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 training) |
| 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