2009 Cincinnati Flying Pig Marathon 17-Week Training Plan
Long Run (LR) • Goal Pace Runs (GPR) • Hill Climbs (HC) • Medium Recovery Run (MRR)
Short Recovery Run (SRR) • Van Aaken Pickups (VAP) • Yasso 800s (Y800)
Sun
 Mon
 Tue
 Wed
 Thu
 Fri
 Sat
Jan 4
60-90 (7m) LR		 Jan 5
rest		 Jan 6
20-30 SRR		 Jan 7
45-60 MRR		 Jan 8
 		 Jan 9
20-30 SRR		 Jan 10
 
Jan 11
65-100 min LR (8m)		 Jan 12
rest		 Jan 13
20-30 SRR		 Jan 14
45-60 MRR		 Jan 15
5m GPR		 Jan 16
 		 Jan 17
20-30 SRR
Jan 18
70-110 min LR (9m)		 Jan 19
rest		 Jan 20
20-30 SRR		 Jan 21
45-60 MRR
+ 2x HC		 Jan 22
 		 Jan 23
 		 Jan 24
20-30 SRR
Jan 25
75-120 min LR (10m)		 Jan 26
rest		 Jan 27
20-30 SRR		 Jan 28
45-60 MRR
+ 2x HC		 Jan 29
6m GPR		 Jan 30
 		 Jan 31
20-30 SRR
Feb 1
75-120 min LR (10m)		 Feb 2
rest		 Feb 3
20-30 SRR		 Feb 4
 		 Feb 5
45-60 MRR
+ 4x HC		 Feb 6
 		 Feb 7
20-30 SRR
Feb 8
90-145 min LR (12m)		 Feb 9
rest		 Feb 10
20-30 SRR		 Feb 11
45-60 MRR
+ 4x HC		 Feb 12
7m GPR		 Feb 13
 		 Feb 14
20-30 SRR
Feb 15
75-120 min LR (10m)		 Feb 16
rest		 Feb 17
20-30 SRR		 Feb 18
 		 Feb 19
45-60 MRR
+ 6x HC		 Feb 20
 		 Feb 21
20-30 SRR
Feb 22
105-170 min LR (14m)		 Feb 23
rest		 Feb 24
20-30 SRR		 Feb 25
45-60 MRR
+ 6x HC		 Feb 26
8m GPR		 Feb 27
45-60 MRR		 Feb 28
20-30 SRR
Mar 1
75-120 min LR (10m)		 Mar 2
rest		 Mar 3
20-30 SRR		 Mar 4
 		 Mar 5
4x Y800		 Mar 6
 		 Mar 7
20-30 SRR
Mar 8
120-195 min LR (16m)		 Mar 9
rest		 Mar 10
20-30 SRR		 Mar 11
5x Y800		 Mar 12
45-60 MRR		 Mar 13
9m GPR		 Mar 14
20-30 SRR
Mar 15
75-120 min LR (10m)		 Mar 16
rest		 Mar 17
20-30 SRR		 Mar 18
 		 Mar 19
6x Y800		 Mar 20
 		 Mar 21
20-30 SRR
Mar 22
150-210 min LR (18m)		 Mar 23
rest		 Mar 24
20-30 SRR		 Mar 25
7x Y800		 Mar 26
45-60 MRR		 Mar 27
 		 Mar 28
20-30 SRR
+ 2 VAP
Mar 29
Heart Mini-Mararthon
15K GPR		 Mar 30
rest		 Mar 31
20-30 SRR		 Apr 1
 		 Apr 2
8x Y800		 Apr 3
45-60 MRR		 Apr 4
20-30 SRR
+ 2 VAP
Apr 5
165-240 min LR (20m)		 Apr 6
rest		 Apr 7
20-30 SRR		 Apr 8
9x Y800		 Apr 9
 		 Apr 10
45-60 MRR		 Apr 11
20-30 SRR
+ 2 VAP
Taper Period
Apr 12
75-120 min LR (10m)		 Apr 13
rest		 Apr 14
20-30 SRR
+ 3 VAP		 Apr 15
10x Y800		 Apr 16
 		 Apr 17
45-60 MRR		 Apr 18
20-30 SRR
Apr 19
1/2 Marathon
(13.1m) GPR		 Apr 20
rest		 Apr 21
20-30 SRR		 Apr 22
45-60 MRR
+ 2 VAP		 Apr 23
 		 Apr 24
45-60 MRR		 Apr 25
 
Apr 26
45-60 MRR
+ 3 VAP		 Apr 27
rest		 Apr 28
20-30 SRR		 Apr 29
20-30 SRR
+ 2 VAP		 Apr 30
 		 May 1
20-30 SRR		 May 2
 
May 3
Flying Pig Marathon		 May 4
rest		 May 5
walk		 May 6
walk		 May 7
walk		 May 8
walk		 May 9
walk
Recovery Period
May 10
20-30 SRR		 May 11
rest		 May 12
20-30 SRR		 May 13
 		 May 14
20-30 SRR		 May 15
 		 May 16
20-30 SRR
May 17
20-30 SRR		 May 18
rest		 May 19
20-30 SRR		 May 20
 		 May 21
20-30 SRR		 May 22
 		 May 23
20-30 SRR
May 24
45-60 MRR		 May 25
rest		 May 26
20-30 SRR		 May 27
 		 May 28
45-60 MRR		 May 39
 		 May 30
20-30 SRR