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MTP Personal Worksheet:
Week by week program for marathoners
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By the time the program begins in June, most MTP events should be finalized and as the summer progresses,
the schedule of NYRR races will be filled out. But be sure to check the Flyers events section and the forums
for last minute changes. Please send in any suggestions you have or corrections you may find.
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This is your personal worksheet: part calandar and part running log. It's designed after the "Red Book", which is the booklet given out at the MTP kickoff (and which is linked to this page) and includes the mileage for all three levels given in the booklet. "level 1" (aka "red"), "level 2" (aka "white") and level 3 (aka "black"). The differences are slight: just 10 miles per week separates level 3 from level 1 for most weeks in the program. You may decide during the program to move up or down depending on your schedule and how you are doing.
The worksheet is laid out week by week (with the running week starting on Monday) and every week starting in June and going on till the NY City Marathon (plus a few recovery weeks) is shown.
Note: the worksheet is "locked" (which means certain cells are fixed) to prevent inadvertant changes. If you want to modify the worksheet, the password to unlock it is "flyers". Feel free to email using the link below if there are any questions or problems.
A sample week is shown below (it's for week #1). The red stuff it what you enter. This sample is not "live", but there's a live sample on your down-load for practice. A minute's playing around is all you'll need to get the idea.
Good luck with your training and have a great marathon in the Fall.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
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June 7
level 1: 0
level 2: 0 level 3: 0
you ran:
0
Notes:
Sore from the weekend
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June 8
level 1: 4
level 2: 5 level 3: 6
you ran:
6
Notes:
Park loop, hot and humid
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June 9
level 1: 3
level 2: 4 level 3: 5
you ran:
5
Notes:
Cut loop short due to rain
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June 10
level 1: 5
level 2: 6 level 3: 7
you ran:
0
Notes:
Tired, took a zero
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June 11
level 1: 0
level 2: 0 level 3: 0
you ran:
6
Notes:
Park loop, great weather
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June 12
level 1: 3
level 2: 4 level 3: 5
you ran:
0
Notes:
Rain, yuck! hope tomorrow is better
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June 13
level 1: 6
level 2: 7 level 3: 8
you ran:
10
Notes:
Central Park Run
Nice run. Over & back +2 miles
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Totals
total 1: 21
total 2: 26 total 3: 31
you ran:
27
Notes:
Little under for week, do better next week.
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Right-Click on the following link and select "Save Link As ..." to download your copy of the worksheet:
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Please note: this material is copyright 2008-2010 © New York Flyers and is available to members only.
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