Brooklyn TNT April 2011

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

4 5 6 7 8 9 10
Group Traininng Session Group Traininng Session Group Traininng Session
Cross Train 30-45 2:00 hours to
Beg REST Beg Beg Beg 4 miles EZ Beg REST Beg Beg 5 Miles
minutes 3:00hours
4-5 miles total - first mile at EZ
Week 19

4-5 Miles EZ or X- Pace - middle miles at 2:00 hours to

Int REST Int Int Int Marathon Pace, last mile at EZ Int REST Int Int 5 Miles
Train 40 Minutes 3:00hours
PACING Pace
4-5 Miles EZ or X- 6 Miles (2@EZPace, 4 at 2:00 hours to
Adv REST Adv Adv Adv Adv REST Adv Adv 5 Miles
Train 40 Minutes MarathonPace) 3:00hours
Cross Train 30-45
HALF REST HALF HALF HALF 40 Minutes Easy Run HALF REST HALF 10-12 miles HALF 30-40 MINUTES EZ
minutes

11 12 13 14 15 16 17
Group Traininng Session Group Traininng Session
Cross Train 30-45 2:00 hours to
Beg REST Beg Beg Beg 4 miles EZ Beg REST Beg Beg 5 Miles
minutes 3:00hours
Week 20

4-5 miles total - first mile at EZ

4-5 Miles EZ or X- Pace - middle miles at 2:00 hours to
Int REST Int Int Int Marathon Pace, last mile at EZ Int REST Int Int 5 Miles
Train 40 Minutes 3:00hours
SLOPE SCRAMBLE Pace
6 Miles (2@EZPace, 4 at 2:00 hours to
Adv REST Adv Adv 5 Miles Easy Pace Adv Adv REST Adv Adv 5 Miles
MarathonPace) 3:00hours
Cross Train 30-45 8-12 MILES (ASK
HALF REST HALF HALF HALF 40 Minutes Easy Run HALF REST HALF HALF 30-40 MINUTES EZ
minutes BEFORE U RUN)

18 19 20 21 22 23 24
Group Traininng Session Vancouver Send Off NJ Send Off Group Traininng Session
Beg REST Beg Beg Beg 40 minutes of Easy Pace Run Beg REST Beg Beg
Week 21

REST or Cross Train

6-8 miles 4 Miles EZ
Int REST Int Int 30-45 Minutes Int 40 Minutes Easy Run Int REST Int Int
SPEED PLAY
Adv REST Adv Adv Adv 5-6 miles easy Adv REST Adv Adv
Cross Train 30-45
HALF REST HALF HALF HALF 40 Minutes Easy Run HALF REST HALF 6 Miles HALF 30-40 MINUTES EZ
minutes

25 26 27 28 29 30 1
Group Traininng Session Group Traininng Session
Week 22

Beg REST Beg Beg Beg Beg Beg Beg

GTS- 30 MINUTES
Int REST Int Int Int Int Int Rest or 20 Minutes Int
EASY AND 30 MINUTES EZ REST OR 30 MINUTES EZ REST RACE DAY
EZ
STRETCH
Adv REST Adv Adv Adv Adv Adv Adv
HALF REST HALF HALF HALF HALF HALF HALF
Coach Jim tntjim@gmail.com

Coach Contact
We only have one long run left - after that it's all about the taper. This month, it's important to eat right, get plenty of sleep and drink plenty of water. Did I Coach Jaz pace4success@gmail.com
mention sleep was important? If you're thinking of getting a massage, I'd schedule an appointment or two now - my favorite massage therapist, Leslie
DeNunzio is going to be very busy this month (www.lesliemassage.com). Coach Amy aksitar@gmail.com

Coach Christy christywensley@gmail.com