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Westpoint,IN 
Today
Sunny High 61FLow 41F
  • Temp: 63F
  • Hum: 40%
  • W: 4mph N
SATURDAY
Partly Cloudy
High 63F
Low 49F
SUNDAY
Moderate rain
High 65F
Low 56F
MONDAY
Patchy rain nearby
High 65F
Low 64F
TUESDAY
Partly Cloudy
High 66F
Low 60F

    September 18

    Run
    • 1h 00m
    • -----
    • -----

    Raise LT
    Race Specific
    60
    10' wu, 10' cd. 5x5' at LT w/3' recovery.

    Strength
    • 45m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - Bent-Arm Pulldown
      3
      15
      20
      0
      0
    • BACK - Seated row
      3
      15
      20
      0
      0
    • LEGS - 2 Leg Squats
      3
      15
      20
      0
      0
    • LEGS - Hamstring curl
      3
      15
      20
      0
      0
    • LEGS - Leg Extensions
      3
      15
      20
      0
      0
    • LEGS - Leg Press
      3
      15
      20
      0
      0

    Period AA
    Sets 2-3
    Reps 15-20
    Speed Slow
    Recovery 1-1.5'
    AND Core #2 - 2x
    Time 75

      September 19

      Run
      • 20m
      • -----
      • -----

      Run Base
      Endurance
      20
      Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

        September 20

        Run
        • 45m
        • -----
        • -----

        Run Base
        Endurance
        45
        Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

          September 21

          Day Off!

            September 22

            Run
            • 1h 25m
            • -----
            • -----

            Strength
            800s
            85
            10' wu, 10' cd. You are going to run 10x 800 at the same time as your goal marathon pace. For example, if you want to run a 4:05 marathon, you will run the 800s in 4:05. If you are going to run these without knowing the distance, then run them at LT -5 beats. Your recovery is equal to your work time. 4:05 work time equals 4:05 recovery time.

            Strength
            • 45m

            • EXERCISE

              Sets
              Min
              reps
              Max
              reps
              Min
              wt.(lb)
              Max
              wt.(lb)
            • BACK - Bent-Arm Pulldown
              3
              15
              20
              0
              0
            • BACK - Seated row
              3
              15
              20
              0
              0
            • LEGS - 2 Leg Squats
              3
              15
              20
              0
              0
            • LEGS - Hamstring curl
              3
              15
              20
              0
              0
            • LEGS - Leg Extensions
              3
              15
              20
              0
              0
            • LEGS - Leg Press
              3
              15
              20
              0
              0

            Period AA
            Sets 2-3
            Reps 15-20
            Speed Slow
            Recovery 1-1.5'
            AND Core #2 - 2x
            Time 75

              September 23

              Run
              • 2h 00m
              • -----
              • -----

              Run Base
              Endurance
              120
              Run 2:00 very easy - don't worry about HR or pace - just run easy.

                September 24

                Rest Day!
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                nuttysami123's Training Plan


                 September 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals