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TRAINING INFORMATION AND PACING CHARTS

MARATHON TRAINING SCHEDULES

-REPRINTED FROM RUNNER'S WORLD MAGAZINE, JULY 1994

BEGINNER

WEEK	MON	TUES	WED	THUR	FRI	SAT	SUN
1	REST 0	EASY 3	MEDIUM 3	EASY 3	REST 0	X-TRAIN 1 HOUR	LONG 6
2	REST 0	EASY 3	MEDIUM 3	EASY 3	REST 0	X-TRAIN 1 HOUR	LONG 7
3	REST 0	EASY 3	MEDIUM 4	EASY 3	REST 0	X-TRAIN 1 HOUR	LONG 5
4	REST 0	EASY 3	MEDIUM 4	EASY 3	REST 0	X-TRAIN 1 HOUR	LONG 9
5	REST 0	EASY 3	MEDIUM 5	EASY 3	REST 0	X-TRAIN 1 HOUR	LONG 10
6	REST 0	EASY 3	MEDIUM 5	EASY 3	REST 0	X-TRAIN 1 HOUR	LONG 10-15K RACE
7	REST 0	EASY 3	MEDIUM 6	EASY 3	REST 0	X-TRAIN 1 HOUR	LONG 12
8	REST 0	EASY 3	MEDIUM 6	EASY 4	REST 0	X-TRAIN 1 HOUR	LONG 13
9	REST 0	EASY 3	MEDIUM 7	EASY 4	REST 0	X-TRAIN 1 HOUR	LONG 10
10	REST 0	EASY 3	MEDIUM 7	EASY 4	REST 0	X-TRAIN 1 HOUR	LONG 15
11	REST 0	EASY 4	MEDIUM 8	EASY 4	REST 0	X-TRAIN 1 HOUR	LONG 16
12	REST 0	EASY 4	MEDIUM 8	EASY 5	REST 0	X-TRAIN 1 HOUR	LONG 20-25K RACE
13	REST 0	EASY 4	MEDIUM 9	EASY 5	REST 0	X-TRAIN 1 HOUR	LONG 18
14	REST 0	EASY 4	MEDIUM 9	EASY 5	REST 0	X-TRAIN 1 HOUR	LONG 14
15	REST 0	EASY 5	MEDIUM 10	EASY 5	REST 0	X-TRAIN 1 HOUR	LONG 20
16	REST 0	EASY 5	MEDIUM 8	EASY 5	REST 0	X-TRAIN 45 MINS	LONG 10K RACE
17	REST 0	EASY 4	MEDIUM 6	EASY 4	REST 0	X-TRAIN 30 MINS	LONG 8
18	REST 0	EASY 3	MEDIUM 4	EASY 0	REST 0	EASY 1-3	MARATHON

INTERMEDIATE

WEEK	MON	TUES	WED	THUR	FRI	SAT	SUN
1	X-TRAIN 1 HOUR	EASY 3	TEMPO 5	EASY 3	REST 0	PACE 5	LONG 10
2	X-TRAIN 1 HOUR	EASY 3	TEMPO 5	EASY 3	REST 0	PACE 5	LONG 11
3	X-TRAIN 1 HOUR	EASY 3	TEMPO 6	EASY 3	REST 0	EASY 6	LONG 8
4	X-TRAIN 1 HOUR	EASY 3	TEMPO 6	EASY 3	REST 0	PACE 6	LONG 13
5	X-TRAIN 1 HOUR	EASY 3	TEMPO 7	EASY 3	REST 0	PACE 7	LONG 14
6	X-TRAIN 1 HOUR	EASY 3	TEMPO 7	EASY 3	REST 0	EASY 7	RACE 10-15K
7	X-TRAIN 1 HOUR	EASY 3	TEMPO 8	EASY 3	REST 0	PACE 8	LONG 16
8	X-TRAIN 1 HOUR	EASY 4	TEMPO 8	EASY 4	REST 0	PACE 8	LONG 17
9	X-TRAIN 1 HOUR	EASY 4	TEMPO 9	EASY 4	REST 0	EASY 9	LONG 12
10	X-TRAIN 1 HOUR	EASY 4	TEMPO 9	EASY 4	REST 0	PACE 9	LONG 19
11	X-TRAIN 1 HOUR	EASY 4	TEMPO 10	EASY 4	REST 0	PACE 10	LONG 20
12	X-TRAIN 1 HOUR	EASY 5	TEMPO 6	EASY 5	REST 0	EASY 6	RACE 20-25K
13	X-TRAIN 1 HOUR	EASY 5	TEMPO 10	EASY 5	REST 0	PACE 10	LONG 20
14	X-TRAIN 1 HOUR	EASY 5	TEMPO 6	EASY 5	REST 0	EASY 6	LONG 12
15	X-TRAIN 1 HOUR	EASY 5	TEMPO 10	EASY 5	REST 0	PACE 10	LONG 20
16	X-TRAIN 1 HOUR	EASY 5	TEMPO 8	EASY 5	REST 0	EASY 4	RACE 10K
17	X-TRAIN 45 MINS	EASY 4	TEMPO 6	EASY 4	REST 0	EASY 4	LONG 8
18	X-TRAIN 30 MINS	EASY 3	TEMPO 4	REST 0	REST 0	EASY 1-3	MARATHON

ADVANCED

WEEK	MON	TUES	WED	THURS	FRI	SAT	SUN
1	EASY 3	TEMPO 5	EASY 3	SPEED- WORK	EASY 3	PACE 5	LONG 10
2	EASY 3	TEMPO 5	EASY 3	SPEED- WORK	EASY 3	PACE 5	LONG 11
3	EASY 3	TEMPO 4	EASY 3	SPEED- WORK	EASY 3	EASY 6	LONG 8
4	EASY 3	TEMPO 6	EASY 3	SPEED- WORK	EASY 3	PACE 6	LONG 13
5	EASY 3	TEMPO 7	EASY 3	SPEED- WORK	EASY 3	PACE 7	LONG 14
6	EASY 3	TEMPO 5	EASY 3	SPEED- WORK	EASY 3	REST 0	RACE 10-15K
7	EASY 3	TEMPO 8	EASY 3	SPEED- WORK	EASY 3	PACE 8	LONG 16
8	EASY 4	TEMPO 8	EASY 4	SPEED- WORK	EASY 4	PACE 8	LONG 17
9	EASY 4	TEMPO 6	EASY 4	SPEED- WORK	EASY 4	EASY 9	LONG 12
10	EASY 4	TEMPO 9	EASY 4	SPEED- WORK	EASY 4	PACE 9	LONG 19
11	EASY 4	TEMPO 10	EASY 4	SPEED- WORK	REST 0	PACE 10	LONG 20
12	EASY 5	TEMPO 6	EASY 5	SPEED- WORK	EASY 5	REST 0	RACE 20-25K
13	EASY 5	TEMPO 10	EASY 5	SPEED- WORK	REST 0	PACE 10	LONG 20
14	EASY 5	TEMPO 6	EASY 5	SPEED- WORK	EASY 5	EASY 6	LONG 12
15	EASY 5	TEMPO 10	EASY 5	SPEED- WORK	REST 0	PACE 10	LONG 20
16	EASY 5	TEMPO 8	EASY 5	SPEED- WORK	EASY 4	REST 0	RACE 10K
17	EASY 4	TEMPO 6	EASY 4	EASY SPEED	EASY 3	EASY 5	LONG 8
18	EASY 3	TEMPO 4	EASY 3	REST 0	REST 0	EASY 1-3	MARATHON

PACING CHARTS

MARATHON - 26 MILES, 385 YARDS

PACE	TOTAL TIME		PACE	TOTAL TIME
4 MINS, 30 SECS	1 HR, 57.98 MINS		10 MINS, 30 SECS	4 HRS, 35.30 MINS
5 MINS	2 HRS, 11.09 MINS		11 MINS	4 HRS, 48.41 MINS
5 MINS, 30 SECS	2 HRS, 24.20 MINS		11 MINS, 30 SECS	5 HRS, 1.52 MINS
6 MINS	2 HRS, 37.31 MINS		12 MINS	5 HRS, 14.63 MINS
6 MINS, 30 SECS	2 HRS, 50.42 MINS		12 MINS, 30 SECS	5 HRS, 27.73 MINS
7 MINS	3 HRS, 3.53 MINS		13 MINS	5 HRS, 40.84 MINS
7 MINS, 30 SECS	3 HRS, 16.64 MINS		13 MINS, 30 SECS	5 HRS, 53.95 MINS
8 MINS	3 HRS, 29.75 MINS		14 MINS	6 HRS, 7.06 MINS
8 MINS, 30 SECS	3 HRS, 42.86 MINS		14 MINS, 30 SECS	6 HRS, 20.17 MINS
9 MINS	3 HRS, 55.97 MINS		15 MINS	6 HRS, 33.28 MINS
9 MINS, 30 SECS	4 HRS, 9.08 MINS		15 MINS, 30 SECS	6 HRS, 46.39 MINS
10 MINS	4 HRS, 22.19 MINS		16 MINS	6 HRS, 59.50 MINS