|
SUB 4 HOURS MARATHON
| WEEK 1
|
|
| Sun
|
10 K race
|
| Mon
|
7 miles easy
|
| Tue
|
Off
|
| Wed
|
AM/PM: 5 miles
easy
|
| Thu
|
7 miles fartleck. 12 x 1
minute with 1 minute recover.
|
| Fri
|
AM/PM: 5 miles
easy
|
| Sat
|
6
miles
|
| WEEK 2
|
|
| Sun
|
17 miles long
run
|
| Mon
|
6 miles easy
|
| Tue
|
Off
|
| Wed
|
6 miles run. Do 8
strides
|
| Thu
|
8 miles run. DO 4 x 8
minutes or 4 for 2000 on the track.
|
| Fri
|
6 miles easy
|
| Sat
|
7 miles run. 10
strides
|
| WEEK 3
|
|
| Sun
|
10 miles run. Run last 5
minutes faster pace.
|
| Mon
|
AM/PM: 5 miles
easy
|
| Tue
|
8 miles fartleck. 2x1
minute/2x3minutes/1x7 minutes/2x1 minutes
|
| Wed
|
AM/PM: 6 miles
easy
|
| Thu
|
3 miles run
|
| Fri
|
Off
|
| Sat
|
3 miles
easy
|
| WEEK 4
|
|
| Sun
|
10 to 15 mile
race
|
| Mon
|
6 miles easy
|
| Tue
|
5 miles ( get a deep tissue
massage)
|
| Wed
|
Off
|
| Thu
|
8 miles fartleck. Do 5x 5
minutes fast and control. With 2 minutes recovery
|
| Fri
|
AM/PM: 5 miles
easy
|
| Sat
|
6 miles
easy
|
| WEEK 5
|
|
| Sun
|
18 miles long
run
|
| Mon
|
6 miles easy. Get
massage
|
| Tue
|
Off
|
| Wed
|
8 miles fartleck. 2 sets
of 1/3/2/4/ All 1 minutes recovery.
|
| Thu
|
6 miles easy
|
| Fri
|
10 miles run. DO the last 3
at marathon pace
|
| Sat
|
6 miles
easy
|
| WEEK 6
|
|
| Sun
|
AM: 4 miles
easy -
PM:
Track 6x 1000 meter. Try to do it on the track. Or you can do
6 x 4 minutes.
|
| Mon
|
AM/PM: 6 miles
easy
|
| Tue
|
8 miles easy run. !0
strides.
|
| Wed
|
7 miles fartleck. Do 15 x 1
minute. 1 minute recovery.
|
| Thu
|
6 miles easy
|
| Fri
|
Off
|
| Sat
|
4 miles easy run . Do some
strides.
|
| WEEK 7
|
|
| Sun
|
10 K race, try to get a
faster course this time.
|
| Mon
|
5 miles easy
|
| Tue
|
10 miles run
|
| Wed
|
AM/PM; 5 miles
easy
|
| Thu
|
8 miles fartleck. Do 3 sets
of 1/3/2/4 2 minutes recovery.
|
| Fri
|
6 miles
easy
|
| Sat
|
5 miles
easy
|
| WEEK 8
|
|
| Sun
|
20 miles long
run
|
| Mon
|
6 miles easy
|
| Tue
|
Off
|
| Wed
|
7 miles run. 10
strides
|
| Thu
|
8 miles. Track: 5x800/1
mile/1x400. Or, 5x3 minutes/7 minutes/2x1 minute
|
| Fri
|
5 miles easy
|
| Sat
|
7 miles easy
run
|
| WEEK 9
|
|
| Sun
|
10 miles run. Do last 2
miles at marathon pace
|
| Mon
|
7 miles easy
|
| Tue
|
8 miles . Track:
2x400/1x1mile/2x400. Or 3x1 minute/ 1x 8 minutes/3x 1
minutes.
|
| Wed
|
AM/PM: 6 miles
easy
|
| Thu
|
5 miles easy
|
| Fri
|
Off
|
| Sat
|
3
miles
|
| WEEK 10
|
|
| Sun
|
Half Marathon
race
|
| Mon
|
6 miles easy
|
| Tue
|
Off
|
| Wed
|
5 miles easy
run
|
| Thu
|
7 miles fartleck. DO 15 x 1
minute with 1 minute recovery.
|
| Fri
|
AM/PM: 5 miles
easy
|
| Sat
|
7 miles run. DO 8
strides
|
| WEEK 11
|
|
| Sun
|
10 miles run. Do last 2
miles at marathon pace
|
| Mon
|
5 miles easy
|
| Tue
|
Off Get
deep tissues massage
|
| Wed
|
6 miles easy
|
| Thu
|
8 miles fartleck . 4x 8
minutes 2 minutes recovery or track 3x 2000 with 400 meter
recovery.
|
| Fri
|
Off
|
| Sat
|
6 miles
easy
|
| WEEK 12
|
|
| Sun
|
6 miles easy
|
| Mon
|
5 miles run. 10 strides fast
and control.
|
| Tue
|
7 miles fartleck. Do 2 sets
of 1/3/2/4 All 1 minute recover.
|
| Wed
|
Off. Get a good
massage but not deep.
|
| Thu
|
25 minutes run
|
| Fri
|
Off
|
| Sat
|
25 minutes
run.
|
Sunday.
Marathon day. GOOD LUCK J J
|
