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pfitz_18_85.yaml
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id: pfitz_18_85
name: 'Pfitzinger/Douglas: 70 to 85 Miles per Week, 18-week schedule'
description: '"70 to 85 Miles per Week, 18-week schedule" from "Advanced Marathoning"
by Pete Pfitzinger and Scott Douglas'
units: mi
source: https://www.amazon.com/gp/product/149256866X/
type: Marathon
schedule:
- workouts:
- title: Recovery {5}
distance: 5.0
- title: Lactate threshold {9} w {4} @ 15K to half marathon pace
distance: 9.0
- title: Medium-long run {12}
distance: 12.0
- title: Recovery {6}
distance: 6.0
- title: General aerobic {10}
distance: 10.0
- title: Recovery {6}
distance: 6.0
- title: Long run {17}
distance: 17.0
- workouts:
- title: Recovery {6}
distance: 6.0
- title: General aerobic + speed {8} w/ 10x100m strides
distance: 8.0
- title: Medium-long run {13}
distance: 13.0
- title: Recovery {6}
distance: 6.0
- title: Medium-long run {11}
distance: 11.0
- title: Recovery {6}
distance: 6.0
- title: Marathon pace run {17} w/ {8} @ marathon race pace
distance: 17.0
- workouts:
- title: Recovery {6}
distance: 6.0
- title: Lactate threshold {10} w {5} @ 15K to half marathon race pace
distance: 10.0
- title: Medium-long run {14}
distance: 14.0
- title: Recovery {6}
distance: 6.0
- title: Medium-long run {12}
distance: 12.0
- title: Recovery {6}
distance: 6.0
- title: Medium-long run {16}
distance: 16.0
- workouts:
- title: Recovery {6}
distance: 6.0
- title: General aerobic + speed {10} w/ 10 X 100 m strides
distance: 10.0
- title: Medium-long run {14}
distance: 14.0
- title: Recovery {6}
distance: 6.0
- title: Medium-long run {12}
distance: 12.0
- title: Recovery {6}
distance: 6.0
- title: Long run {20}
distance: 20.0
- workouts:
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: Lactate threshold {10} w {4} @ 15K to half marathon race pace
distance: 10.0
- title: Medium-long run {15}
distance: 15.0
- title: Recovery {6}
distance: 6.0
- title: Medium-long run {13}
distance: 13.0
- title: Recovery {6}
distance: 6.0
- title: Marathon pace run {18} w {10} @ marathon race pace
distance: 18.0
- workouts:
- title: Recovery {7}
distance: 7.0
- title: General aerobic + speed {10} w/ 10 x 100m strides
distance: 10.0
- title: Medium-long run {13}
distance: 13.0
- title: Recovery {6}
distance: 6.0
- title: General aerobic {10}
distance: 10.0
- title: Recovery {6}
distance: 6.0
- title: Long run {16}
distance: 16.0
- workouts:
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: Lactate threshold {11} w {5} @ 15K to half marathon race pace
distance: 11.0
- title: Medium-long run {15}
distance: 15.0
- title: Recovery {7}
distance: 7.0
- title: Medium-long run {13}
distance: 13.0
- title: General aerobic + speed {8} w/10 x 100m strides
distance: 8.0
- title: Long run {20}
distance: 20.0
- workouts:
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: General aerobic {9}
distance: 9.0
- title: Medium-long run {15}
distance: 15.0
- title: Recovery {7}
distance: 7.0
- title: Lactate threshold {12} w/ {6} @ 15K to half marathon race pace
distance: 12.0
- title: Recovery {7}
distance: 7.0
- title: Long run {22}
distance: 22.0
- workouts:
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: General aerobic {9}
distance: 9.0
- title: Medium-long run {15}
distance: 15.0
- title: Recovery {8}
distance: 8.0
- title: Medium-long run {13}
distance: 13.0
- title: Recovery + speed {7} w/ 6 x 100 m strides
distance: 7.0
- title: Marathon-pace run {18} w/ {12} @ marathon race pace
distance: 18.0
- workouts:
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: General aerobic {9}
distance: 9.0
- title: VO₂max {9} w/ 6 x 800 m @ 5K race pace; jog 50 to 90% interval time between
distance: 9.0
- title: Recovery {7}
distance: 7.0
- title: Medium-long run {11} a.m. Recovery {4} p.m.
distance: 15.0
- title: General aerobic + speed {8} w/10 x 100m strides
distance: 8.0
- title: Long run {16}
distance: 16.0
- workouts:
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: General aerobic {8}
distance: 8.0
- title: Medium-long run {15}
distance: 15.0
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: Lactate threshold {12} w/ {7} @ 15K to half marathon race pace
distance: 12.0
- title: General aerobic {8}
distance: 8.0
- title: Long run {24}
distance: 24.0
- workouts:
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: VO₂max {9} w/ 5 x 600 m @ 5K race pace; jog 50 to 90% interval time between
distance: 9.0
- title: Medium-long run {15}
distance: 15.0
- title: Recovery + speed {7} w/6 x 100 m strides
distance: 7.0
- title: Recovery {6}
distance: 6.0
- title: 8K-15K tune-up race (total 9-13 mi/14-21 km)
distance: 9.0
- title: Long run {18}
distance: 18.0
- workouts:
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: VO₂max {12} w/ 6 x 1,000 m @ 5K race pace; jog 50 to 90% interval time between
distance: 12.0
- title: Medium-long run {15}
distance: 15.0
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: Medium-long run {12}
distance: 12.0
- title: Recovery {7}
distance: 7.0
- title: Marathon-pace run {20} w/ {14} @ marathon race pace
distance: 20.0
- workouts:
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: VO₂max {9} w/ 5 x 600 m @ 5K race pace; jog 50 to 90% interval time between
distance: 9.0
- title: Medium-long run {14}
distance: 14.0
- title: Recovery + speed {7} w/ 6 x 100 m strides
distance: 7.0
- title: Recovery {6}
distance: 6.0
- title: 8K-15K tune-up race (total 9-13 mi/14-21 km)
distance: 9.0
- title: Long run {18}
distance: 18.0
- workouts:
- title: Recovery {6} a.m. {4} p.m.
distance: 10.0
- title: General aerobic {8}
distance: 8.0
- title: VO₂max {12} w/ 6 x 1,200 m @ 5K race pace; jog 50 to 90% interval time between
distance: 12.0
- title: Medium-long run {15} a.m. Recovery {4} p.m.
distance: 19.0
- title: General aerobic + speed {8} w/ 8 x 100 m strides
distance: 8.0
- title: Recovery {6}
distance: 6.0
- title: Long run {22}
distance: 22.0
- workouts:
- title: Recovery {6}
distance: 6.0
- title: VO₂max {9} w/ 5 x 600 m @ 5K race pace; jog 50 to 90% interval time between
distance: 9.0
- title: Medium-long run {14}
distance: 14.0
- title: Recovery + speed {7} w/ 6 x 100 m strides
distance: 7.0
- title: Recovery {6}
distance: 6.0
- title: 8K-10K tune-up race (total 9-11 mi/14-18 km)
distance: 9.0
- title: Long run {17}
distance: 17.0
- workouts:
- title: Recovery {6}
distance: 6.0
- title: General aerobic + speed {8} w/ 8 x 100 m strides
distance: 8.0
- title: Recovery {6}
distance: 6.0
- title: VO₂max {9} w/ 3 x 1,600 m @ 5K race pace; jog 50 to 90% interval time between
distance: 9.0
- title: Recovery {5}
distance: 5.0
- title: General aerobic + speed {7} w/ 8 x 100 m strides
distance: 7.0
- title: Medium-long run {13}
distance: 13.0
- workouts:
- title: Recovery {6}
distance: 6.0
- title: General aerobic {7}
distance: 7.0
- title: Dress rehearsal {8} w/ {2} @ marathon race pace
distance: 8.0
- title: Recovery {6}
distance: 6.0
- title: Recovery + speed {5} w/ 6 x 100 m strides
distance: 5.0
- title: Recovery {4}
distance: 4.0
- title: Plan Ends
distance: 26.2