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