MarathonPlan .pdf

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Original filename: MarathonPlan.pdf
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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