  19                      20
   5 miles E              Rest or Cross Train   Dynamic Stretch       Dynamic Stretch    Dynamic Stretch    Rest or Cross Train   8 mile P
                                                1 mile E              8 miles E          2 miles E          or 4 miles E
                                                5 x .5 mile VO2                          10 x 100 S w/100                         Portage Bicentennial
                                                w/ 400 meter                             meter recovery                           Trail
                                                recovery                                 2 mile E
                                                1 mile E
               21                   22                   23                    24                25                  26                      27
   5 miles E              Rest or Cross Train   Dynamic Stretch       Dynamic Stretch    Dynamic Stretch    Rest or Cross Train   11.5 miles E
                                                2 mile E              8 miles E          2 miles E          or 4 miles E
                                                3 x 1 mile LT                            6 x 200 Decline                          Gazelle Sports
                                                1-mile E                                 1 mile E

               28                   29                   30                    31
   5 miles E               Rest or Cross Train Dynamic Stretch        Dynamic Stretch
                                               1 mile E
                                               5 x .5 mile VO2
                                               w/ 400 meter
                                               recovery
                                                                      8   miles E                                                     2010
                                               1 mile E


E = Easy Run       T = Tempo Run    LT = Lactate Threshold Interval       P= Pace Run   VO2 = VO2 max Run    S = Speed                                   2
          April                         Borgess Run Camp High-Mileage Half Marathon Training

           Sun                     Mon                  Tue                   Wed                 Thu                 Fri                  Sat


                                                                                                   1                  2                        3
                                                                                          Dynamic Stretch    Rest or Cross Train   14 miles E
                                                                                          2 miles E          or 4 miles E
                                                                                          6 x 200 Decline                          Kal-Haven Trail
                                                                                          1 mile E

               4                    5                     6                    7                   8                  9                        10
   5 miles E              Rest or Cross Train   Dynamic Stretch      Dynamic Stretch      Dynamic Stretch    Rest or Cross Train   8 miles P
                                                1 mile E             7 miles E            5 miles E          or 4 miles E
                                                4 miles T                                                                          Borgess Health &
                                                1 mile E                                                                           Fitness Center

               11                  12                    13                    14                 15                  16                       17
   5 miles E              Rest or Cross Train   Dynamic Stretch      Dynamic Stretch      Dynamic Stretch    Rest or Cross Train   6 miles E
                                                1 mile E             6 miles E            5 miles E          or 4 miles E
                                                3 x 1 mile LT w/ 400                                                               Borgess Health &
                                                meter recovery                                                                     Fitness Center
                                                1 mile E

               18                  19                    20                    21                 22                  23                       24
   5 miles E              Rest                  Dynamic Stretch        Dynamic Stretch    Rest               Dynamic Stretch       Borgess Run for the
                                                2 miles E              5 miles E                             3 miles E             Health of It!
                                                3 x .75 mile LT w/ 400
                                                meter recovery
                                                2 miles E



               25
   Rest




                                                                                                                                       2010

E = Easy Run       T = Tempo Run   LT = Lactate Threshold Interval      P= Pace Run      VO2 = VO2 max Run    S = Speed                                  3