Marathon Training Plan for Hervé
Goals:	Marine Corps Marathon 2000 in 3h30							Training Objectives:				Repeats: 5*1 mile @6:20 pace by week 14 (aug 20)
	5K under 20 min by mid august											Repeats: 10*800 @6:20 pace by week 10 (23 Jul)
	10K under 41 by mid September											90 push-ups by week 14 (aug 20)
												Squat #200 10 times by week 18 (4*#45 + 2*#10 on machine) (end september)
Legend	First letter	B		Bike			Second Letter				l	long
		R		Run							s	speed
		S		Swim							h	hills
		W		Weights		u,l,m					t	technique
				(upper,lower, middle)							f	fartlek
	Wk Ending	Mon		Tue		Wed		Thu		Fri		Sat		Sun		Total
1	21-May-00	R	25	Rl	90	R	35	Rf	50	B	35			R	50	385
		Wu	30			S	40	Wl	20	Wm	10
2	28-May-00	R	25	Rl	110	R	35	Rf	50	B	35			R	60	415
		Wu	30			S	40	Wl	20	Wm	10
3	04-Jun-00	R	25	Rl	130	R	35	Rf	50	B	35			R	60	435
		Wu	30			S	40	Wl	20	Wm	10
4	11-Jun-00	R	25	Rl	90	R	35	Rh	45	B	35			R	85	415		6-7 hills 5k-10k pace
		Wu	30			S	40	Wl	20	Wm	10
5	18-Jun-00	R	25	Rl	145	R	35	Rs	60	B	35			R	65	465		4*1mile 5K pace
		Wu	30			S	40	Wl	20	Wm	10
6	25-Jun-00	R	25	Rl	70	R	35	Rh	60	B	50			R	85	425		6-7 long hills 5k-10k pace
		Wu	30			S	40	Wl	20	Wm	10
7	02-Jul-00	R	25	Rl	70	R	35	Rh	60	B	50			R	85	425		6-7 long hills 5k-10k pace
		Wu	30			S	40	Wl	20	Wm	10
7	02-Jul-00	R	25	Rl	160	R	35	Rs	60	B	40			R	75	495		8*800s 5K
		Wu	30			S	40	Wl	20	Wm	10
8	09-Jul-00	R	25	Rl	80	R	40	Rh	60	B	60			R	85	450		7-8 long hills 5k-10k
		Wu	30			S	40	Wl	20	Wm	10
9	16-Jul-00	R	25	Rl	180	R	35	Rs	60	B	50			R	75	525	47 miles	10*800s 5K
		Wu	30			S	40	Wl	20	Wm	10							race, 10K, 7pm, Thursday 7/13, Westminster (NW Baltimore), MD
10	23-Jul-00	R	25	Rl	90	R	40	Rs	60	B	60			R	85	460		4*1mile 5K
		Wu	30			S	40	Wl	20	Wm	10
11	30-Jul-00	R	25	Rl	200	R	40	Rh	60	B	50			R	85	560		7-8 long hills 5k-10k
		Wu	30			S	40	Wl	20	Wm	10							4M/8M Runs-Twilight Series #5, 7/27, UnionTown (NW Baltimore), 6:30pm. (76 miles from Reston!)
12	06-Aug-00	R	25	Rl	110	R	40	Rs	60	B	60			R	85	480		5*1mile 5K
		Wu	30			S	40	Wl	20	Wm	10			R a c e				10K race of 12M
13	13-Aug-00	R	25	Rl	110	R	40	Rs	50	B	50			R	85	460		5*1mile 5K
		Wu	30			S	40	Wl	20	Wm	10
14	20-Aug-00	R	25	Rl	200	R	40	Rs	60	B	50			R	85	560		10*800s 5K
MEX		Wu	30			S	40	Wl	20	Wm	10
15	27-Aug-00	R	25	Rl	110	R	40	Rs	60	B	50			Rs	55	440		10*800s 5K, 5*miles 5-10K pace
MEX		Wu	30			S	40	Wl	20	Wm	10							10K race or 12M
16	03-Sep-00	R	25	Rl	215	R	40	Rs	60	B	50			R	85	575		6*1mile 5K
FRANCE		Wu	30			S	40	Wl	20	Wm	10
17	10-Sep-00	R	25	Rl	110	R	40	Rs	60	B	50			Rs	65	450		10*800s 5K, 6*miles 5-10K pace
		Wu	30			S	40	Wl	20	Wm	10			R a c e				10K Race or 12 miles
18	17-Sep-00	R	25	Rl	235	R	40	Rs	60	B	50			R	85	595		10*800s 5K
		Wu	30			S	40	Wl	20	Wm	10			R a c e				Dutchess County Classic Marathon - Wappingers Falls, 83 miles North of NYC
																		09/17/2000, 8:30am, Wappingers Recreation Area, Robinson Lane, Wappinger Falls, NY
19	24-Sep-00	R	25	Rl	110	R	40	Rs	60	B	50			Rs	65	450		12*800s 5K
		Wu	30			S	40	Wl	20	Wm	10			R a c e				Tyson 10K 8:30 am 9/24 - Registered (confirmation file in folder fitness)
20	01-Oct-00	R	25	Rl	250	R	40	Rs	60	B	50			R	85	610		Marathon - WINEGLASS MARATHON, CORNING, NY - 317 miles ffrom Reston
		Wu	30			S	40	Wl	20	Wm	10			R a c e				Registered - confirmation in fitness file - 8/1/00
21	08-Oct-00	R	25	Rl	140	R	40	Rf	60	B	50			R	75	490
		Wu	30			S	40	Wl	20	Wm	10
22	15-Oct-00	R	25	Rl	90	R	40	Rf	60	B	30			R	70	325
										Wm	10
23	22-Oct-00	R	25	Rf	45	R	40	Rf	60			Rf	20	R	200	390
														R a c e
24	29-Oct-00			R	30			R	45	B	30			R	45	190
				S	40
25	05-Nov-00			R	30			R	45	B	30			R	45	190
				S	40
26	12-Nov-00			R	30			R	45	B	30			R	45	190
				S	40
	This plan is only intended for me, not to be used as a model. There are many odd things in this schedule that are specific to me. For example, I cannot do hard work-outs during the week-end because I will be doing a lot of diving. Also, my long run in on Tuesday. This is unusual but necessary for me.
	This is just a plan. If necessary I will shuffle it around, depending on what's happening in my life. To that regard I have added three contingency weeks to the plan. They are marked in yellow. These are additional weeks that I can use anyway I want. I can use them for additional rest, recovery or to redo a week that I could not complete.
	There is more than running in the plan. I believe in cross training: one bike session and one swim workout per week. I also do weights: lower body, upper body and middle section.
	After the marathon I will be doing some active recovery, take it easy, enjoy my success (I hope), review the lessons I learnt and make plans for the future.