Training
2022 Liberty Mile Training Plan
| Week | Dates | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|---|
| 1 | May 30 - June 5 | 3x Easy/Hard 8/2 | Easy 25 min | 1 Mile TT | Easy 30 min | Rest/XC | Easy 25 min | Easy 30 min |
| 2 | June 6 - June 12 | 3x Easy/Hard 7/3 | Easy 30 min | 2x Easy/Hard .75m/.25m | Easy 35 min | Rest/XC | Easy 30 min | Easy 35 min |
| 3 | June 13 - June 20 | 3x Easy/Hard 6/4 | Easy 35 min | 3x Easy/Hard .5m/.25m | Easy 40 min | Rest/XC | Easy 35 min | Easy 40 min |
| 4 | June 21 - June 27 | 3x Easy/Hard 5/5 | Easy 40 min | 4x Easy/Hard .25m/.25m | Easy 45 min | Rest/XC | Easy 40 min | Easy 45 min |
| 5 | June 28 - July 3 | 3x Easy/Hard 4/6 | Easy 45 min | 3x Easy/Hard .25m/.5m | Easy 50 min | Rest/XC | Easy 45 min | Easy 50 min |
| 6 | July 4 - July 10 | 3x Easy/Hard 3/7 | Easy 50 min | 2x Easy/Hard .25m/.75m | Easy 55 min | Rest/XC | Easy 50 min | Easy 55 min |
| 7 | July 11 - July 17 | 3x Easy/Hard 2/8 | Easy 55 min | 1 Mile TT | Easy 60 min | Rest/XC | Easy 55 min | Easy 60 min |
| 8 | July 18 - July 22 | Easy/Hard 10/5, 8/4, 6/3, 4/2, 2/1 | Easy 60 min | Easy/Hard .75m/.5m/.5m/.25m/.25m | Easy 60 min | Race Day |
2022 Pittsburgh Marathon Training Plan
| Week | Dates | Mon | Tues | Wed | Thur | Fri | Sat | Sun | Total Miles |
|---|---|---|---|---|---|---|---|---|---|
| 1 | November 29 - December 5 | Easy 5k | 5m | walk | 5m | walk | 6.2m | 6.2m | 25.5m |
| 2 | December 6 - December 12 | Easy 5k | 5m | walk | 5m | walk | 5m | 7m | 25.1m |
| 3 | December 13 - December 19 | Easy 5k | 5m | walk | 5m | walk | 5m | 8m | 26.1m |
| 4 | December 20 - December 26 | Easy 5k | 3m | walk | 3m | walk | 3m | 10m | 22.1m |
| 5 | December 27 - January 2 | Easy 5k | 3m | walk | 3m | walk | 3m | 12m | 24.1m |
| 6 | January 3 - January 9 | Easy 5k | 3m | walk | 4m | walk | 4m | 10m | 24.1m |
| 7 | January 10 - January 16 | Easy 5k | 3m | walk | 3m | walk | 3m | 13.1m | 25.2m |
| 8 | January 17 - January 23 | Easy 5k | 4m | walk | 4m | walk | 5m | 10m | 26.1m |
| 9 | January 24 - January 30 | Easy 5k | 3m | walk | 3m | walk | 3m | 14m | 26.1m |
| 10 | January 31 - February 6 | Easy 5k | 4m | walk | 4m | walk | 5m | 10m | 26.1m |
| 11 | February 7 - February 13 | Easy 5k | 3m | walk | 3m | walk | 3m | 15m | 27.1m |
| 12 | February 14 - February 20 | Easy 5k | 4m | walk | 5m | walk | 6m | 13.1m | 31.2m |
| 13 | February 21 - February 27 | Easy 5k | 4m | walk | 5m | walk | 4m | 15m | 31.1m |
| 14 | February 28 - March 6 | Easy 5k | 4m | walk | 5m | walk | 4m | 16m | 32.1m |
| 15 | March 7 - March 13 | Easy 5k | 4m | walk | 5m | walk | 4m | 17m | 33.1m |
| 16 | March 14 - March 20 | Easy 5k | 4m | walk | 5m | walk | 4m | 18m | 34.1m |
| 17 | March 21 - March 27 | Easy 5k | 4m | walk | 5m | walk | 4m | 19m | 35.1m |
| 18 | March 28 - April 3 | Easy 5k | 4m | walk | 5m | walk | 4m | 20m | 36.1m |
| 19 | April 4 - April 9 | Easy 5k | 4m | walk | 5m | walk | 3m | 22m | 37.1m |
| 20 | April 10 - April 17 | Easy 5k | 4m | walk | 4m | walk | 5m | 13.1m | 30.2m |
| 21 | April 18 - April 24 | Easy 5k | 3m | walk | 3m | walk | 3m | 10m | 22.2m |
| 22 | April 25 - May 1 | Easy 5k | 2m | walk | 2m | walk | Easy 5k | Race Day | 33.2m |