Pam's Queen City Marathon Plan
Thanks to Pam (prairiekid) for the schedule
																Weekly	Stanton	Mileage		LSD		Shoe
				Sunday		Monday	Tuesday		Wednesday		Thursday		Friday	Saturday		Total		Up/Down	Stanton	Up/Down	Stanton	Mileage	Notes:
May 9	Week	1		16	LSD	---	4.82	Tempo	0		6.5	Steady	---	6	Easy	33.3	#REF!					106			16
May 16	Week	2		12	LSD	---	5	Tempo	11	9 Hills	8.36	Steady	---	6	Easy	42.4	#REF!	127%	#REF!	75%	#REF!	139			12
May 23	Week	3		18	LSD	---	6	Tempo	9.65	Speed	5.8	Steady	---	---		39.5	#REF!	93%	#REF!	150%	#REF!	182			18
May 30	Week	4		---	LSD	18	0	Tempo	7	Speed	8.5	Steady	---	6	Easy	39.5	#REF!	100%	#REF!	100%	#REF!	221			18
Jun 6	Week	5		20	LSD	---	6	Tempo	6.4	Speed	8.5	Steady	---	6	Easy	46.9	#REF!	119%	#REF!	111%	#REF!	268			20
Jun 13	Week	6		6	LSD	---	9.5	Steady	---		---		---	3	Easy	18.5	#REF!	39%	#REF!	30%	#REF!	286			6
Jun 20	Week	7		21.1		---	---		---		---		---	---		21.1	#REF!	114%	#REF!	352%	#REF!	308	Manitoba Marathon - Half Marathon		21.1
Jun 27	Week	8	23	16	LSD	---	6	Easy	8	Easy	8	Easy	---	6	Easy	44.0	#REF!	209%	#REF!	76%	#REF!	352	Start working in new shoes		16
Jul 4	Week	9	26	18	LSD	---	6	Tempo	7	5 Hills	10	Steady	---	6	Easy	47.0	#REF!	107%	#REF!	113%	#REF!	399			18
Jul 11	Week	10	19	20	Easy	---	6	Tempo	7.8	6 Hills	10	Steady	---	6	Easy	49.8	#REF!	106%	#REF!	111%	#REF!	448			20
Jul 18	Week	11	29	22	LSD	---	6	Tempo	8.6	7 Hills	10	Steady	---	6	Easy	52.6	#REF!	106%	#REF!	110%	#REF!	501			22
Jul 25	Week	12	29	25	LSD	---	6	Tempo	9.4	8 Hills	10	Steady	---	6	Easy	56.4	#REF!	107%	#REF!	114%	#REF!	0			25
Aug 1	Week	13	32	23	LSD	---	6	Tempo	10.2	9 Hills	10	Steady	---	6	Easy	55.2	#REF!	98%	#REF!	92%	#REF!	55			23
Aug 8	Week	14	23	27	LSD	---	6	Tempo	10	Fartlek	10	Steady	---	6	Easy	59.0	#REF!	107%	#REF!	117%	#REF!	114			27
Aug 15	Week	15	29	32	LSD	---	6	Tempo	10	Fartlek	10	Steady	---	6	Easy	64.0	#REF!	108%	#REF!	119%	#REF!	178			32
Aug 22	Week	16	32	21.1	Easy	---	6	Tempo	10	Fartlek	10	Steady	---	6	Easy	53.1	#REF!	83%	#REF!	66%	#REF!	231	Ron Melinchuk Half Marathon		21.1
Aug 29	Week	17	23	23	LSD	---	6	Tempo	10	Fartlek	10	Steady	---	16	Race Pace Run/Walk	65.0	#REF!	122%	#REF!	109%	#REF!	296			23
Sep 5	Week	18	6	6	LSD	---	6	Tempo	10	Race Pace Steady	---		---	3	Easy	25.0	#REF!	38%	#REF!	26%	#REF!	321			6
Sep 12	Week	19		42.2		---	---		---		---		---	---		42.2	42.2	169%	#REF!		#REF!	364	Queen City Marathon		42.2
												Total Mileage - 18 wks:				854.4		km
				Races			Out of Town										#REF!