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Fitness goals

Garroway Marathon Plan · Fitness goals · Spokane, WA

Juno Garroway is training for a first marathon in Spokane, and fills each week's runs, lifts and physio visits into this calendar so the long run, the track night and the strength class never land on the same slot or the same training partner.

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Training calendar

Workouts
October 2026
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1Tempo run, 8 mi, Thu 6:15 am (wk 11)
2
3Long run, 16 mi, Sat 7:00 am (wk 11)
4Cross-train, Sun 8:30 am (wk 11)
5Recovery run, 4 mi, Mon 6:15 am (wk 12)
6Intervals, 6 mi, Tue 6:00 am (wk 12)
7Strength, Wed 5:30 pm (wk 12)
8Tempo run, 7 mi, Thu 6:15 am (wk 12)
9
10Long run, 18 mi, Sat 7:00 am (wk 12)
11Cross-train, Sun 8:30 am (wk 12)
12
13
14
15
16
17
18
19Recovery run, 5 mi, Mon 6:15 am (wk 14)
20Intervals, 5 mi, Tue 6:00 am (wk 14)
21Strength, Wed 5:30 pm (wk 14)
22Tempo run, 6 mi, Thu 6:15 am (wk 14)
23
24Long run, 12 mi, Sat 7:00 am (wk 14)
25Cross-train, Sun 8:30 am (wk 14)
26Recovery run, 4 mi, Mon 6:15 am (wk 15)
27Intervals, 7 mi, Tue 6:00 am (wk 15)
28Strength, Wed 5:30 pm (wk 15)
29Tempo run, 8 mi, Thu 6:15 am (wk 15)
30
31Long run, 20 mi, Sat 7:00 am (wk 15)

Tables

Workouts

36 sample rows · 12 columns

Every run, lift and cross-training session, who it is with and what time it is on.

WorkoutKindStartsPlanned milesPlanned minutesWithWeek
Recovery run, 4 mi, Mon 6:15 am (wk 9)Recovery runSep 14, 1:15 PM440—Week 9
Intervals, 6 mi, Tue 6:00 am (wk 9)IntervalsSep 15, 1:00 PM655Hartwell Baptiste-NygaardWeek 9
Strength, Wed 5:30 pm (wk 9)StrengthSep 17, 12:30 AM050Lucian Papadakis-WrenWeek 9
Tempo run, 6 mi, Thu 6:15 am (wk 9)Tempo runSep 17, 1:15 PM660—Week 9
Long run, 12 mi, Sat 7:00 am (wk 9)Long runSep 19, 2:00 PM12110Saoirse Vandenberghe-MbekiWeek 9
Cross-train, Sun 8:30 am (wk 9)Cross-trainSep 20, 3:30 PM045—Week 9
Recovery run, 4 mi, Mon 6:15 am (wk 10)Recovery runSep 21, 1:15 PM440—Week 10
Intervals, 6 mi, Tue 6:00 am (wk 10)IntervalsSep 22, 1:00 PM655Hartwell Baptiste-NygaardWeek 10
Strength, Wed 5:30 pm (wk 10)StrengthSep 24, 12:30 AM050Lucian Papadakis-WrenWeek 10
Tempo run, 7 mi, Thu 6:15 am (wk 10)Tempo runSep 24, 1:15 PM760—Week 10
Long run, 14 mi, Sat 7:00 am (wk 10)Long runSep 26, 2:00 PM14128Tarquin Haldorsen-BellWeek 10
Cross-train, Sun 8:30 am (wk 10)Cross-trainSep 27, 3:30 PM045—Week 10

24 more rows

Training weeks

6 sample rows · 8 columns

The plan week by week: its phase, its mileage target and how much of it got done.

WeekPhaseStarts onTarget milesWorkouts
Week 9BaseSep 14, 202628Recovery run, 4 mi, Mon 6:15 am (wk 9), Intervals, 6 mi, Tue 6:00 am (wk 9), Strength, Wed 5:30 pm (wk 9), Tempo run, 6 mi, Thu 6:15 am (wk 9), Long run, 12 mi, Sat 7:00 am (wk 9), Cross-train, Sun 8:30 am (wk 9)
Week 10BuildSep 21, 202631Recovery run, 4 mi, Mon 6:15 am (wk 10), Intervals, 6 mi, Tue 6:00 am (wk 10), Strength, Wed 5:30 pm (wk 10), Tempo run, 7 mi, Thu 6:15 am (wk 10), Long run, 14 mi, Sat 7:00 am (wk 10), Cross-train, Sun 8:30 am (wk 10)
Week 11BuildSep 28, 202636Recovery run, 5 mi, Mon 6:15 am (wk 11), Intervals, 7 mi, Tue 6:00 am (wk 11), Strength, Wed 5:30 pm (wk 11), Tempo run, 8 mi, Thu 6:15 am (wk 11), Long run, 16 mi, Sat 7:00 am (wk 11), Cross-train, Sun 8:30 am (wk 11)
Week 12BuildOct 5, 202635Recovery run, 4 mi, Mon 6:15 am (wk 12), Intervals, 6 mi, Tue 6:00 am (wk 12), Strength, Wed 5:30 pm (wk 12), Tempo run, 7 mi, Thu 6:15 am (wk 12), Long run, 18 mi, Sat 7:00 am (wk 12), Cross-train, Sun 8:30 am (wk 12)
Week 14PeakOct 19, 202628Recovery run, 5 mi, Mon 6:15 am (wk 14), Intervals, 5 mi, Tue 6:00 am (wk 14), Strength, Wed 5:30 pm (wk 14), Tempo run, 6 mi, Thu 6:15 am (wk 14), Long run, 12 mi, Sat 7:00 am (wk 14), Cross-train, Sun 8:30 am (wk 14)
Week 15PeakOct 26, 202639Recovery run, 4 mi, Mon 6:15 am (wk 15), Intervals, 7 mi, Tue 6:00 am (wk 15), Strength, Wed 5:30 pm (wk 15), Tempo run, 8 mi, Thu 6:15 am (wk 15), Long run, 20 mi, Sat 7:00 am (wk 15), Cross-train, Sun 8:30 am (wk 15)

Training partners

6 sample rows · 7 columns

The coach, running partners and trainers who share the week.

NameRoleEmailPhoneSessions together
Ottilie Rennenkampf-DyerCoachottilie.rennenkampf@trailsidecorrespondence.net(509) 555-0150
Hartwell Baptiste-NygaardRunning partnerhartwell.baptiste@trailsidecorrespondence.net(509) 555-0151Intervals, 6 mi, Tue 6:00 am (wk 9), Intervals, 6 mi, Tue 6:00 am (wk 10), Intervals, 7 mi, Tue 6:00 am (wk 11), Intervals, 6 mi, Tue 6:00 am (wk 12), Intervals, 5 mi, Tue 6:00 am (wk 14), Intervals, 7 mi, Tue 6:00 am (wk 15)
Saoirse Vandenberghe-MbekiRunning partnersaoirse.vandenberghe@trailsidecorrespondence.net(509) 555-0152Long run, 12 mi, Sat 7:00 am (wk 9), Long run, 16 mi, Sat 7:00 am (wk 11), Long run, 12 mi, Sat 7:00 am (wk 14)
Lucian Papadakis-WrenStrength trainerlucian.papadakis@trailsidecorrespondence.net(509) 555-0153Strength, Wed 5:30 pm (wk 9), Strength, Wed 5:30 pm (wk 10), Strength, Wed 5:30 pm (wk 11), Strength, Wed 5:30 pm (wk 12), Strength, Wed 5:30 pm (wk 14), Strength, Wed 5:30 pm (wk 15)
Evangeline Oyelowo-StrandPhysioevangeline.oyelowo@trailsidecorrespondence.net(509) 555-0154
Tarquin Haldorsen-BellRunning partnertarquin.haldorsen@trailsidecorrespondence.net(509) 555-0155Long run, 14 mi, Sat 7:00 am (wk 10), Long run, 18 mi, Sat 7:00 am (wk 12), Long run, 20 mi, Sat 7:00 am (wk 15)

Races

5 sample rows · 5 columns

The races on the calendar the training is building toward.

RaceDistanceRace dayGoal timeStatus
Fall 5K fun run5KJun 20, 202625Finished
Spring 10K tune-up10KAug 9, 202650Finished
Lakeshore Half MarathonHalf marathonNov 25, 2026105Entered
Harvest MarathonMarathonDec 30, 2026225Entered
Hill Climb 10 Mile10 milesMar 17, 202785Entered

Also included

  • The week aheadDigest
  • Skipped workoutNotificationTells the coach when a session is marked skipped.
  • Skip this workoutRow action

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