Cecilia’s Training Plan for the 2006 Seattle Half-Marathon

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
1 9/25	Rest	Easy Run Dist: 3mi @10:10	XT	Tempo Run Dist: 5mi Warm; 3mi@8:36; Cool	Rest	Long Run Dist: 7mi @10:10	XT	15 miles
2 10/2	Rest	Easy Run Dist: 4mi @10:10	XT	Speedwork Dist: 5mi Warm; 2x1600@8:07 w/800 jogs; Cool	Rest Thanksgiving	Long Run Dist: 7mi @10:10 Thanksgiving	XT Thanksgiving	16 miles
3 10/9	Rest Thanksgiving	Easy Run Dist: 4mi @10:10	XT	Tempo Run Dist: 5mi Warm; 3mi@8:36; Cool	Rest	Long Run Dist: 8mi @10:10	XT	17 miles
4 10/16	Rest	Easy Run Dist: 4mi @10:10	XT	Easy Run Dist: 4mi @10:10	Rest	Rest	Dawg Dash Dist: 10K	14 miles
5 10/23	Rest	Easy Run Dist: 4mi @10:04	XT	Tempo Run Dist: 6mi Warm; 4mi@8:41; Cool	Rest	Long Run Dist: 9mi @10:10	XT	19 miles
6 10/30	Rest	Easy Run Dist: 4mi @10:04	XT	Speedwork Dist: 7mi, inc Warm; 3x1600@8:02 w/800 jogs; Cool	Rest	Long Run Dist: 9mi @10:04	XT	20 miles
7 11/6	Rest	Easy Run Dist: 5mi @10:04	XT	Tempo Run Dist: 6mi, inc Warm; 4mi@8:36; Cool	Rest	Long Run Dist: 10mi @10:04	XT	21 miles
8 11/13	Rest	Easy Run Dist: 5mi @10:04	XT	Tempo Run Dist: 7mi Warm; 5mi@8:40; Cool	Rest	Long Run Dist: 10mi @10:04	XT	22 miles
9 20/11	Rest	Easy Run Dist: 3mi @10:10	Easy Run Dist: 3mi @10:10	Tempo Run Dist: 5mi Warm; 3mi@8:36; Cool Thanksgiving	Rest Thanksgiving	Rest Thanksgiving	Seattle Half-Marathon Dist: 13.1mi Thanksgiving	24 miles