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Every race, no matter the distance, has its own high points and low points, victory days and injuries.

Each week I will be posting the workouts I personally do in order to achieve my goals for my current marathon.​​​

This series I will following a 17 week NikePlus training program to train for the Washington Tunnel Marathon in September.

Do to previous injuries, I am cutting down on the milage and slowing down on my training pace initially to ensure my body can reacclimatize to the vigorous running schedules that come with marathon training.


Don't forget to check out the Running Recapssection where I reflect on how each week of training went.  
I will be discussing the aspects of my training that went well, and the aspects that may have required a little more motivation.  

**Nike Training Club Workout**

Disclaimer:
The above weights and speeds are suggestions; increase or decrease weight/speed to the level you are comfortable with.  More important than the weight you are using or the pace you are running at, is being able to complete the amount of repetitions and maintain proper form and safety during the exercises.  Weight should be comfortable but challenging during your first round, and will increase in difficulty as your muscles work and fatigue.  Speed should also be based on your own level of running.  Pushing your limits is key to improving yourself, but knowing your limitations and avoiding over stressing your muscles is of equal importance.

Monday :  

  • 15 minutes Bench Mark Run 
    • ​​7:00 min warm up, 3:00 min run as hard as you can

Tuesday:

  • Recovery - 5.5 miles
    • 7.5 miles at 8'46'' Avg. pace

Wednesday

  • Cross Training 
    • **Check out the screen shots from my Nike Training Club shown below**

Thursday

  • Speed Work - 11 x 200m with 200m recovery
    • 5:07 avg pace

Friday

  • Fri-YAY....Rest Day!

Saturday 

  • Long Run
    • 15 miles at a 8:59 avg pace
      • ​​Today is about taking it easy and getting comfortable with the increasing milage.

Sunday

  • Rest Day

weekly workouts

The Color Run
A food and fitness lifestyle

*** One of the nice features about the NikePlus training schedule for my marathon, is that it allows you to modify the week's workout based on what you can do. Even though I am 'modifying', I am planning ahead so I still get each workout in, and keep the milage the same, this way though the training just fits better into my crazy lifestyle without sacrificing the quality of the runs.  Life can change without notice, so it is nice to have a flexible workout plan.

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