|
SUB 3H05 MARATHON
| Week 1
|
|
| Sun
|
7 miles easy
run
|
| Mon
|
AM: 5 run - PM: Track/ 7 x 1000 meter. 200 meters
recover.
|
| Tue
|
7 miles easy
run
|
| Wed
|
10 miles run
|
| Thu
|
AM: 6 miles easy - PM: 7 miles run incorporating the last 3 miles 10
second faster than race goal pace
|
| Fri
|
AM/PM: 6 miles
according to how your body feels.
|
| Sat
|
AM/PM: 30 minutes
run. At PM do 8 stride fast and control.
|
| WEEK 2
|
|
| Sun
|
Long Run. 17
miles
|
| Mon
|
6 miles easy jog ( get deep
tissues massage)
|
| Tue
|
Take the day off or you can
run 3 miles easy.
|
| Wed
|
AM:6 miles
easy - PM:15x400 with 50 second recover. Always do 2 for warm up
and cool down.
|
| Thu
|
8 miles easy
run
|
| Fri
|
AM/PM 6
miles run. At PM do 8 stride fast but control.
|
| Sat
|
10 miles run incorporating
7x3 minutes at marathon pace all with 2 minutes recover. (fartleck)
|
| WEEK 3
|
|
| Sun
|
7 miles easy
|
| Mon
|
10 miles run. 8 strides at
the end of your run.
|
| Tue
|
AM: 6 miles easy - PM: Specific track. (you may have to do this
work out once again to find out how much you improve.) Do
5x2000, 400 meter recover.
|
| Wed
|
7 miles
easy
|
| Thu
|
11 miles run
|
| Fri
|
AM/PM: 6
miles easy
|
| Sat
|
AM: 5 miles - PM: 10 miles incorporating 10 by 30 second
burst around the 5 miles.
Run last miles 10 second faster than marathon
pace. (6:50) Or at least close to it.
|
| WEEK 4
|
|
| Sun
|
7 miles easy
run
|
| Mon
|
Off
|
| Tue
|
AM: 5 miles run - PM: Track: 4x400/ 2x1000/
4x400 All with 1 minutes recover. 400 meters between
set.
|
| Wed
|
8 miles easy
|
| Thu
|
AM/PM: 7 miles
|
| Fri
|
4 miles easy
|
| Sat
|
4 miles
easy
|
| WEEK 5
|
|
| Sun
|
10km race
|
| Mon
|
6 miles easy
run
|
| Tue
|
AM/PM: 6 miles run. At
PM run 10 strides after the run.
|
| Wed
|
8 miles run. Last 5 minutes
fast as you can.
|
| Thu
|
AM:6 miles - PM: Fartleck: 2 sets of 1/3/2/4 all with 1
minute recover and 3 minutes between sets.
|
| Fri
|
5 miles easy
|
| Sat
|
18 miles long run. Try to run your last 3 miles
faster than marathon pace.
|
| WEEK 6
|
|
| Sun
|
7 miles easy. ( get deep
tissues massage)
|
| Mon
|
AM/PM: 6 miles
run
|
| Tue
|
AM: 5 miles easy - PM: 8x1000, 200 meter
recover.
|
| Wed
|
AM/PM: 6 miles
|
| Thu
|
8 miles run . Do 10 stride
at the end of your run.
|
| Fri
|
AM: 5 miles easy - PM:Long Fartleck. Choose a 10 miles
loop. After warn up for 2 miles do 8 minutes/7/6/5/4/3/2/1 all
2 minutes recover Then finish the distance . Get massage. But not
deep.
|
| Sat
|
7 miles
easy
|
| WEEK 7
|
|
| Sun
|
20 miles long run
.
|
| Mon
|
5 miles jog
|
| Tue
|
Off. Get a
massage
|
| Wed
|
AM/PM: 7
miles run. At PM do 15 x 1 minutes with 1 min. recover
|
| Thu
|
AM/PM: 6 miles
easy
|
| Fri
|
5 miles
|
| Sat
|
5 miles
|
| WEEK 8
|
|
| Sun
|
Half marathon
race
|
| Mon
|
7 miles easy
run
|
| Tue
|
12 miles easy run.
|
| Wed
|
8 miles run. Some
strides.
|
| Thu
|
AM: 6 miles - PM: Track: 5x800/1mile all out/ 400 all
out/200 meter recover between 800 and 5 minutes recover between
sets.
|
| Fri
|
AM/PM 7
miles
|
| Sat
|
6 miles
easy
|
| WEEK 9
|
|
| Sun
|
20 miles long
run
|
| Mon
|
6 miles easy. Get deep
tissues massage.
|
| Tue
|
Off
|
| Wed
|
AM/PM: 7 miles. At PM
do 10 strides.
|
| Thu
|
AM: 6 miles - PM: 15 x400 divide it in 3 sets of 5.
50 second recover between 400; 400 meter recover between
sets.
|
| Fri
|
AM/PM: 6 miles
easy
|
| Sat
|
AM/PM 25 minutes
run
|
| WEEK 10
|
|
| Sun
|
10k race. ( last race before
marathon)
|
| Mon
|
8 miles run. Get deep
tissues massage
|
| Tue
|
AM/PM: 5 miles easy
|
| Wed
|
8 miles run some
strides
|
| Thu
|
AM: 6 miles - PM: 8 x 1000. 200
meters recover
|
| Fri
|
AM/ PM: 7 miles
|
| Sat
|
Off. Go to the movies.
Forget about running.
|
| WEEK 11
|
|
| Sun
|
AM: 5 miles easy - PM: 5 x 2000 . 5 second faster than the
first 2000 done on week # 3
|
| Mon
|
4 miles easy
|
| Tue
|
12 miles run
|
| Wed
|
6 miles. Do some
strides.
|
| Thu
|
7 miles incorporating the last 3 miles 10 second
faster than marathon pace. (6:50 or better)
|
| Fri
|
Off
|
| Sat
|
6 miles
easy
|
| WEEK
12
|
|
| Sun
|
AM/PM: 7 miles
|
| Mon
|
6
miles some strides.
|
| Tue
|
AM: 4 miles - PM: Track. 2x400/2x800/1x1000/2x400. All 1 minutes
recover.
|
| Wed
|
4
miles easy. Get a soft massage
|
| Thu
|
Off
|
| Fri
|
20
minutes easy jog
|
| Sat
|
20
minutes easy jog
|
Sunday: Marathon day. GOOD
LUCK J J
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