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Marathon Training Wk 11
11th Week of Marathon Training . Today (Nov 11)
1. Warm Up (WU) – 5 laps
2. Dynamic Stretching Drills
3. Intervals : 2×1.6K
4. 10 x 400m
Wed Night or Thurs : 10K moderate
Fri: 15K
Sun: 26K @ 6:30 pace
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Marathon Training – Wk 10
10th Week of Marathon Training . Today (Nov 11)
1. Warm Up (WU) – 5 laps
2. Dynamic Stretching Drills
3. Intervals : 2x3K @ 13 and 12 mins; 5 min rest interval
4. 8 Minute Rest Interval; 5 x 800m, aim 3.25 to 3.30 @ 400 jog interval
Wed Night or Thurs : 10K moderate
Fri: 15K
Sun: 23K @ 6:30 pace
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Marathon Training – Week 9
9th Week of Marathon Training . Today (Nov 4)
1. Warm Up (WU) – 5 laps
2. Dynamic Stretching Drills
3. Intervals : 2x3K @ 5 min rest interval
4. 3 x 800m, aim 3.25 to 3.30 @ 400 jog interval
Wed Night or Thurs : 10K moderate
Fri: 15K, 7K (moderate) / 5K (tempo) / 3K (moderate
Sun: 20K @ 6:30 pace
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Marathon Training – Week 8
8th Week of Marathon Training . Today (Oct 28)
1. Warm Up (WU) – 5 laps
2. Dynamic Stretching Drills
3. Intervals : 2x3K @ 13 and 12 mins; 5 min rest interval
4. 8 Minute Rest Interval; 5 x 800m, aim 3.25 to 3.30 @ 400 jog interval
Wed Night or Thurs : 10K moderate
Fri: 12K, 4K (moderate) / 5K (tempo) / 3K (moderate
Sun: 26K @ 6:30 pace
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Marathon Training Week 6
6th Week of Marathon Training . Today (Oct 14) – SUCCESS SEGMENTS
1. Warm Up (WU) – 5 laps
2. Dynamic Stretching Drills
– 3 x Leg Up/ Lunge, 3 x Leg Side Stretch, 3 x Bounding
3. Success Segments
– 3 x 10min segments; 70% / 80% (10K pace) / 90% (5K pace + 5secs)
4. 6 x 400m, aim 1:30-1:35
Wed Night or Thurs : 10K moderate
Fri: 10K + 5x10sec surge
Sun: 23K + 5x10sec surge
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Marathon Training Week 5
5th Week of Marathon Training . Today (Oct 7) – PULL BACK
- Warm Up (WU) – 5 laps
- Dynamic Stretching Drills
- 10K Time Trial
400m Splits
(1) 1: 57 (2) 2:01 (3) 2:00 (4) 1:59 (5) 2:01
(6) 2: 00 (7) 1:58 (8) 2:01 (9) 1:59 (10) 2:00
(11) 1: 56 (12) 1:55 (13) 1:56 (14) 1:56 (15) 1:59
(16) 2: 01 (17) 1:59 (18) 2:01 (19) 2:02 (20) 2:02
(21) 2: 02 (22) 2:03 (23) 2:02 (24) 2:01 (25) 1:57
Wed Night or Thurs : 12K
Fri: 3K; 2K ez + 1K surges
Sun: 21K DAVAO RACE
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Marathon Training Wk 4
4th Week of Marathon Training . Today (Oct 1)
- Warm Up (WU) – 5 laps
- Dynamic Stretching Drills
- 5K : Every 400m : 300m (70% / 80% / 90%), 100m recovery jog
- Application: 400m / 600m / 800m ; recovery 200m/ 400m / 400m
- Cool down stretch: calf stretch, side stretch, lunge stretch, hamstring stretch cross, arm stretch front/back
Wed Night or Thurs : 15K EZ
Fri: 10K Moderate
Sun: 21K
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Marathon Training Week 3
3rd Week of Marathon Training . Today (Sep 24)
- Warm Up (WU) – 5 laps
- Dynamic Stretching Drills
- 5K : Every 200m :70% / 80% / 90%, alternate 200m jog
- 2x (800m/ 400m jog / 400m/ 100m jog / 100m jog) ; Application
- Cool down stretch: calf stretch, side stretch, lunge stretch, hamstring stretch cross, arm stretch front/back
Wed Night or Thurs : 15K ; 1:30 ; 45mins ez, 45 mins -5secs; 5 minute rest ; 5 x 20sec strides
Fri: 13K steady; 10K, last 3K surge 10-20 secs
Sun: 22K LSD + 5x20sec strides
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Marathon Training Week 2
Second Week of Marathon Training . Today (Sep 17)
- Warm Up (WU) – 5 laps
- Dynamic Stretching Drills
- 5K : Every 100m :70% / 80% / 90%, alternate 100m jog
- 2x (400m/ 200m jog / 200m/ 100m jog / 100m jog) ; Application
- Cool down stretch: calf stretch, side stretch, lunge stretch, hamstring stretch cross, arm stretch front/back
Wed or Thur : 15K EZ
Fri: 12K
Sun: 20K LSD
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