1	9/04	Long Run Distance: 3 miles Pace: PMP + 30 sec./mile	Max VO2 Run 10 minute warm-up 4 x (1 min fast then 3 min easy) 10 minute cool-down	Threshold Run 1 mile easy, 1 mile @ Tempo pace 1 mile easy
2	9/11	Long Run Distance: 4 miles Pace: PMP + 30 sec./mile	Max VO2 Run 13 minute warm-up 4 x (1 min fast then 2 min easy) 13 minute cool-down	Threshold Run 1 mile easy, 1 mile @ Tempo pace 1 mile easy
3	9/18	Long Run Distance: 5 miles Pace: PMP + 30 sec./mile	Max VO2 Run 10 minute warm-up 3 x (3 min fast then 3 min easy) 10 minute cool-down	Threshold Run 1 mile easy, 1.5 miles @ Tempo pace 1 mile easy
4	9/25	Long Run Distance: 6 miles Pace: PMP+15	Max VO2 Run 10-20 minute warm-up 6x400m (90 sec. RI) 10 minute cool-down	Threshold Run 1 mile easy, 2 miles @ Tempo pace 1 mile easy
5	10/02	Long Run Distance: 7 miles Pace: PMP + 30 sec./mile	Max VO2 Run 10 minute warm-up 6x(1 min fast then 3 min easy) 10 minute cool-down	Threshold Run 2 mile easy, 2 miles @ Tempo pace 2 mile easy
6	10/09	Long Run Distance: 8 miles Pace: PMP + 45 sec./mile	Max VO2 Run 10 minute warm-up 6x(1 min fast then 2 min easy) 10 minute cool-down	Threshold Run 2 mile easy, 2 miles @ Tempo pace 2 mile easy
7	10/16	Long Run Distance: 9 miles Pace: PMP + 45 sec./mile	Max VO2 Run 10 minute warm-up 4x(3 min fast then 3 min easy) 10 minute cool-down	Threshold Run 2 mile easy, 3 miles @ Tempo pace 1 mile easy
8	10/23	Long Run Distance: 10 miles Pace: PMP + 30 sec./mile	Max VO2 Run 10 minute warm-up 4x(3 min fast then 3 min easy) 10 minute cool-down	Threshold Run 2 mile easy, 3 miles @ Tempo pace 1 mile easy
9	10/30	Long Run Distance: 11 miles Pace: PMP + 45 sec./mile	Max VO2 Run 10-20 minute warm-up 12x400m (90 sec. RI) 10 minute cool-down	Threshold Run 1 mile easy, 4 miles @ Tempo pace 1 mile easy
10	11/06	Long Run Distance: 12 miles Pace: PMP + 30 sec./mile	Max VO2 Run 10-20 minute warm-up 4x800m (90 sec. RI) 10 minute cool-down	Threshold Run 5 miles @ Tempo pace
11	11/13	Race Day Distance: 13.1 miles Fort Worth [Half] Marathon	Max VO2 Run 10-20 minute warm-up 5x(2 min fast / 2 min easy) 10 minute cool-down	Threshold Run 1 mile easy, 5 miles @ Tempo pace
12	11/20	Long Run Distance: 14 miles Pace: PMP + 30 sec/mile	Max VO2 Run 10-20 minute warm-up 4x800m (1:30 RI) 10 minute cool-down	Threshold Run 1 mile easy 4 miles @ Tempo pace 1 mile easy
13	11/27	Long Run Distance: 8 miles Pace: PMP + 30 sec/mile	Max VO2 Run 10-20 minute warm-up 5x1000m (400m RI) 10 minute cool-down	Threshold Run 2 mile easy 3 miles @ Tempo pace 1 mile easy
14	12/04	Race Day Distance: 13.1 White Rock [Half] Marathon	Max VO2 Run 10-20 minute warm-up 5x1000m (400m RI) 10 minute cool-down	Threshold Run 2 mile easy 3 miles @ Tempo pace 1 mile easy
15	12/11	Long Run Distance: 6 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
16	12/18	Long Run Distance: 8 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
17	12/25	Long Run Distance: 9 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
18	1/1	Long Run Distance: 10 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
19	1/8	Long Run Distance: 11 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
20	1/15	Long Run Distance: 12 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
21	1/15	Long Run Distance: 12 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
22	1/22	Long Run Distance: 10 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
23	1/29	Long Run Distance: 12 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
24	2/5	Long Run Distance: 13 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
25	2/12	Long Run Distance: 14 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
26	2/19	Long Run Distance: 12 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
27	2/26	Race Day Distance: 13.1 Cowtown [Half] Marathon	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
28	3/4	Long Run Distance: 16 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
29	3/11	Long Run Distance: 18 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
30	3/18	Long Run Distance: 10 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
31	3/25	Long Run Distance: 20 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
32	4/1	Long Run Distance: 13 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
33	4/8	Long Run Distance: 8 Pace:	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run
34	4/15	Race Day Distance: 26.2 Big D Texas Marathon	Max VO2 Run 10-20 minute warm-up 10 minute cool-down	Threshold Run

What is this for?

This is a Marathon and Half Marathon Training Program. It is a pace-based training program that emphasizes 3 intense, quality workouts a week. I like to think of it as "Marathon Training for Busy People."

Where does it come from?

This program is inspired by and derived from the Furman Institute's FIRST Marathon Training program. For detailed information, please refer to the book Run Less Run Faster by Bill Pierce, Scott Murr, and Ray Moss. While this program is certainly a variation of the FIRST program, I have taken certain liberties with the order of the workouts from week to week, as well as with the specific mileages. I have done so to create a training program specific to our running group's schedule, abilities, and goals.

What does it mean?

The Long Run is long and slow. Its purpose is general aerobic improvement. It should generally be ran 30-45 seconds slower than your PMP (Planned Marathon Pace).

The Max VO₂ Run focuses on increasing the amount of oxygen your body can use. This is typically associated with how fast you can run. These are the fastest and shortest workouts. They should be ran about 90 seconds faster than PMP.

The Tempo, or Lactate Threshold, run's purpose is to allow you to run faster for longer. These runs are typically ran about 30 seconds faster than PMP.