Greetings all,

Below is my plan, starting 1 May until the ATM on 5 Oct.  A buddy and I have already signed up and have been running together for over a year now.  We train about 3 days a week, this includes moderate strength training and core training with 3 running sessions.  We have participated in a few runs together, mostly 5k's but did a 10k recently in about an hour.  Typically we run 2 miles in 15 minutes, 5k in 30 minutes.  Todays training run we did 6 miles in an hour, pretty easy for us. 

My primary concern with this plan is the taper down period.  I put in an EZ week every month (5 months training for the race), and have 3 weeks to taper down.  Is this about right and do you have any other suggestions?  Thanks in advance.

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I intend to gradually increase my milage from 10 miles a week (current) to peak at about 20.  Generally I want to follow this plan:

About 3 days a week (RuN).  Gradually increase 10% (intensity and/or duration) per week.

Each week: Do mild strength training (ST) and core training (CT) sessions.

Milage and general Running Plan:

Month of May:

Week 1 RN- Long (3/2 split for 5 miles), FGGM 5k ez (assessment); 2x short runs (2 miles each)

Week 2 RN- Long (4/1 split for 5 miles), 1x short, 5k race (18 May- Wheaton, MD Regional Park)

Week 3 RN- Long (4/1 split for 6 miles), 1x short (Russett Loop (RL) assessment), 1x med. random RN

Week 4 RN- Long (5/1 split for 7 miles), 1x short, 1x trail run (~3m)

Month of June:

Week 1 RN- (recovery) 3x short/ez, self pace and distance

Week 2 RN- Long (5/1 split for 7 miles), 1x short, 1 med (~3m)

Week 3 RN- Long (5/1 split for 8 miles), 1x short, 1 med (~3m)

Week 4 RN- Long (5/1 split for 9 miles), RL (assessment), 1 med (~4m)

Month of July:

Week 1 RN- (recovery) 3x short/ez, self pace and distance

Week 2 RN- Long (10/1 split for 9 miles), 1x short, 5k (assessment)

Week 3 RN- Long (10/1 split for 10 miles), 1x short, 1 med (~5m)

Week 4 RN- Long (10/1 split for 11 miles), 1x short, 1 med (~5m)

Month of Aug:

Week 1 RN- (recovery) 3x short/ez, self pace and distance

Week 2 RN- Long (20/1 split for 10 miles), 1x short, 1 med (~4m)

Week 3 RN- Long (20/1 split for 11 miles), RL (assessment), 1 med (~5m)

Week 4 RN- Long (20/1 split for 12 miles), 1x short, 1 med (~6m)

Month of Sep:

Week 1 RN- (recovery) 3x short/ez, self pace and distance

Week 2 RN- Long (20/1 split for 10 miles), 1x short, 1 med (~5m)

Week 3 RN- Long (20/1 split for 8 miles), 1x short, 1 med (~4m)

Week 4 RN- Long (20/1 split for 6 miles), 1x short, 5k (assessment)

Month of Oct:

Week 1 RN- ATM Race!

Off this week.  Make a new goal/plan the following week.

This is just a proposed training schedule, we can adjust as necessary.  Want to have a gradual build up with plenty of rest between individual workouts and monthly sessions.  Includes a taper down just before the race and good recovery.

Thoughts?