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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

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

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

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

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

Marathon Training Week 5

5th Week of Marathon Training . Today  (Oct 7) – PULL BACK

1. Warm Up (WU) – 5 laps
2. Dynamic Stretching Drills
3. 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

Marathon Training Wk 4

4th Week of Marathon Training . Today  (Oct 1)

1. Warm Up (WU) – 5 laps
2. Dynamic Stretching Drills
3. 5K : Every 400m : 300m (70% / 80% / 90%), 100m recovery jog
4. Application: 400m / 600m / 800m ; recovery 200m/ 400m / 400m
5. 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

Marathon Training Week 3

3rd Week of Marathon Training . Today  (Sep 24)

1. Warm Up (WU) – 5 laps
2. Dynamic Stretching Drills
3. 5K : Every 200m :70% / 80% / 90%, alternate 200m jog
4. 2x (800m/ 400m jog / 400m/ 100m jog / 100m jog) ; Application
5. 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

Marathon Training Week 2

Second Week of Marathon Training . Today (Sep 17)

1. Warm Up (WU) – 5 laps
2. Dynamic Stretching Drills
3. 5K : Every 100m :70% / 80% / 90%, alternate 100m jog
4. 2x (400m/ 200m jog / 200m/ 100m jog / 100m jog) ; Application
5. 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