| Frank's Training Schedule for The New Jersey Marathon May 4, 2008 |
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| http://www.njmarathon.org/ |
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| WEEK | MON | TUE | WED | THU | FRI | SAT | SUN | |||||||
| 1 | Off | 17-Dec | 4mi | 18-Dec | 6mi | 19-Dec | 4mi | 20-Dec | 6mi | 21-Dec | 3mi | 22-Dec | 10mi | 23-Dec |
| 2 | Off | 24-Dec | Fartlek 5mi | 25-Dec | 3mi | 26-Dec | 5mi | 27-Dec | 6mi | 28-Dec | 3mi | 29-Dec | 11mi | 30-Dec |
| 3 | Off | 31-Dec | 5-6 Hills 5k pace |
1-Jan | 3mi | 2-Jan | 6mi | 3-Jan | 6mi | 4-Jan | 3mi | 5-Jan | 12mi | 6-Jan |
| 4 | Off | 7-Jan | Fartlek 5mi | 8-Jan | 3mi | 9-Jan | 6mi | 10-Jan | 6mi | 11-Jan | 3mi | 12-Jan | 6mi | 13-Jan |
| 5 | Off | 14-Jan | 6x440s 5k pace |
15-Jan | 4mi | 16-Jan | 6mi | 17-Jan | 6mi | 18-Jan | 3mi | 19-Jan | 14mi | 20-Jan |
| 6 | Off | 21-Jan | 5 LongHills 5k pace |
22-Jan | 4mi | 23-Jan | 7mi | 24-Jan | 7mi | 25-Jan | 4mi | 26-Jan | 8mi | 27-Jan |
| 7 | Off | 28-Jan | 3 x Mile 5k pace |
29-Jan | 4mi | 30-Jan | 7mi | 31-Jan | 7mi | 1-Feb | 3mi | 2-Feb | 16mi | 3-Feb |
| 8 | Off | 4-Feb | 6x880s 5k pace |
5-Feb | 5mi | 6-Feb | 7mi | 7-Feb | 7mi | 8-Feb | 4mi | 9-Feb | 9mi | 10-Feb |
| 9 | Off | 11-Feb | 6-7 Hills 5k Pace |
12-Feb | 4mi | 13-Feb | 7mi | 14-Feb | 7mi | 15-Feb | 4mi | 16-Feb | 18mi | 17-Feb |
| 10 | Off | 18-Feb | 6x880s 5k pace |
19-Feb | 5mi | 20-Feb | 8mi | 21-Feb | 8mi | 22-Feb | 5mi | 23-Feb | 10mi | 24-Feb |
| 11 | Off | 25-Feb | 5-6 Hills 5k Pace |
26-Feb | 5mi | 27-Feb | 8mi | 28-Feb | 7mi | 29-Feb | 4mi | 1-Mar | 20mi | 2-Mar |
| 12 | Off | 3-Mar | 4x1mi 5k pace |
4-Mar | 4mi | 5-Mar | 8mi | 6-Mar | 8mi | 7-Mar | 3mi | 8-Mar | 10K Race (or 12mi) |
9-Mar |
| 13 | Off | 10-Mar | 4x 880s 5k pace |
11-Mar | 4mi | 12-Mar | 6mi | 13-Mar | 6mi | 14-Mar | 3mi | 15-Mar | 22mi | 16-Mar |
| 14 | Off | 17-Mar | 6x880s 5k pace |
18-Mar | 3mi | 19-Mar | 8mi | 20-Mar | 6mi | 21-Mar | 3mi | 22-Mar | 10K Race (or 12mi) |
23-Mar |
| 15 | Off | 24-Mar | 4x1mi5k pace | 25-Mar | 3mi | 26-Mar | 5mi | 27-Mar | 5mi | 28-Mar | 3mi | 29-Mar | 24mi | 30-Mar |
| 16 | Off | 31-Mar | 6mi | 1-Apr | 4mi | 2-Apr | 8mi | 3-Apr | 6mi | 4-Apr | 4mi | 5-Apr | 10K Race (or 12mi) |
6-Apr |
| 17 | Off | 7-Apr | 6x880s 5k pace |
8-Apr | 3mi | 9-Apr | 5mi | 10-Apr | Off | 11-Apr | 3mi | 12-Apr | 26mi | 13-Apr |
| 18 | Off | 14-Apr | Fartlek 5mi | 15-Apr | 3mi | 16-Apr | 6mi | 17-Apr | 6mi | 18-Apr | 3mi | 19-Apr | 12mi | 20-Apr |
| 19 | Off | 21-Apr | 4mi | 22-Apr | 3mi | 23-Apr | 5mi | 24-Apr | 5mi | 25-Apr | 3mi | 26-Apr | 10mi | 27-Apr |
| 20 | Off | 28-Apr | Fartlek 5mi | 29-Apr | 4mi | 30-Apr | 5mi | 1-May | Off | 2-May | 2mi | 3-May | RACE DAY! | 4-May |