Mon Tue Wed Thu Fri Sat Sun Week 1 17-Jun 18-Jun 19-Jun 20-Jun 21-Jun 22-Jun 23-Jun Total
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- Gyles Martin
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1 Marathon and Half Marathon Training Plan Blue boxes indicate beer runs. All runs will be at 6:30. Varying distances, 3 miles average. Green boxes indicate supported public training runs. All runs will begin from the downtown YMCA unless otherwise noted. Yellow boxes indicate race week events. Mon Tue Wed Thu Fri Sat Sun Week 1 17-Jun 18-Jun 19-Jun 20-Jun 21-Jun 22-Jun 23-Jun Total Full Beginner Rest 5 miles 3 miles Rest 8 miles Cross 19 Full Intermediate 3 miles Derby Station 3 miles Rest 5 miles 10 miles Cross 24 Week 2 24-Jun 25-Jun 26-Jun 27-Jun 28-Jun 29-Jun 30-Jun Total Full Beginner Rest 3 miles 5 miles 3 miles Rest 8 miles Cross 19 Full Intermediate 3 miles 5 miles 3 miles Rest 5 miles 12 miles Cross 28 Half x x x x x x x 0 Week 3 1-Jul 2-Jul 3-Jul 4-Jul 5-Jul 6-Jul 7-Jul Total Full Beginner Rest 5 miles 3 miles Rest Cross 18 7 or 10 miles Full Intermediate 3 miles Downtown BWW 3 miles Rest 6 miles Cross 25
2 Week 4 9-Jul 9-Jul 10-Jul 11-Jul 12-Jul 13-Jul 14-Jul Total Full Beginner Rest 3 miles 6 miles 3 miles Rest 11 miles Cross 23 Full Intermediate 3 miles 6 miles 3 miles Rest 6 miles 13 miles Cross 31 Half x x x x x x x 0 Week 5 15-Jul 16-Jul 17-Jul 18-Jul 19-Jul 20-Jul 21-Jul Total Full Beginner Rest 6 miles 3 miles Rest 12 miles Cross 24 Full Intermediate 3 miles Big E's of Midland 3 miles Rest 7 miles 14 miles Cross 30 Week 6 22-Jul 23-Jul 24-Jul 25-Jul 26-Jul 27-Jul 28-Jul Total Full Beginner Rest 6 miles 3 miles Rest 10 miles Cross 22 Full Intermediate 3 miles Kalamazoo Beer Exchange 3 miles Rest 7 miles 12 miles Cross 28 Week 7 29-Jul 30-Jul 31-Jul 1-Aug 2-Aug 3-Aug 4-Aug Total Full Beginner Rest 4 miles 7 miles 4 miles Rest Cross 23 Full Intermediate 4 miles 8 miles 4 miles Rest 8 miles up to 8 or 14 miles Cross 38 Half Rest 3 miles 3 miles 3 miles Rest Cross 13
3 Week 8 5-Aug 6-Aug 7-Aug 8-Aug 9-Aug 10-Aug 11-Aug Total Full Beginner Rest 7 miles 4 miles Rest 15 miles Cross 29 Full Intermediate 4 miles Ucello's of Standale 4 miles Rest 8 miles 17 miles Cross 36 Half Rest 3 miles 3 miles Rest 5 miles Cross 14 Week 9 12-Aug 13-Aug 14-Aug 15-Aug 16-Aug 17-Aug 18-Aug Total Full Beginner Rest 7 miles 4 miles Rest 12 miles Cross 26 Full Intermediate 4 miles Shimmers of Traverse City 4 miles Rest Rest 14 miles Cross 28 Half Rest 4 miles 3 miles Rest 6 miles Cross 16 Week Aug 20-Aug 21-Aug 22-Aug 23-Aug 24-Aug 25-Aug Total Full Beginner Rest 8 miles 4 miles Rest 13 miles Cross 28 Full Intermediate 4 miles The Curragh, Holland 4 miles Rest 9 miles 13 miles Cross 33 Half Rest 4 miles 3 miles Rest 6 miles Cross 17 Week Aug 27-Aug 28-Aug 29-Aug 30-Aug 31-Aug 1-Sep Total Full Beginner Rest 5 miles 8 miles 5 miles Rest 18 miles Cross 36 Full Intermediate 5 miles 10 miles 5 miles Rest 8 miles 20 miles Cross 48 Half Rest 3 miles 4 miles 3 miles Rest 8 miles Cross 18
4 Week 12 2-Sep 3-Sep 4-Sep 5-Sep 6-Sep 7-Sep 8-Sep Total Full Beginner Rest 8 miles 5 miles Rest Cross 28 Vitale's of Comstock 12 or 14 (maybe more) Full Intermediate 5 miles 5 miles Rest 6 miles Cross 33 Park miles Half Rest 5 miles 3 miles Rest Cross 23 Week 13 9-Sep 10-Sep 11-Sep 12-Sep 13-Sep 14-Sep 15-Sep Total Full Beginner Rest 5 miles 5 miles 5 miles Rest 19 miles Cross 34 Full Intermediate 5 miles 10 miles 5 miles Rest 10 miles 20 miles Cross 50 Half Rest 3 miles 5 miles 3 miles Rest 9 miles Cross 20 Week Sep 17-Sep 18-Sep 19-Sep 20-Sep 21-Sep 22-Sep Total Full Beginner Rest 5 miles 8 miles 5 miles Rest 12 miles Cross 30 Full Intermediate 5 miles 6 miles 5 miles Rest 6 miles 12 miles Cross 34 Half Rest 3 miles 5 miles 3 miles Rest 10 miles Cross 21 Week Sep 24-Sep 25-Sep 26-Sep 27-Sep 28-Sep 29-Sep Total Full Beginner Rest 5 miles 5 miles 5 miles Rest Cross 35 Gazelle 10 and 20 mile Full Intermediate 5 miles 10 miles 5 miles Rest 10 miles training run from John Cross 40 Ball Zoo. Half Rest 3 miles 5 miles 3 miles Rest Cross 21
5 Week Sep 1-Oct 2-Oct 3-Oct 4-Oct 5-Oct 6-Oct Total Full Beginner Rest 4 miles 5 miles Rest 12 miles Cross 24 Full Intermediate 5 miles Peppino's Downtown 5 miles Rest 4 miles 12 miles Cross 29 Half Rest 5 miles 3 miles Rest 12 miles Cross 23 Week 17 7-Oct 8-Oct 9-Oct 10-Oct 11-Oct 12-Oct 13-Oct Total Full Beginner Rest 4 miles 3 miles 4 miles Rest 8 miles Cross 19 Full Intermediate 4 miles 6 miles 4 miles Rest 4 miles 8 miles Cross 26 Half Rest 3 miles 5 miles 3 miles Rest 11 miles Cross 22 Week Oct 15-Oct 16-Oct 17-Oct 18-Oct 19-Oct RACE DAY Oct 20 Total Full Beginner Rest 3 miles 2 miles Rest Rest 33.2 Full Intermediate Rest 3 miles 4 miles Rest Rest 2 miles - EXPO RACE DAY! 35.2 Half Rest 3 miles 2 miles 2 miles Rest 22.2
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