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Provo River Team Relay Marathon September 11th
Week 16 Training Schedual for a Fall Marathon P.R. 1/2 Aug.14th, then 1 month till St. Gearge Oct. 2th
We Start fun training April.
May 15th Bridal Viel Falls 10k Week 1 Sunday Rest Day/ Monday 0-3 Interval 6-10 2 x (3 x 800) @ 10K pace, 90 seconds recovery, 5 min. recovery between sets Tuesday Distance 4-6 Wednesday Tempo 4-6 Thursday Distance 7-8 Friday Distance 5-6 Saturday MLR12-14 Steady, easy paced Total (40-50) Weeks left 15
May 26th Week 2 Sunday Rest Day/ Monday 0-3 Interval 8-11 1 mile-2 mile-1 mile @ slightly slower than 10K effort Tuesday Dist. 5-8 Wednesday Tempo 6-8 1x15 min. @ marathon tempo Thursday Distance 4-6 Friday Distance 4-6 Saturday Long 14-16 Steady, easy paced Total (40-55) Weeks left 14
June 2nd
Week 3 Sunday Rest Day/ Monday 0-4 Interval 8-11 2 x (800-600-400-200), @ 5K-10K pace, 1 min recovery, 3-5 min. between sets Tuesday Distance 5-6 Wednesday Tempo 8-10 2 x 15 min. @ marathon tempo Thursday Distance 4-6 Friday Distance 5-8 Saturday Long 15-17 Total (45-60) Weeks left 13
June 9th
Week 4 Sunday Rest Day/ Monday 0-3 Interval 7-9 5 x (1000), @ 10K pace, 2 min. recovery Tuesday Distance 4-7 Wednesday MLR 9-10 Thursday Distance 6 Friday 3-7 easy Saturday
June 19 Provo RiverWoods 10 mile
Trailrun long run Total (40-55) Weeks left 12
June 16th
Week 5 Sunday Rest Day/ Monday 0-3 Tuesday Interval 8-10 3 x (2000) @ 10K pace, 3 min. recovery Distance 5-8 Wednesday Tempo 7-9 1 x 20 min. @ marathon tempo Thursday Distance 5-8 Friday Distance 4-6 Saturday Long 15-18 Run the middle 3 miles @ marathon tempo Total (45-60) Weeks left 11
Week 6 Sunday Rest Day/ Monday 0-3 Interval 7-10 3 x (800-600-600) @ 5K effort, 90 seconds recovery, 5 minutes between sets Tuesday Distance 5-8 Wednesday MLR 10-11 Thursday Distance 4-6 Friday Tempo 6-10 30-40 min. continuous run @ marathon tempo Saturday Long 12-14 Easy, shorter long run this week Total (45-60) Wks left 10
Week 7 Sunday Rest Day/ Monday 0-4 Interval 8-10 2 x (4 x 800) @ 10K pace, 90 sec recovery, 5 min. recovery between sets Tuesday Dist. 5-8 Wed. Tempo 6-9 2 x 15 min. @ marathon tempo Thursday Dist. 5-8 Friday Dist. 6-9
July 10th Saturday Run a race.=(?mi.)
- Total (45-60) Weeks left 9
Week 8 Sunday Rest Day/ Monday 0-3 Interval 7-10 3 (1600) @ 10K pace, 3 min. recovery Tuesday Distance 5-7 Wednesday MLR 11-12 Thursday Rest Day 0-3 Friday Distance 6-7 Saturday Long 18-20 Easy paced 45-60 Wks left 8
Week 9 Sunday Rest Day/ Monday 0-3 Interval 8-10 3 x (800-600-400-200), @ 5K-10k pace, 1 min. recovery, 3-5 min between sets Tuesday Distance 4-6 Wednesday Tempo 8-10 2 x 15 min. @ marathon tempo Thursday Distance 4-6 Friday Distance 3-7 Easy day Saturday Long 16-18 Run miles 9-12 @ marathon tempo Total (40-55) Weeks left 7
Week 10 Sunday Rest Day/ Monday 0-3 Interval 7-10 5 x (1000), @ 10K pace, 2 min. recovery Tuesday Distance 5-8 Wednesday MLR 10-11 Thursday Distance 4-6 Friday Distance 5-8 Saturday Long 18-21 Last 4 miles @ marathon tempo Total (50-65) Weeks left 6
Week 11
Sunday Rest Day/ Monday 0-3 Interval 8-11 1 mile-2 mile-1 mile @ slightly slower than 10K effort Tuesday Distance 4-6 Wednesday Tempo 8-10 1 x 20 min. & 1 x 10 min. @ marathon tempo Thursday Rest 0-3 Friday Distance 3-7 Easy day Saturday Race 13-16 Total (35-55) Weeks left 5
Week 12 Sunday Rest Day/ Monday 0-5 Interval 7-10 3-4 @x (1600) @ marathon tempo, 3 min. recovery Tuesday Dist 4-6 Wed MLR 10-12 Thursday Distance 6 Friday 0-4
Saturday Long August 14th Provo River Trail 1/2 Marathon Total (40-60) Weeks left 4
Week 13 Sunday Rest Day/ Monday 0-4 Interval 8-11 2 x (4 x 800) @ 10K pace, 90 seconds recovery, 5 min. recovery between sets Tuesday Distance 6-8 Wednesday Tempo 8-10 2@ x 15 min. @ marathon tempo Thursday Distance 4-6 Friday Distance 6-9 Saturday Long 17-20 Last 4 miles @ marathon tempo Total (50-65) Weeks left 3
Week 14 Sunday Rest Day/ Monday 0-3 Interval 8-11 3 x (2000) @ 10K pace, 3 min. recovery Tuesday Distance 3-5 Wednesday MLR 10-12 Thursday Distance 4-6 Friday Tempo 8-10 30-40 min. continuous run @ marathon tempo Saturday Long 14-16 Easy, steady paced Total (50-60) Weeks left 2
Week 15 Sunday Rest Day/ Monday 0-3 Interval 7-9 3 x (800-600-600) @ 5K effort, 90 seconds recovery, 4 minutes between sets Tuesday Distance 4-7 Wednesday Tempo 7-9 2 x 15 min. @ marathon tempo Thursday Distance 4-7 Friday Rest 0-3 Saturday MLR 10-13 Easy paced Total (30-50)
Week left 1
Sunday 16 Rest Day/ Monday 3-5 Tempo 6-8 1 x (5000) @ marathon tempo Tuesday Rest 3-6 Wednesday Tempo 6-8 3 x (1000) @ marathon tempo Thursday Rest 0-5 Friday Rest 0-5 Saturday 1 x 26.2 miles @ marathon pace Total 20-40 Race26.2
Utah Trails


Bonneville Shore Trail as I run up on the wasatch front. On a sunday overlooking the valley after the Olypic's, wow it is great. as soon as the mud is gone. You can run from the capital up city creek, better yet, from the
University Hospital
is a great trail that goes up above and to the north a canyon that goes up, then behind a hill that comes out at the homes above the capital way high, eventually down city creek..
Red Butte Garden run to the this is the place
, go a cross the street Hogal Zoo go south. Find (road signs that go up above the golf course (neighborhood) Then one of the best is from
If you are up by the U the fun trail is the
Jewish Rec center
To the trail behind Scriners hospital, you can run from there on 11th ave all the way to city creek then down memory grove below the capital, and if you wanted 2 blocks south to trax would take you back to the U. We may have an event there.
Gardner village 7800 so.(13.1 miles from gardener- village to Raging Waters). If you wanted to you could park your car at trax, or park your car ride your bike if you wish it is 13.1 miles from gardener- village then all the way up the trail on the Jordan river. I did it a year ago and road to 21st, then went under 21st canal trail at golf course, then they have bridge across the rail road tracks to the east that comes out on a trail at raging waters. You can from there go I to trax station 13th by Franklin field ride back to your car at 7800 so. or from Raging waters keep going North up to international Peace park about I think 7th south. Sat. http://www.runlocomotion.com/
Club www.runlocomotion
.com/Current_Schedule.htm Sat, Mar. 30 Avenues Run. Meet in Upper (Northeast Parking Lot) at the Capitol. This run will include two hill repeats. The total run will be 16 miles. Several Clubs meet at different places, each week, www.slctrackclub.org/ Monday Speed Work: 6:00pm Liberty Park, East side. Workouts move to East High School Track, beginning Feb. 11, 2002. Speed Work Training Plan Mar. 2 Tanner Park Meet in the parking lot at 2700 S. and 2700 E. * My Favorite is provo Canyon,
We (trailrun.com )
built a great trail up the south mountain side above the paved trail, to the north is a great trail so great they call it the Great western trail.
Provo River Trail Then one can run all the way to Utah lake w/o cars if they want. www.trailrun.com/directions.html Bountiful has Mueller park, get off 1st exit 2600 so. I think all the way up till you run into the canyon, you have to make one turn at I think it is catholic school to the right turn all the way up the canyon, Running on the road one can run from the LDS Bountiful temple all the way to N. SLC golf course Eaglewood.
If you want (when mud is gone you can park there (Top of North Salt Lake, or at the
Capital and run a trail
all the way to or from SLC Capital to North Salt Lake, Then when you advance you can go to American fork run up tibble fork it would come out at Wasatch state park and Back side of Alta. The very best trail is
Gaurdsman pass; from Gaurdsman pass (when snow is gone) down towards Brighton then it comes out at mill creek, If you want really well groomed trails P.C. Resort, Deer Valley, and many of the best trails in the state go around Park City Town, they have a great map, Now for a fun trail go up
Emigration canyon, park at the top, You will see a trail go North, it will go I believe all the way to east canyon, as you get a few miles you turn down the little canyon, it will come out at the house just below were you parked, fun easy trail. from little del Resevoir you go up to the Old Mornmon trail. at the top of big mountain you can go south on the Great Western trail, it will come out at Jeremy Ranch, or go down hill It will come out at east canyon road about 5-6 miles from East canyon. Well when you get thru these, You will find the back side of Timp Mountain and Up. I guess we will add more to the page, of were trail runs are the best. Seems more people are trying trails, Best for me is close in the evenings, so I go to Provo canyon. You could park at this is the place not far from Sugar house.
If you are from SLC Happy trails. From Curt see more on left side of www.trailrun.com

Try a run on the Provo River Trail all the way from Provo Canyon to Utah Lake State Park.

Soon there will be a trail all the way from Provo to Solder Hollow in Midway Site of the Olympic X-Ski Center.

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