 |
| WEEK 1 - Endurance Phase | |
| Monday | Recovery Run - 5 km (3.1 mi) |
| Tuesday | DAY OFF |
| Wednesday | Medium Long - 13 km (8 mi) |
| Thursday | Recovery Run - 6 km (3.72 mi) |
| Friday | Aerobic + strides - 10 km (6.2 mi) including 4x100m strides |
| Saturday | DAY OFF |
| Sunday | Long Aerobic Run - 22km (13.64) |
| WEEK 2 - Endurance Phase | |
| Monday | Recovery Run - 5 km (3.1 mi) |
| Tuesday | DAY OFF |
| Wednesday | Medium Long - 15 km (9.3 mi) |
| Thursday | Recovery Run - 6 km (3.72 mi) |
| Friday | Aerobic + strides - 12 km (7.44) including 5x100m strides |
| Saturday | DAY OFF |
| Sunday | Long Aerobic Run - 22 km (13.64 mi) |
| WEEK 3 - Endurance Phase | |
| Monday | Recovery Run - 6 km (3.72 mi) |
| Tuesday | DAY OFF |
| Wednesday | Medium Long - 17 km (9.3 mi) |
| Thursday | Recovery Run - 5 km (3.1 mi) |
| Friday | Aerobic + strides - 11 km (6.82 mi) including 6x100m strides |
| Saturday | DAY OFF |
| Sunday | Long Aerobic Run - 30 km (18.6 mi) |
| WEEK 4 - ANAEROBIC THRESHOLD & ENDURANCE | |
| Monday | DAY OFF |
| Tuesday | Anaerobic Threshold - 11 km (6.82 mi) including 3x1600m repeats with a 3 minute recovery |
| Wednesday | Medium Long + strides - 14 km (8.68 mi) including 6x100m strides |
| Thursday | Recovery Run - 5 km (3.1 mi) |
| Friday | Strength Endurance - 10 km (6.2 mi) including 4x2 minute hill repeats |
| Saturday | DAY OFF |
| Sunday | Long Aerobic Run - 22 km (13.64 mi) |
| WEEK 5 - ANAEROBIC THRESHOLD & ENDURANCE | |
| Monday | DAY OFF |
| Tuesday | Anaerobic Threshold - 10 km (6.2 mi) including 3x1600m repeats with a 4 minute recovery |
| Wednesday | Recovery Run - 5 km (3.1 mi) |
| Thursday | Strength Endurance - 10 km (6.2 mi) including 5x2 minute hill repeats |
| Friday | DAY OFF |
| Saturday | Recovery Run - 5 km (3.1 mi) |
| Sunday | Marathon Pace Run - 22 km (13.64 mi) with 15 km (9.3 mi) at target marathon speed |
| WEEK 6 - ANAEROBIC THRESHOLD & ENDURANCE | |
| Monday | DAY OFF |
| Tuesday | Anaerobic Threshold - 12 km (7.44 mi) including 4x1600m repeats with a 4 minute recovery |
| Wednesday | Medium Long + strides - 15 km (9.3 mi) including 6x100m strides |
| Thursday | Recovery Run - 6km |
| Friday | Strength Endurance - 10 km (6.2 mi) including 2 km (1.24 mi) tempo then 4x2 minute hill repeats |
| Saturday | DAY OFF |
| Sunday | Long Aerobic Run - 32 km (19.84 mi) |
| WEEK 7 - RACE PREPARATION | |
| Monday | DAY OFF |
| Tuesday | Strength Endurance - 12 km (7.44 mi) including 2km (1.24 mi) tempo then 5x2 minute hill repeats |
| Wednesday | Recovery Run - 5 km (3.1 mi) |
| Thursday | Tempo - 10 km (6.2 mi) with 2x10 minute tempo efforts with a 3 minute recovery |
| Friday | Aerobic + Strides - 10 km (6.2 mi) including 5x100m downhill strides |
| Saturday | Recovery Run - 5 km (3.1 mi) |
| Sunday | Long Aerobic Run - 22km (13.64 mi) |
| WEEK 8 - RACE PREPARATION | |
| Monday | DAY OFF |
| Tuesday | Strength Endurance - 10 km (6.2 mi) including 1km (0.62 mi) tempo then 6x2 minute hill repeats |
| Wednesday | Recovery Run - 5 km (3.1 mi) |
| Thursday | Tempo - 11 km (6.82 mi) with 3x8 minute tempo efforts with a 3 minute recovery |
| Friday | Aerobic + Strides - 12 km (7.44 mi) including 4x100m downhill strides |
| Saturday | DAY OFF |
| Sunday | Long Aerobic Run - 35 km (21.7 mi) |
| WEEK 9 - RACE PREPARATION | |
| Monday | DAY OFF |
| Tuesday | Strength Endurance - 13 km (8.06 mi) including 3 km (1.86 mi) tempo then 4x2 minute hill repeats |
| Wednesday | Recovery Run - 5 km (3.1 mi) |
| Thursday | Aerobic + Strides - 12 km (7.44 mi) including 5x100m downhill strides |
| Friday | DAY OFF |
| Saturday | Recovery Run - 5 km (3.1 mi) |
| Sunday | Marathon Pace Run - 26 km (16.12 mi) with 22 km (13.64 mi) at target marathon speed |
| WEEK 10 - RACE PREPARATION | |
| Monday | DAY OFF |
| Tuesday | Strength Endurance - 12 km (7.44 mi) including 2 km (1.24 mi) tempo then 5x2 minute hill repeats |
| Wednesday | Recovery Run - 5 km (3.1 mi) |
| Thursday | Tempo - 14 km (8.68 mi) with 3x10 minute tempo efforts with a 2 minute recovery |
| Friday | Aerobic + Strides - 10 km (6.2 mi) including 6x100m downhill strides |
| Saturday | DAY OFF |
| Sunday | Long Aerobic Run - 28 km (17.36 mi) |
| WEEK 11 - TAPER AND RACE | |
| Monday | DAY OFF |
| Tuesday | Anaerobic Threshold - 15 km (9.3 mi) including 4x1000m repeats with a 3 minute recovery |
| Wednesday | Recovery Run - 5 km (3.1 mi) |
| Thursday | Tempo - 10 km (6.2 mi) with 4x5 minute tempo efforts with a 3 minute recovery |
| Friday | Aerobic + Strides - 8 km (4.96 mi) including 5x100m strides |
| Saturday | DAY OFF |
| Sunday | Long Aerobic Run - 16 km (9.92 mi) |
| WEEK 12 - RACE WEEK | |
| Monday | DAY OFF |
| Tuesday | Recovery Run - 6 km (3.72 mi) |
| Wednesday | Tempo - 10 km (6.2 mi) including 4 km (2.48 mi) at marathon race pace |
| Thursday | Recovery Run + strides - 8 km (4.96 mi) including 5x100m strides |
| Friday | DAY OFF |
| Saturday | Recovery Run + strides - 5 km (3.1 mi) including 3-4x100m race pace strides |
| Sunday | RACE - marathon - 42.195km (26.2 mi). |
Good
luck in your race!
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