Planning Calendar


May 2005 - GET READY, GET SET, GO!
MON	TUE	WED	THU	FRI	SAT	SUN
					APRIL 30 Short easy run 2-4 miles	MAY 1 Half or Marathon 13 or 26 miles
2 Short easy run 2-4 miles	3 Long easy run 6-8 miles	4 6:30 pm Track	5 Long easy run 6-8 miles	6 Short easy run 2-4 miles	7 Moderate run 6-10 miles	8 Long run 6-10 miles
9 Short easy run 2-4 miles	10 Long easy run 6-8 miles	11 6:30 pm Track	12 Long easy run 6-8 miles	13 Short easy run 2-4 miles	14 Moderate run 6-10 miles	15 Long run 6-8 miles
16 Short easy run 2-4 miles	17 Long easy run 6-8 miles	18 6:30 pm Track	19 Long easy run 6-8 miles	20 Short easy run 2-4 miles	21 Moderate run 6-10 miles	22 Long run 6-10 miles
23 Short easy run 2-4 miles	24 Long easy run 6-8 miles	25 6:30 pm Track	26 Long easy run 6-8 miles	27 Short easy run 2-4 miles	28 Moderate run 6-10 miles	29 9 am PVTC track meet


June - LENGTHENING
MON	TUE	WED	THU	FRI	SAT	SUN
MAY 30 9 am Falls Church 3K	31 Long easy run 6-8 miles	JUNE 1 6:30 pm Track	2 Long easy run 8-10 miles	3 Short easy run 2-4 miles	4 7 am - 6 miles Carderock	5 Recovery run 4 miles
6 Mid-length run 5-8 miles	7 Long easy run 6-8 miles	8 6:30 pm Track	9 Long easy run 8-12 miles	10 Short easy run 2-4 miles	11 7 am - 7 miles Bluemont Park PVTC track meet	12 Recovery run 4 miles
13 Mid-length run 5-9 miles	14 Long easy run 8-10 miles	15 12 Tidal Basin 3K 6:30 pm Track	16 Long easy run 10-12 miles	17 Short easy run 2-4 miles	18 7 am - 8 miles Thompson's	19 Recovery run 4 miles
20 Mid-length run 6-9 miles w/ hills	21 Long easy run 10-12 miles	22 6:30 pm Track	23 Long easy run 10-12 miles	24 Short easy run 2-4 miles	25 7 am - 10 miles Bon Air Park PVTC track meet	26 Recovery run 4 miles
27 Short easy run 2-4 miles	28 7 pm Langley 8K (hilly course)	29 6:30 pm Track	30 Long easy run 10-12 miles


July - STRENGTHENING *Start lifting weights twice a week and running hills*
MON	TUE	WED	THU	FRI	SAT	SUN
				JULY 1 Short easy run 2-4 miles	2 7 am - 10 miles Bethesda...R	3 7:30 or 8 am July 4 race
4 Mid-length run 6-9 miles with hill repeats	5 Long strong run 10-12 miles	6 6:30 pm Track	7 Short easy run 2-4 miles	8 Short easy run 2-4 miles	9 7 am - 11 miles Fletcher's...N PVTC track meet	10 Recovery run 4 miles
11 Mid-length run 6-9 miles with hill repeats	12 Long strong run 10-12 miles	13 6:30 pm Track	14 Long strong run 10-12 miles	15 Mid-length run 6-9 miles on hills	16 7 am - 12 miles Belle Haven...A	17 Recovery run 4 miles
18 Short easy run 2-4 miles	19 Long strong run 10-12 miles	20 12 Tidal Basin 6:30 pm Track	21 Long strong run 10-12 miles	22 Short easy run 2-4 miles	23 7 am - 13 miles Carderock...B PVTC track meet	24 7:30 am - 13.1 m Riley's Rumble
25 Short easy run 2-4 miles	26 Long strong run 10-12 miles	27 6:30 pm Track	28 Long strong run 10-12 miles	29 Short easy run 2-4 miles	30 7 am - 15 miles Thompson's...S	31 Recovery run 4 miles


August - STRENGTHENING Use cool days for longer runs
MON	TUE	WED	THU	FRI	SAT	SUN
AUGUST 1 Short easy run 2-4 miles	2 Long strong run 10-12 miles / hills	3 6:30 pm Track	4 Long strong run 10-12 miles	5 Short easy run 2-4 miles	6 7 am - 16 miles Bluemont Park...B PVTC track meet	7 Recovery run 4 miles
8 Short easy run 2-4 miles	9 Long strong run 10-12 miles / hills	10 6:30 pm Track	11 Long strong run 10-12 miles	12 Short easy run 2-4 miles	13 7 am - 17 miles Bon Air Park...C	14 Recovery run 4 miles
15 Short easy run 2-4 miles	16 Long strong run 12-14 miles with hills	17 12 noon Tidal Basin 3K 6:30 pm Track	18 6:45 Burke Lake 4½ Miler	19 Short easy run 2-4 miles	20 7 am - 18 miles Fletcher's...N PVTC track meet	21 Recovery run 4 miles
22 Short easy run 2-4 miles	23 Long strong run 12-14 miles with hills	24 6:30 pm Track	25 Long strong run 10-12 miles	26 Mid-length run 6-9 miles	27 7 am - 19 miles Bethesda...R	28 7:45 Annapolis 10 Miler / first hard long run
30 Short easy run 2-4 miles	31 Mid-length run 6-9 miles w/hills


September - HARDENING *Start time trials and hard track workouts*
MON	TUE	WED	THU	FRI	SAT	SUN
		1 6:30 pm Track	2 Long hard run 12-14 miles	3 Mid-length run 6-10 miles	4 7 am - 20 miles Belle Haven...A	5 PVTC track or DCRRC 15K
6 LABOR DAY Short easy run 2-4 miles	7 Long hard run 12-14 miles	8 6:30 pm Track	9 Long hard run 12-14 miles	10 Mid-length run 6-10 miles	11 7 am - 12 miles Carderock...B	12 Recovery run 4 miles
13 Short easy run 2-4 miles	14 Hard run 6-10 miles	15 12 noon Tidal Basin 3K 6:30 pm Track	16 Mid-length run 6-10 miles	17 Mid-length run 6-10 miles	18 7 am - 20 miles Belle Haven...B	19 Recovery run 4 miles
20 Short easy run 2-4 miles	21 Mid-length run 6-10 miles	22 6:30 pm Track	23 Hard run 6-10 miles	24 Short easy run 2-3 miles	25 7 am - 12 miles Thompson's...S	26 7:30 am Nat'l Capital 20 Mile
27 Short easy run 2-4 miles	28 Mid-length run 6-10 miles	29 6:30 pm Track	30 Hard run 6-10 mile


October - SHARPENING *Start easing back, run less distance, but more speed, more rest*
MON	TUE	WED	THU	FRI	SAT	SUN
				1 Short easy run 2-3 miles	2 7 am - 15 miles Iwo Jima...C	3 Track repeats
4 Short easy run 2-4 miles	5 Mid-length run 6-10 miles with hills	6 6:30 pm Track	7 Mid-length run 6-10 miles	8 Short easy run 2-3 miles	9 7 am - 12 miles Fletcher's...R	10 Track repeats
11 Short easy run 2-4 miles	12 Mid-length run 6-10 miles	13 6:30 pm Track	14 Mid-length run 6-10 miles	15 Short easy run 2-3 miles	16 7 am - 10 miles Fletcher's...N	17 Track repeats
18 Short easy run 2-4 miles	19 Mid-length run 6-10 miles	20 12 Tidal Basin 6:30 pm Track	21 Short easy run 2-4 miles	22 Short easy run 2-3 miles	23 7 am - 8 miles Belle Haven...A	24 8 am Army 10 Miler
25 Short easy run 2-4 miles	26 Short easy run 2-4 miles	27 6:30 pm Track	28 Short easy run 2-4 miles	29 Short easy run 2-4 miles	30 Short easy run 2-4 miles	31 8:30 am Marine Corps Marathon


November - RECOVERY
MON	TUE	WED	THU	FRI	SAT	SUN
1 Celebrate! Walk it off Wear the medal!	2 Celebrate! Walk it off	3 Short easy run 2-4 miles	4 Short easy run 2-4 miles	5 Short easy run 2-4 miles	6 Mid-length run 6-10 miles	7 Mid-length run 6-10 miles (NYC Marathon)
8 Short easy run 2-4 miles	9 Mid-length run 6-10 miles	10 6:30 pm Track	11 Mid-length run 6-10 miles	12 Short easy run 2-4 miles	13 Mid-length run 6-10 miles (Richmond Marathon)	14 Mid-length run 6-10 miles (Marathon in the Parks)
15 Short easy run 2-4 miles	16 Mid-length run 6-10 miles	16 12 noon Tidal Basin 3K 6:30 pm Track	17 Mid-length run 6-10 miles	18 Short easy run 2-4 miles	19 Mid-length run 6-10 miles	20 Mid-length run 6-10 miles
21 Short easy run 2-4 miles	22 Mid-length run 6-10 miles	23 6:30 pm Track	24 Mid-length run 6-10 miles Turkey Trot	25 Short easy run 2-4 miles	26 Mid-length run 6-10 miles	27 Mid-length run 6-10 miles
28 Short easy run 2-4 miles	29 Mid-length run 6-10 miles	30 6:30 pm Track

Happy New Year!


December - START LENGTHENING AGAIN
MON	TUE	WED	THU	FRI	SAT	SUN
*Start increasing* *distance again*			DECEMBER 1 Mid-length run 6-10 miles	2 Short easy run 2-4 miles	3 9:30 am Belle Haven 13 Mile	4 Mid-length run 6-10 miles
5 Short easy run 2-4 miles	6 Mid-length run 6-10 miles	7 6:30 pm Track	8 Mid-length run 6-10 miles	9 Short easy run 2-4 miles	10 Mid-length run 6-10 miles	11 Short easy run 2-4 miles
12 Short easy run 2-4 miles	13 Mid-length run 6-10 miles	14 12 noon Tidal Basin 3K 6:30 pm Track	15 Mid-length run 6-10 miles	16 Short easy run 2-4 miles	17 Mid-length run 6-10 miles	18 10:30 am DCRRC Bread Run 10K
19 Short easy run 2-4 miles	20 Mid-length run 6-10 miles	21 6:30 pm Track	22 Mid-length run 6-10 miles	23 Short easy run 2-4 miles	24 Longer run 10-14 miles	25 Merry Xmas!
26 Short easy run 2-4 miles	27 Mid-length run 6-10 miles	28 NO track Mid-length run 6-10 miles	29 Mid-length run 6-10 miles	30 Short easy run 2-4 miles	31 Red Ribbon 4 Mile	JAN 1 DCRRC Resolution 5K 3-4 miles

HAPPY 2006!

Background Reading:

RunWashington coach Jay Jacob Wind's article explaining the concept of the four periods of training

Lengthening
Strengthening
Hardening
Sharpening

DC Road Runners Club's Wednesday Night Track Schedule
Potomac Valley Track Club's home page and Outdoor Trac Meet page
TRACKCOACH.COM

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