Race Date:

20111 Shamrock Marathon Training Program 3/20/2011

29-Nov

30-Nov

10-Dec

11-Dec

12-Dec

13-Dec

14-Dec

15-Dec

16-Dec

17-Dec
18-Dec

19-Dec

20-Dec

21-Dec

22-Dec

23-Dec

24-Dec

25-Dec

26-Dec
1-Dec

2-Dec

3-Dec
4-Dec

5-Dec

6-Dec

7-Dec

8-Dec

9-Dec
M T W Th F S S M T W Th F S S M T W Th F S S M T W Th F S S
Scheduled 3 3 8 3 4 8 4 3 3 10 4 3 8
Actual 3.1 3.6 8.0 1.0
Pace 10.6 12.0 12.3 N/a
Weekly 14 15 20.1 15
Increase 7% 34% -25%
Week 5 Week 6 Week 7 Week 8
27-Dec

28-Dec

29-Dec

30-Dec

31-Dec

10-Jan

11-Jan

12-Jan

13-Jan

14-Jan
15-Jan

16-Jan

17-Jan

18-Jan

19-Jan

20-Jan

21-Jan

22-Jan

23-Jan
1-Jan

2-Jan

3-Jan

4-Jan

5-Jan

6-Jan

7-Jan

8-Jan

9-Jan
M T W Th F S S M T W Th F S S M T W Th F S S M T W Th F S S
Scheduled 4 4 12 4 3 10 3 4 14 4 3 12
Actual
Pace
Weekly 20 17 21 19
Increase 0% 13% 5% -10%
Week 9 Week 10 Week 11 Week 12

10-Feb

11-Feb
12-Feb

13-Feb

14-Feb

15-Feb

16-Feb

17-Feb

18-Feb

19-Feb

20-Feb
24-Jan

25-Jan

26-Jan

27-Jan

28-Jan
29-Jan

30-Jan

31-Jan

1-Feb

2-Feb

3-Feb

4-Feb

5-Feb

6-Feb

7-Feb

8-Feb

9-Feb
M T W Th F S S M T W Th F S S M T W Th F S S M T W Th F S S
Scheduled 3 4 16 4 3 14 3 4 18 4 3 16
Actual
Pace
Weekly 23 21 25 23
Increase 10% -9% 9% -8%
Week 13 Week 14 Week 15 Week 16

20-Mar
10-Mar

11-Mar
12-Mar

13-Mar

14-Mar

15-Mar

16-Mar

17-Mar

18-Mar

19-Mar
21-Feb

22-Feb

23-Feb

24-Feb

25-Feb
26-Feb

27-Feb

28-Feb

1-Mar

2-Mar

3-Mar

4-Mar

5-Mar

6-Mar

7-Mar

8-Mar

9-Mar

M T W Th F S S M T W Th F S S M T W Th F S S M T W Th F S S
Scheduled 3 4 21 4 3 18 3 4 10 5 4 26.2
Actual
Pace
Weekly 28 25 17 35.2
Increase 12% -11% -32% 26%

Performance Charts
30
Scheduled vs. Actual Distance
20

10

25-
22-
19-
Dec
19-Mar
Jan
Feb
24-
21-
18-
Dec
18-Mar
Jan
Feb
23-
20-
17-
Dec
17-Mar
Jan
Feb
22-
19-
16-
Dec
16-Mar
Jan
Feb
21-
18-
15-
Dec
15-Mar
Jan
Feb
20-
17-
14-
Dec
14-Mar
Jan
Feb
19-
16-
13-
Dec
13-Mar
Jan
Feb
18-
15-
12-
Dec
12-Mar
Jan
Feb
17-
14-
11-
Dec
11-Mar
Jan
Feb Schedul ed
16-
13-
10-
Dec
10-Mar
Jan
Feb
15-
12-
Dec
9-
9-M
Jan
Febar
14-
11-
Dec
8-
8-M
Jan
Febar
13-
10-
Dec
7-
7-M
Jan
Febar
12-9-
Dec
6-
J
6-M
an
Febar
11-8-
Dec
5-
J
5-M
an
Febar
10-7-
Dec
4-
J
4-M
an
Febar
9-6-
Dec
3-
J
3-M
an
Febar
8-5-
Dec
2-
J
2-M
an
Febar
7-4-
Dec
1-
J
1-M
an
Febar
6-3-
Dec
31-J
28-
J anan
Feb
5-2-
Dec
30-J
27-
J anan
Feb
4-1-
Dec
29-J
26-
J anan
Feb
3-
31-D
Dec
28-J
25-ec
an
Feb
2-
30-D
Dec
27-J
24-ec
an
Feb
1-
29-D
Dec
26-J
23-ec
an
Feb
30-N
28-D
25-J
22-
ovec
an
Feb
29-N
27-D
24-J
21-
ovec
an
Feb

Pace

25-Dec
22119
9-F
-Ja -Mar
n
eb
24-Dec
21118
8-F
-Ja -Mar
n
eb
23-Dec
20117
7-F
-Ja -Mar
n
eb
22-Dec
19116
6-F
-Ja -Mar
n
eb
21-Dec
18115
5-F
-Ja -Mar
n
eb
20-Dec
17114
4-F
-Ja -Mar
n
eb
19-Dec
16113
3-F
-Ja -Mar
n
eb
18-Dec
15112
2-F
-Ja -Mar
n
eb
17-Dec
14111
1-F
-Ja -Mar
n
eb Pace
16-Dec
13110
0-F
-Ja -Mar
n
eb
15-Dec
12 9-Ja
9-F
-Mar
eb
n
14-Dec
11 8-Ja
8-F
-Mar
eb
n
13-Dec
10 7-Ja
7-F
-Mar
eb
n
12-Dec
9-Ja
66-F
-Mar
n
eb
11-Dec
8-Ja
55-F
-Mar
n
eb
10-Dec
7-Ja
44-F
-Mar
n
eb
9-6-Ja
D3e
3-F
c
-Mar
n
eb
8-5-Ja
D2e
2-F
c
-Mar
n
eb
7-4-Ja
D1e
1-F
c
-Mar
n
eb
6-3-Ja
D
312
e8-F
-
c n
Janeb
5-2-Ja
D
302
e7-F
-
c n
Janeb
4-1-Ja
D
292
e6-F
-
c n
Janeb
331
-D28
-Dec
2
e5-F
-
c Janeb
230
-D27
-Dec
2
e4-F
-
c Janeb
129
-D26
-Dec
2
e3-F
-
c Janeb
3028
-N
25
-Dec
2ov
2-F
- Janeb
2927
-N
24
-Dec
2ov
1-F
- Janeb
 18-Dec
15112
2-F
-Ja -Mar
n
eb
17-Dec
14111
1-F
-Ja -Mar
n
eb Pace
16-Dec
13110
0-F
-Ja -Mar
n
eb
15-Dec
12 9-Ja
9-F
-Mar
eb
n
14-Dec
11 8-Ja
8-F
-Mar
eb
n
13-Dec
10 7-Ja
7-F
-Mar
eb
n
12-Dec
9-Ja
66-F
-Mar
n
eb
11-Dec
8-Ja
55-F
-Mar
n
eb
10-Dec
7-Ja
44-F
-Mar
n
eb
9-6-Ja
D3e
3-F
c
-Mar
n
eb
8-5-Ja
D2e
2-F
c
-Mar
n
eb
7-4-Ja
D1e
1-F
c
-Mar
n
eb
6-3-Ja
D
312
e8-F
-
c n
Janeb
5-2-Ja
D
302
e7-F
-
c n
Janeb
4-1-Ja
D
292
e6-F
-
c n
Janeb
331
-D28
-Dec
2
e5-F
-
c Janeb
230
-D27
-Dec
2
e4-F
-
c Janeb
129
-D26
-Dec
2
e3-F
-
c Janeb
3028
-N
25
-Dec
2ov
2-F
- Janeb
2927
-N
24
-Dec
2ov
1-F
- Janeb

Cumulative Distance
400
350
300
250
200
150
100
50
0
ov ec ec ec ec Ja
n n n n n b eb eb eb ar ar
-N D -D -D -D 3- - Ja - Ja - Ja - Ja Fe -F -F -F M -M
6- 10 17 24 31 7- 14 21 28 7-
29 13 20 27 14
Actual