ULTRA COMBO!

Now, WHY do I have two training schedules when the LONGER race is later on in the year?

I got to thinking…  WHY do I have TWO training schedules right now?  I have a half-marathon in November, and a marathon in January.  Can’t I combine the two to make one SUPER training schedule?  Yes, yes I shall!  Well, here it is, the

ULTIMATE WALT DISNEY WORLD MARATHON (and Wine & Dine, but it’s a means to an end) TRAINING SCHEDULE!

It’s a….

And “137” upside-down spells “LEI.” Just a small fact.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9

28-Jul

29-Jul

30-Jul

31-Jul

1-Aug

2-Aug

3-Aug

17 Mi

Easy Run

Rest / XT

Tempo Run

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 2 Mi Dist: 5 Mi, inc Dist: 2 Mi Dist: 8 Mi
@10:07 Warm; 3 Mi @ 8:33; Cool @10:07 @10:07

10

4-Aug

5-Aug

6-Aug

7-Aug

8-Aug

9-Aug

10-Aug

17 Mi

Easy Run

Rest / XT

Speedwork

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 3 Mi Dist: 4 Mi, inc Dist: 2 Mi Dist: 8 Mi
@10:05 Warm; 2×1600 in 8:03 @10:05 @10:05
w/800 jogs; Cool

11

11-Aug

12-Aug

13-Aug

14-Aug

15-Aug

16-Aug

17-Aug

18 Mi

Easy Run

Rest / XT

Tempo Run

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 2 Mi Dist: 5 Mi, inc Dist: 2 Mi Dist: 9 Mi
@10:04 Warm; 3 Mi @ 8:30; Cool @10:04 @10:04

12

18-Aug

19-Aug

20-Aug

21-Aug

22-Aug

23-Aug

24-Aug

15 Mi

Easy Run

Rest / XT

Easy Run

Easy Run

Rest / XT

Easy Run

Rest / XT

Dist: 4 Mi Dist: 4 Mi Dist: 3 Mi Dist: 4 Mi
@10:02 @10:02 @10:02 @10:02

13

25-Aug

26-Aug

27-Aug

28-Aug

29-Aug

30-Aug

31-Aug

19 Mi

Easy Run

Rest / XT

Tempo Run

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 2 Mi Dist: 5 Mi, inc Dist: 2 Mi Dist: 10 Mi
@10:02 Warm; 3 Mi @ 8:29; Cool @10:02 @10:02

14

1-Sep

2-Sep

3-Sep

4-Sep

5-Sep

6-Sep

7-Sep

20 Mi

Easy Run

Rest / XT

Speedwork

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 3 Mi Dist: 4 Mi, inc Dist: 3 Mi Dist: 10 Mi
@10:00 Warm; 2×1600 in 7:59 @10:00 @10:00
w/800 jogs; Cool

15

8-Sep

9-Sep

10-Sep

11-Sep

12-Sep

13-Sep

14-Sep

22 Mi

Easy Run

Rest / XT

Tempo Run

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 3 Mi Dist: 6 Mi, inc Dist: 2 Mi Dist: 11 Mi
@9:59 Warm; 4 Mi @ 8:31; Cool @9:59 @9:59

16

15-Sep

16-Sep

17-Sep

18-Sep

19-Sep

20-Sep

21-Sep

17 Mi

Easy Run

Rest / XT

Easy Run

Easy Run

Rest / XT

Easy Run

Rest / XT

Dist: 4 Mi Dist: 4 Mi Dist: 4 Mi Dist: 5 Mi
@9:57 @9:57 @9:57 @9:57

17

22-Sep

23-Sep

24-Sep

25-Sep

26-Sep

27-Sep

28-Sep

23 Mi

Easy Run

Rest / XT

Tempo Run

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 3 Mi Dist: 6 Mi, inc Dist: 3 Mi Dist: 11 Mi
@9:57 Warm; 4 Mi @ 8:29; Cool @9:57 @9:57

18

29-Sep

30-Sep

1-Oct

2-Oct

3-Oct

4-Oct

5-Oct

24 Mi

Easy Run

Rest / XT

Speedwork

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 3 Mi Dist: 6 Mi, inc Dist: 3 Mi Dist: 12 Mi
@9:56 Warm; 3×1600 in 7:55 @9:56 @9:56
w/800 jogs; Cool

19

6-Oct

7-Oct

8-Oct

9-Oct

10-Oct

11-Oct

12-Oct

25 Mi

Easy Run

Rest / XT

Tempo Run

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 4 Mi Dist: 6 Mi, inc Dist: 3 Mi Dist: 12 Mi
@9:54 Warm; 4 Mi @ 8:26; Cool @9:54 @9:54

20

13-Oct

14-Oct

15-Oct

16-Oct

17-Oct

18-Oct

19-Oct

20 Mi

Easy Run

Easy Run

Easy Run

Easy Run

Rest / XT

Easy Run

Rest / XT

Dist: 4 Mi Dist: 4 Mi Dist: 4 Mi Dist: 4 Mi Dist: 4 Mi
@9:53 @9:53 @9:53 @9:53 @9:53

21

20-Oct

21-Oct

22-Oct

23-Oct

24-Oct

25-Oct

26-Oct

26 Mi

Easy Run

Easy Run

Tempo Run

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 3 Mi Dist: 2 Mi Dist: 6 Mi, inc Dist: 2 Mi Dist: 13 Mi
@9:53 @9:53 Warm; 4 Mi @ 8:25; Cool @9:53 @9:53

22

27-Oct

28-Oct

29-Oct

30-Oct

31-Oct

1-Nov

2-Nov

27 Mi

Easy Run

Easy Run

Speedwork

Easy Run

Rest / XT

Long Run

Rest / XT

Dist: 3 Mi Dist: 3 Mi Dist: 6 Mi, inc Dist: 2 Mi Dist: 13 Mi
@9:51 @9:51 Warm; 3×1600 in 7:51 @9:51 @9:51
w/800 jogs; Cool

23

3-Nov

4-Nov

5-Nov

6-Nov

7-Nov

8-Nov

9-Nov

19 Mi

Easy Run

Rest / XT

Speedwork

Rest / XT

Rest / XT

Half Marathon Race Day

Rest / XT

Dist: 2 Mi Dist: 4 Mi, inc 13.1 Mi @8:28
@9:50 Warm; 2×1600 in 7:49 Time: 1:51:05
w/800 jogs; Cool
24 10-Nov 11-Nov 12-Nov 13-Nov 14-Nov 15-Nov 16-Nov
17 Mi Easy Run Rest / XT Easy Run Rest / XT Rest / XT Easy Run Rest / XT
Dist: 6 Mi Dist: 5 Mi Dist: 6 Mi
@9:52 @9:52 @9:52
25 17-Nov 18-Nov 19-Nov 20-Nov 21-Nov 22-Nov 23-Nov
26 Mi Easy Run Rest / XT Tempo Run Rest / XT Rest / XT Long Run Rest / XT
Dist: 2 Mi Dist: 6 Mi, inc Dist: 18 Mi
@9:52 Warm; 4 Mi @ 8:24; Cool @9:52
26 24-Nov 25-Nov 26-Nov 27-Nov 28-Nov 29-Nov 30-Nov
28 Mi Easy Run Rest / XT Speedwork Rest / XT Rest / XT Long Run Rest / XT
Dist: 2 Mi Dist: 6 Mi, inc Dist: 20 Mi
@9:51 Warm; 3×1600 in 7:50 @9:51
w/800 jogs; Cool
27 1-Dec 2-Dec 3-Dec 4-Dec 5-Dec 6-Dec 7-Dec
24 Mi Easy Run Rest / XT Tempo Run Rest / XT Rest / XT Long Run Rest / XT
Dist: 2 Mi Dist: 6 Mi, inc Dist: 16 Mi
@9:49 Warm; 4 Mi @ 8:21; Cool @9:49
28 8-Dec 9-Dec 10-Dec 11-Dec 12-Dec 13-Dec 14-Dec
19 Mi Easy Run Rest / XT Easy Run Rest / XT Rest / XT Easy Run Rest / XT
Dist: 6 Mi Dist: 6 Mi Dist: 7 Mi
@9:48 @9:48 @9:48
29 15-Dec 16-Dec 17-Dec 18-Dec 19-Dec 20-Dec 21-Dec
28 Mi Easy Run Rest / XT Tempo Run Rest / XT Rest / XT Long Run Rest / XT
Dist: 2 Mi Dist: 6 Mi, inc Dist: 20 Mi
@9:48 Warm; 4 Mi @ 8:20; Cool @9:48
30 22-Dec 23-Dec 24-Dec 25-Dec 26-Dec 27-Dec 28-Dec
20 Mi Easy Run Rest / XT Speedwork Rest / XT Rest / XT Long Run Rest / XT
Dist: 2 Mi Dist: 6 Mi, inc Dist: 12 Mi
@9:46 Warm; 3×1600 in 7:46 @9:46
w/800 jogs; Cool
31 29-Dec 30-Dec 31-Dec 1-Jan 2-Jan 3-Jan 4-Jan
14 Mi Easy Run Rest / XT Tempo Run Rest / XT Rest / XT Long Run Rest / XT
Dist: 2 Mi Dist: 4 Mi, inc Dist: 8 Mi
@9:45 Warm; 2 Mi @ 8:08; Cool @9:45
32 5-Jan 6-Jan 7-Jan 8-Jan 9-Jan 10-Jan 11-Jan
34 Mi Rest / XT Easy Run Speedwork Rest / XT Easy Run Rest / XT Marathon Race Day
Dist: 2 Mi Dist: 4 Mi, inc Dist: 2 Mi 26.2 Mi @8:51
@9:45 Warm; 2×1600 in 7:45 @9:45 Time: 3:52:07
w/800 jogs; Cool

A total of THIRTY-FOUR WEEKS!  Crap!  I’ll be training for more than half a year!  Feeling good!

“Oh BOY! Golly, I feel GREAT!”

 

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