MarathonPlan (PDF)
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Title: MarathonPlan
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20 Week Marathon Training Plan
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 - 30/11/2014 Strength + xtrain
3m easy
4m including 2 x
1600m faster
efforts
Strength + xtrain
Rest
4m easy
LSR - 8m
19
2 Strength + xtrain
4m easy
4m including 2 x
1600m faster
efforts
Strength + xtrain
Rest
3m easy
LSR - 10m
21
3 Strength + xtrain
4m tempo
Rest
Strength + xtrain
Rest
3m RP
LSR - 6m
13
4 Strength + xtrain
4m tempo
4m including 4 x
800m faster
efforts
Strength + xtrain
Rest
4m RP
LSR - 12m
24
5 Strength + xtrain
5m tempo
4m including 4 x
800m faster
efforts
Strength + xtrain
Rest
4m RP
LSR - 14m
27
6 Strength + xtrain
3m easy
Rest
Strength + xtrain
Rest
3m RP
LSR - 8m
14
7 Strength + xtrain
6m tempo
5m including 5 x
800m faster
efforts
Strength + xtrain
Rest
3m RP
LSR - 16m
30
8 Strength + xtrain
6m tempo
5m including 5 x
800m faster
efforts
Strength + xtrain
Rest
4m RP
LSR - 18m
33
9 Strength + xtrain
4m tempo
Rest
Strength + xtrain
Rest
4m RP
LSR - 13m
21
10 - 8/2/2015 Strength + xtrain
6m tempo
6m including 6 x
800m faster
efforts
Strength + xtrain
Rest
3m RP
LSR - 20m
35
11 Strength + xtrain
4m tempo
Rest
Strength + xtrain
Rest
4m RP
LSR - 8m
16
12 Strength + xtrain
5m tempo
6m including 6 x
800m faster
efforts
Strength + xtrain
Rest
5m RP
LSR - 20m
36
13 Strength + xtrain
4m tempo
4m including 4 x
800m faster
efforts
Strength + xtrain
Rest
4m RP
LSR - 8m
20
14 Strength + xtrain
6m tempo
Rest
Strength + xtrain
Rest
3m RP
LSR - 20m
29
15 Strength + xtrain
Rest
6m including 6 x
800m faster
efforts
Strength + xtrain
Rest
4m RP
LSR - 12m
22
16 Strength + xtrain
6m tempo
6m including 6 x
800m faster
efforts
Strength + xtrain
Rest
4m RP
LSR - 22m
38
17 Strength + xtrain
4m tempo
4m including 4 x
800m faster
efforts
Strength + xtrain
Rest
4m RP
LSR - 12m
24
18 Strength + xtrain
3m tempo
4m including 4 x
800m faster
efforts
Strength + xtrain
Rest
4m RP
LSR - 10m
21
19 Strength + xtrain
3m tempo
Rest
Strength + xtrain
Rest
5m easy
LSR - 8m
16
5m easy
Rest
Strength + xtrain
Rest
Rest
RACE
20 - 19/4/2015 Strength + xtrain
Total
5
464
Training notes.
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