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Week Monday Wednesday Saturday Sunday: 1 MAR 17 MAR 19 MAR 22 MAR 23

This document outlines a 24-week training plan with details of runs completed each week including distance, pace, and type of run (easy, tempo, long run, etc.). The plan progresses from 34km in the first week to a marathon race at week 24 with distances, paces and number/duration of speedwork sessions increasing over time. Rest days are noted as "Rest/XT" each week.

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Adrian Bateleur
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41 views3 pages

Week Monday Wednesday Saturday Sunday: 1 MAR 17 MAR 19 MAR 22 MAR 23

This document outlines a 24-week training plan with details of runs completed each week including distance, pace, and type of run (easy, tempo, long run, etc.). The plan progresses from 34km in the first week to a marathon race at week 24 with distances, paces and number/duration of speedwork sessions increasing over time. Rest days are noted as "Rest/XT" each week.

Uploaded by

Adrian Bateleur
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week

1 34 KM

Monday
MAR 17 Easy Run Dist: 9 KM @7:16

Wednesday
MAR 19 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:18; Cool

Saturday
MAR 22 Long Run Dist: 16 KM @7:16

Sunday
MAR 23 Rest / XT

2 35 KM

MAR 24

MAR 26

MAR 29

MAR 30 Rest / XT

Easy Run Speedwork Long Run Dist: 7 KM Dist: 9 KM, inc Dist: 19 KM @7:15 Warm; 3x1600 in @7:15 9:28 w/800 jogs; Cool MAR 31 Easy Run Dist: 5 KM @7:13 APR 7 Easy Run Dist: 10 KM @7:12 APR 14 Easy Run Dist: 4 KM @7:12 APR 21 APR 2 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:15; Cool APR 9 Easy Run Dist: 10 KM @7:12 APR 16 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:13; Cool APR 23 APR 5 Long Run Dist: 23 KM @7:13 APR 12 Easy Run Dist: 10 KM @7:12 APR 19 Long Run Dist: 26 KM @7:12 APR 26

3 37 KM

APR 6 Rest / XT

4 30 KM

APR 13 Rest / XT

5 39 KM

APR 20 Rest / XT

6 41 KM

APR 27 Rest / XT

Easy Run Speedwork Long Run Dist: 3 KM Dist: 9 KM, inc Dist: 29 KM @7:10 Warm; 3x1600 in @7:10 9:21 w/800 jogs; Cool APR 28 Easy Run Dist: 3 KM @7:08 MAY 5 Easy Run Dist: 11 KM APR 30 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:10; Cool MAY 7 Easy Run Dist: 11 KM MAY 3 Long Run Dist: 32 KM @7:08 MAY 10 Easy Run Dist: 12 KM

7 44 KM

MAY 4 Rest / XT

8 34 KM

MAY 11 Rest / XT

@7:07 9 44 KM MAY 12 Easy Run Dist: 9 KM @7:07 MAY 19

@7:07 MAY 14 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:09; Cool MAY 21

@7:07 MAY 17 Long Run Dist: 26 KM @7:07 MAY 24 MAY 18 Rest / XT

10 46 KM

MAY 25 Rest / XT

Easy Run Speedwork Long Run Dist: 5 KM Dist: 9 KM, inc Dist: 32 KM @7:05 Warm; 3x1600 in @7:05 9:14 w/800 jogs; Cool MAY 26 Easy Run Dist: 12 KM @7:04 JUN 2 Easy Run Dist: 13 KM @7:02 JUN 9 Easy Run Dist: 9 KM @7:02 JUN 16 MAY 28 Tempo Run Dist: 10 KM, inc Warm; 6 KM @ 6:06; Cool JUN 4 Easy Run Dist: 12 KM @7:02 JUN 11 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:04; Cool JUN 18 MAY 31 Long Run Dist: 26 KM @7:04 JUN 7 Easy Run Dist: 13 KM @7:02 JUN 14 Long Run Dist: 32 KM @7:02 JUN 21

11 48 KM

JUN 1 Rest / XT

12 38 KM

JUN 8 Rest / XT

13 50 KM

JUN 15 Rest / XT

14 52 KM

JUN 22 Rest / XT

Easy Run Speedwork Long Run Dist: 14 KM Dist: 12 KM, inc Dist: 26 KM @7:01 Warm; 3x1600 in @7:01 9:08 w/800 jogs; Cool JUN 23 Easy Run Dist: 11 KM @6:59 JUN 30 Easy Run Dist: 14 KM @6:58 JUL 7 JUN 25 Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 6:06; Cool JUL 2 Easy Run Dist: 14 KM @6:58 JUL 9 JUN 28 Long Run Dist: 32 KM @6:59 JUL 5 Easy Run Dist: 14 KM @6:58 JUL 12

15 54 KM

JUN 29 Rest / XT

16 42 KM

JUL 6 Rest / XT

17

JUL 13

56 KM

Easy Run Dist: 16 KM @6:58 JUL 14

Tempo Run Dist: 14 KM, inc Warm; 8 KM @ 6:04; Cool JUL 16

Long Run Dist: 26 KM @6:58 JUL 19

Rest / XT

18 58 KM

JUL 20 Rest / XT

Easy Run Speedwork Long Run Dist: 14 KM Dist: 12 KM, inc Dist: 32 KM @6:56 Warm; 3x1600 in @6:56 9:01 w/800 jogs; Cool JUL 21 Easy Run Dist: 14 KM @6:55 JUL 28 Easy Run Dist: 16 KM @6:54 AUG 4 Easy Run Dist: 16 KM @6:54 AUG 11 JUL 23 Tempo Run Dist: 13 KM, inc Warm; 8 KM @ 6:01; Cool JUL 30 Easy Run Dist: 15 KM @6:54 AUG 6 Tempo Run Dist: 14 KM, inc Warm; 8 KM @ 6:00; Cool AUG 13 JUL 26 Long Run Dist: 32 KM @6:55 AUG 2 Easy Run Dist: 16 KM @6:54 AUG 9 Long Run Dist: 32 KM @6:54 AUG 16

19 59 KM

JUL 27 Rest / XT

20 47 KM

AUG 3 Rest / XT

21 62 KM

AUG 10 Rest / XT

22 32 KM

AUG 17 Rest / XT

Easy Run Speedwork Long Run Dist: 11 KM Dist: 9 KM, inc Dist: 12 KM @6:52 Warm; 3x1600 in @6:52 8:55 w/800 jogs; Cool AUG 18 Easy Run Dist: 13 KM @6:52 AUG 25 AUG 20 Tempo Run Dist: 12 KM, inc Warm; 4 KM @ 5:50; Cool AUG 27 AUG 23 Long Run Dist: 8 KM @6:52 AUG 30 Rest / XT

23 33 KM

AUG 24 Rest / XT

24 54 KM

AUG 31 Marathon Race Day 42.2 KM @6:14 Time: 4:23:12

Rest / XT Speedwork Dist: 5 KM Dist: 7 KM, inc @6:51 Warm; 2x1600 in 8:53 w/800 jogs; Cool

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