|
SUB 3H30 MARATHON
| WEEK 1
|
|
| Sun
|
10k race.
2 miles warm up and 2 miles cool down.
|
| Mon
|
7 miles easy
run
|
| Tue
|
Off
|
| Wed
|
10 mile
run
|
| Thu
|
AM/PM 5 miles easy
|
| Fri
|
AM: 4 miles -
PM: Track: 5x1000. Or you
can alternater for 6x3 minutes with 1 minutes recover. DO this in on dirt
trails.
|
| Sat
|
6 miles
easy
|
| WEEK 2
|
|
| Sun
|
16 miles long
run
|
| Mon
|
5 miles
easy
|
| Tue
|
Off
|
| Wed
|
8 miles. Do 8 strides
at the end of your run.
|
| Thu
|
AM: 4 miles -
PM: 12x400 200 meter
recover Or do 12 x 1 minutes with 1 minute recover
|
| Fri
|
AM/PM: 5 miles
|
| Sat
|
10 miles
easy
|
| WEEK 3
|
|
| Sun
|
AM: 6 miles -
PM: 6 miles incorporating 2 sets of 8x 30 seconds burts.
|
| Mon
|
10 miles easy
|
| Tue
|
AM/PM: 5 miles easy
|
| Wed
|
AM: 4 miles -
PM: 7 miles.
|
| Thu
|
AM: 8 miles
easy
|
| Fri
|
AM/PM: 5 miles
|
| Sat
|
6 miles
easy
|
| WEEK 4
|
|
| Sun
|
18 miles long
run
|
| Mon
|
6 miles easy (
get deep tissues massage)
|
| Tue
|
Off
|
| Wed
|
8 miles fartleck. Do
8/6/4/3/2/1 all with 2 minutes recovery
|
| Thu
|
AM/PM: 6
miles
|
| Fri
|
8 miles easy. Run last 5
minutes as fast as you can.
|
| Sat
|
8 miles
easy
|
| WEEK 5
|
|
| Sun
|
AM: 4 miles
easy -
PM: Track: 3 x2000. 400 meters recover
Or alternate for 3 x 8 minutes; with 3 minutes jog
recovery.
|
| Mon
|
8 miles
easy
|
| Tue
|
8 miles run. Do
last 2 miles at marathon pace.
|
| Wed
|
AM/PM: 6
miles easy
|
| Thu
|
AM: 5 miles -
PM: 6x1000 , 200 meters recover Or 6x4
minutes fast run with 2 minutes recovery.
|
| Fri
|
6 miles easy
|
| Sat
|
6 miles easy. Do 8
strides
|
| WEEK 6
|
|
| Sun
|
20 miles long
run
|
| Mon
|
6 miles easy
|
| Tue
|
AM/PM: 8 miles
easy
|
| Wed
|
AM: 5 miles -
PM: 6 miles incorporating 10 x 1 minute with
I minute recover.
|
| Thu
|
4 miles easy
|
| Fri
|
Off
|
| Sat
|
4 miles
easy
|
| WEEK 7
|
|
| Sun
|
10 K race. Do 2
miles warm up and 2 miles cool down.
|
| Mon
|
6 miles easy. ( get a
deep tissues massage)
|
| Tue
|
8 miles
easy
|
| Wed
|
AM/PM: 6
miles run. PM do 10 strides
|
| Thu
|
7 miles
fartleck 15 x 1 minutes 1 minutes recover.
|
| Fri
|
5 miles
easy
|
| Sat
|
8 miles run. Do last 2
miles at marathon pace or better
|
| WEEK 8
|
|
| Sun
|
10 miles easy
run
|
| Mon
|
6 miles run. Do 10
strides
|
| Tue
|
7 miles run
|
| Wed
|
AM: 4 miles easy -
PM: Track: 5x800/1 mile/1x400 all out. Or
5x3 minutes/1x7 minutes /2x1 minute all out
|
| Thu
|
7 miles easy
|
| Fri
|
AM/PM: 6 miles
|
| Sat
|
7 miles
easy
|
| WEEK 9
|
|
| Sun
|
20 miles long
run
|
| Mon
|
6 miles easy ( get good deep
massage)
|
| Tue
|
AM/PM: 6 miles
|
| Wed
|
AM: 4 miles
easy - PM: Track: 2x400/2x800/1x1000/2x400 Or you can alternate it
for:5x1 minute then do 5/4/3/2/1/ All with 1 minutes recover.
|
| Thu
|
6 miles easy
|
| Fri
|
Off
|
| Sat
|
3 miles
easy
|
| WEEK 10
|
|
| Sun
|
Half marathon
race
|
| Mon
|
6 miles
easy
|
| Tue
|
Off
|
| Wed
|
8 miles
run
|
| Thu
|
AM: 4 miles -
PM: track: 3x2000 meters at least 4 second
faster than last time. Or 3 x 8 minutes fartleck
|
| Fri
|
6 miles
easy
|
| Sat
|
6 miles run . Do 8
strides.
|
| WEEK 11
|
|
| Sun
|
10 miles easy
run
|
| Mon
|
Off
|
| Tue
|
AM: 4 miles -
PM: 7 miles fartleck. 2 sets of 2/4/3/1 all 1
minutes recover.
|
| Wed
|
6 miles
easy
|
| Thu
|
Off
|
| Fri
|
5 miles
run
|
| Sat
|
6 miles incorporating last 3
at marathon pace.
|
| WEEK 12
|
|
| Sun
|
10 miles
easy
|
| Mon
|
5 miles
run
|
| Tue
|
7 miles fartleck do 6 x 2
minutes
|
| Wed
|
Off
|
| Thu
|
5 miles
easy
|
| Fri
|
3 miles
easy
|
| Sat
|
3 miles
easy
|
Sunday: Marathon day GOOD LUCK J J
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