Here is the training schedule that I have been promising:
| Day | Date | Training Week | Type | Workout | Distance |
| Wed | 02/01 | Week9 | Speed | (8×400) | 4 |
| Thu | 02/02 | Week9 | Tempo | 5 | 5 |
| Fri | 02/03 | Week9 | Cross | Swim (800) | 0 |
| Sat | 02/04 | Week9 | Long | 14 | 14 |
| Sun | 02/05 | Week9 | Rest | off | 0 |
| Mon | 02/06 | Week10 | Easy | 4.5 | 4.5 |
| Tue | 02/07 | Week10 | Cross | swim (1600) | 0 |
| Wed | 02/08 | Week10 | Speed | (1200,800,400,200) | 2.125 |
| Thu | 02/09 | Week10 | Tempo | 5 | 5 |
| Fri | 02/10 | Week10 | Cross | Swim (800) | 0 |
| Sat | 02/11 | Week10 | Long | 16 | 16 |
| Sun | 02/12 | Week10 | Rest | off | 0 |
| Mon | 02/13 | Week11 | Easy | 4.5 | 4.5 |
| Tue | 02/14 | Week11 | Cross | swim (1200) | 0 |
| Wed | 02/15 | Week11 | Speed | 2x(6×400) | 4.25 |
| Thu | 02/16 | Week11 | Tempo | 5 | 5 |
| Fri | 02/17 | Week11 | Cross | Swim (800) | 0 |
| Sat | 02/18 | Week11 | Strawplains 1/2 Marathon + 5 | 18 | 18 |
| Sun | 02/19 | Week11 | Rest | off | 0 |
| Mon | 02/20 | Week12 | Easy | 4.5 | 4.5 |
| Tue | 02/21 | Week12 | Cross | swim (1200) | 0 |
| Wed | 02/22 | Week12 | Speed | (10×400) | 5 |
| Thu | 02/23 | Week12 | Tempo | 5 | 5 |
| Fri | 02/24 | Week12 | Cross | Swim (800) | 0 |
| Sat | 02/25 | Week12 | Long | 22 | 22 |
| Sun | 02/26 | Week12 | Rest | off | 0 |
| Mon | 02/27 | Week13 | Easy | 4.5 | 4.5 |
| Tue | 02/28 | Week13 | Cross | swim (1200) | 0 |
| Wed | 03/01 | Week13 | Speed | (8×800) | 5 |
| Thu | 03/02 | Week13 | Tempo | 5 | 5 |
| Fri | 03/03 | Week13 | Cross | Swim (800) | 0 |
| Sat | 03/04 | Week13 | Rest | off | 0 |
| Sun | 03/05 | Week13 | Whitestone 30k | 18.7 | 18.7 |
| Mon | 03/06 | Taper3 | Easy | 4.5 | 4.5 |
| Tue | 03/07 | Taper3 | Cross | swim (1600) | 0 |
| Wed | 03/08 | Taper3 | Speed | (5×1000) | 4.375 |
| Thu | 03/09 | Taper3 | Tempo | 5 | 5 |
| Fri | 03/10 | Taper3 | Cross | Swim (800) | 0 |
| Sat | 03/11 | Taper3 | Long | 16 | 16 |
| Sun | 03/12 | Taper3 | Rest | off | 0 |
| Mon | 03/13 | Taper2 | Easy | 4.5 | 4.5 |
| Tue | 03/14 | Taper2 | Cross | swim (1200) | 0 |
| Wed | 03/15 | Taper2 | Speed | (6×400) | 3 |
| Thu | 03/16 | Taper2 | Tempo | 5 | 5 |
| Fri | 03/17 | Taper2 | Cross | Swim (800) | 0 |
| Sat | 03/18 | Taper2 | Long | 10 | 10 |
| Sun | 03/19 | Taper2 | Rest | off | 0 |
| Mon | 03/20 | Taper1 | Easy | 4.5 | 0 |
| Tue | 03/21 | Taper1 | Easy | 30 min | 3 |
| Wed | 03/22 | Taper1 | Cross | swim | 0 |
| Thu | 03/23 | Taper1 | Easy | 20 min | 2 |
| Fri | 03/24 | Taper1 | Cross | Swim (800) | 0 |
| Sat | 03/25 | Taper1 | Rest | off | 0 |
| Sun | 03/26 | Race Day | Knoxville Marathon | Race | 26.2 |
How to read this:
Speed Days (x*y) where x is the number of intervals, y is the interval distance in meters, z is the recovery interval in meters (unless followed by 's', then the recovery run is in time not distance).
e.g. (4×400) would translate to 400 meter run followed by 200m recovery run completed 4 times or visually (400, 200, 400, 200, 400, 200, 400, 200)
swim swim(y) where y is distance in meters. e.g. swim(800) would translate to me swimming 800 meters or about 1/2 mile
| Meters | Miles |
| 1600 | ~1 |
| 800 | ~1/2 |
| 400 | ~1/4 |
| 200 | ~1/8 |
