Gate River Run Training

I hope that I attained my goal at this year’s Gate River Run… To be SEEDED!!! My sister believes that I’ll be in the green wave. if it’s true, I went ahead and created a training schedule that will help me prove that I belong among them. Maybe if my body is up to it… I hope to get a hat this year!

BEHOLD! My 2015 Gate River Run Training Schedule!

WEEK 1: 11 Mi

Mon	Jan 19	Easy Run	Dist: 3 Mi @9:49
Wed	Jan 21	Tempo Run	Dist: 4 Mi, inc Warm; 2 Mi @ 8:12; Cool
Sat	Jan 24	Long Run	Dist: 4 Mi @9:49

WEEK 2: 12 Mi

Mon	Jan 26	Easy Run	Dist: 3 Mi @9:47
Wed	Jan 28	Speedwork	Dist: 4 Mi, inc Warm; 2×1600 in 7:47 w/800 jogs; Cool
Sat	Jan 31	Long Run	Dist: 5 Mi @9:47

WEEK 3: 13 Mi

Mon	Feb 2	Easy Run	Dist: 4 Mi @9:46
Wed	Feb 4	Tempo Run	Dist: 4 Mi, inc Warm; 2 Mi @ 8:09; Cool
Sat	Feb 7	Long Run	Dist: 5 Mi @9:46

WEEK 4: 11 Mi

Mon	Feb 9	Easy Run	Dist: 4 Mi @9:44
Wed	Feb 11	Easy Run	Dist: 3 Mi @9:44
Sat	Feb 14	Easy Run	Dist: 4 Mi @9:44

WEEK 5: 14 Mi

Mon	Feb 16	Easy Run	Dist: 4 Mi @9:44
Wed	Feb 18	Tempo Run	Dist: 4 Mi, inc Warm; 2 Mi @ 8:08; Cool
Sat	Feb 21	Long Run	Dist: 6 Mi @9:44

WEEK 6: 15 Mi

Mon	Feb 23	Easy Run	Dist: 5 Mi @9:43
Wed	Feb 25	Speedwork	Dist: 4 Mi, inc Warm; 2×1600 in 7:43 w/800 jogs; Cool
Sat	Feb 28	Long Run	Dist: 6 Mi @9:43

WEEK 7: 16 Mi

Mon	Mar 2	Easy Run	Dist: 2 Mi @9:41
Wed	Mar 4	Tempo Run	Dist: 4 Mi, inc Warm; 2 Mi @ 8:05; Cool
Thu	Mar 5	Easy Run	Dist: 2 Mi @9:41
Sat	Mar 7	Long Run	Dist: 8 Mi @9:41

WEEK 8: 14 Mi

Mon	Mar 9	Easy Run	Dist: 2 Mi @9:40
Wed	Mar 11	Speedwork	Dist: 3 Mi, inc Warm; 1×1600 in 7:41 w/800 jogs; Cool
Sat	Mar 14	15K Race Day	15K @8:12 Time: 1:16:25