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Monday, August 2, 2010
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Laura
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Marathon training
12 Week Marathon training program
Week 3 > ENDURANCE PHASE
MONDAY
Recovery Run - 6km
TUESDAY
DAY OFF
WEDNESDAY
Medium Long - 17km
THURSDAY
Recovery Run - 5km
FRIDAY
Aerobic + strides - 11km including 6x100m strides
SATURDAY
DAY OFF
SUNDAY
Long Aerobic Run - 30km
Week 4 > ANAEROBIC THRESHOLD & ENDURANCE
MONDAY
DAY OFF
TUESDAY
Anaerobic Threshold - 11km including 3x1600m repeats with a 3 minute recovery
WEDNESDAY
Medium Long + strides - 14km including 6x100m strides
THURSDAY
Recovery Run - 5km
FRIDAY
Strength Endurance - 10km including 4x2 minute hill repeats
SATURDAY
DAY OFF
SUNDAY
Long Aerobic Run - 22km
Week 5 > ANAEROBIC THRESHOLD & ENDURANCE
MONDAY
DAY OFF
TUESDAY
Anaerobic Threshold - 10km including 3x1600m repeats with a 4 minute recovery
WEDNESDAY
Recovery Run - 5km
THURSDAY
Strength Endurance - 10km including 5x2 minute hill repeats
FRIDAY
DAY OFF
SATURDAY
Recovery Run - 5km
SUNDAY
Marathon Pace Run - 22km with 15km at target marathon speed
Week 6 > ANAEROBIC THRESHOLD & ENDURANCE
MONDAY
DAY OFF
TUESDAY
Anaerobic Threshold - 12km including 4x1600m repeats with a 4 minute recovery
WEDNESDAY
Medium Long + strides - 15km including 6x100m strides
THURSDAY
Recovery Run - 6km
FRIDAY
Strength Endurance - 10km including 2km tempo then 4x2 minute hill repeats
SATURDAY
DAY OFF
SUNDAY
Long Aerobic Run - 32km
Week 7 > RACE PREPARATION
MONDAY
DAY OFF
TUESDAY
Strength Endurance - 12km including 2km tempo then 5x2 minute hill repeats
WEDNESDAY
Recovery Run - 5km
THURSDAY
Tempo - 10km with 2x10 minute tempo efforts with a 3 minute recovery
FRIDAY
Aerobic + Strides - 10km including 5x100m downhill strides
SATURDAY
Recovery Run - 5km
SUNDAY
Long Aerobic Run - 22km
Week 8 > RACE PREPARATION
MONDAY
DAY OFF
TUESDAY
Strength Endurance - 10km including 1km tempo then 6x2 minute hill repeats
WEDNESDAY
Recovery Run - 5km
THURSDAY
Tempo - 11km with 3x8 minute tempo efforts with a 3 minute recovery
FRIDAY
Aerobic + Strides - 12km including 4x100m downhill strides
SATURDAY
DAY OFF
SUNDAY
Long Aerobic Run - 35km
Week 9 > RACE PREPARATION
MONDAY
DAY OFF
TUESDAY
Strength Endurance - 13km including 3km tempo then 4x2 minute hill repeats
WEDNESDAY
Recovery Run - 5km
THURSDAY
Aerobic + Strides - 12km including 5x100m downhill strides
FRIDAY
DAY OFF
SATURDAY
Recovery Run - 5km
SUNDAY
Marathon Pace Run - 26km with 22km at target marathon speed
Week 10 > RACE PREPARATION
MONDAY
DAY OFF
TUESDAY
Strength Endurance - 12km including 2km tempo then 5x2 minute hill repeats
WEDNESDAY
Recovery Run - 5km
THURSDAY
Tempo - 14km with 3x10 minute tempo efforts with a 2 minute recovery
FRIDAY
Aerobic + Strides - 10km including 6x100m downhill strides
SATURDAY
DAY OFF
SUNDAY
Long Aerobic Run - 28km
Week 11 > TAPER AND RACE
MONDAY
DAY OFF
TUESDAY
Anaerobic Threshold - 15km including 4x1000m repeats with a 3 minute recovery
WEDNESDAY
Recovery Run - 5km
THURSDAY
Tempo - 10km with 4x5 minute tempo efforts with a 3 minute recovery
FRIDAY
Aerobic + Strides - 8km including 5x100m strides
SATURDAY
DAY OFF
SUNDAY
Long Aerobic Run - 16km
Week 12 > RACE WEEK
MONDAY
DAY OFF
TUESDAY
Recovery Run - 6km
WEDNESDAY
Tempo - 10km including 4km at marathon race pace
THURSDAY
Recovery Run + strides - 8km including 5x100m strides
FRIDAY
DAY OFF
SATURDAY
Recovery Run + strides - 5km including 3-4x100m race pace strides
SUNDAY
RACE - marathon - 42.195km. Good luck!
