Adventures of a female master runner in Metropolitan Washington, DC.
Prologue My last marathon was the 2021 Boston Marathon. Unfortunately, I ran a disappointing 4:12:00, which didn’t re-qualify me for next year’s race! After running eight consecutive Boston Marathons, I left the finish line area wondering if I’d ever run
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Training Schedule September 4th – September 10th Sunday: Medium-long Run. 13 milesMonday: RestTuesday: Recovery Run. 7 milesWednesday: Dress rehearsal. 7 mi w/ 2 mi @ marathon race paceThursday: RestFriday: Recovery Run + speed. 5 mi w/ 6 x 100 m stridesSaturday: Recovery Run. 4 miles
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Training Schedule August 28th – September 3rd Sunday: 2022 South Lakes 10K Monday: Long Run. 16 milesTuesday: RestWednesday: General aerobic + speed. 7 mi w/8 x 100m stridesThursday: Recovery Run. 5 milesFriday: VO2maxRun. 8 mi w/ 3 x 1,600 m @ 5K race pace; jog
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Training Schedule August 21st – August 27th Sunday: Long Run. 20 miles Monday: Rest or cross-train Tuesday: Recovery + speed. 7 mi w/ 8 x 100 m strides Wednesday: Recovery Run. 6 miles Thursday: Medium-long Run. 12 miles Friday: Recovery + speed. 5 miles
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Training Schedule August 14th – August 20th Sunday: Long Run. 17 miles Monday: Rest or cross-train Tuesday: Recovery + speed 7 mi w/ 6 x 100 m strides Wednesday: VO2max Run. 10 mi w/5 x 1,200 m @ 5K race pace; jog 50
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Training Schedule August 7th – August 13th Sunday: Long Run. 18 miles w/14 miles @ marathon race pace Monday: Rest or cross-train Tuesday: VO2Max Run. 9 miles. 5x600m @ 5K pace w/jog 50-90% interval time Wednesday: General Aerobic Run. 9 miles Thursday: Medium-long
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Training Schedule July 31st – August 6th Sunday: Long Run. 18 miles Monday: Rest or cross-train Tuesday: VO2Max Run. 10 miles. 6x1000m @ 5K pace w/jog 50-90% interval time Wednesday: Medium-long Run. 15 miles Thursday: Recovery Run. 6 miles Friday: Medium-long Run. 12 miles
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Training Schedule July 24th – July 30th Sunday: Easy Run. 5 miles Monday: Rest or cross-train Tuesday: VO2Max Run. 9 miles w/5×600 m @ 5K race pace; jog 50 to 90% interval time between Wednesday: Medium-long Run. 14 miles Thursday: Recovery Run + speed.
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Training Schedule July 17th – July 23rd Sunday: Medium-long Run. 15 miles Monday: Recovery Run. 6 miles Tuesday: Lactate Threshold Run. 10 miles w/7 miles @ 15K to half marathon race pace Wednesday: Recovery Run + speed. 7 miles w/6 x 100m strides
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Training Schedule July 10th – July 16th Sunday: Marathon-pace run. 16 mi w/ 12 mi @ marathon race pace Monday: Rest or cross-train Tuesday: General Aerobic Run, 8 miles Wednesday: VO₂max Run. 8 mi w/ 5 x 800 m @ 5K race pace;
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