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WEEK 1 |
2-WEEK PREP PHASE |
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MONDAY |
20 minutes easy run |
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TUESDAY |
20 minutes easy run or 30 minutes cross training |
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WEDNESDAY |
Rest Day |
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THURSDAY |
25 minutes easy run |
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FRIDAY |
Rest Day |
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SATURDAY |
15 minutes easy, 10 minutes at half marathon pace, 3 minutes rest, 10 minutes easy |
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SUNDAY |
25 minutes easy run |
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WEEK 2 |
2-WEEK PREP PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
25 minutes easy run |
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WEDNESDAY |
30-40 minutes easy cross training |
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THURSDAY |
25-30 minutes easy run |
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FRIDAY |
Rest Day |
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SATURDAY |
12-15 minutes easy, 2 x 10 minutes at half marathon pace with 3 minutes rest, 10 minutes easy |
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SUNDAY |
30 minutes easy run |
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WEEK 3 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minutes warm up jog, 6 x 2 minutes at 10k pace with 2 minutes recovery jog, 12-15 minutes warm down jog |
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WEDNESDAY |
30-40 minutes easy cross training |
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THURSDAY |
30-35 minutes easy run |
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FRIDAY |
Rest Day |
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SATURDAY |
10-12 minutes easy, 3 x 10 minutes at half marathon pace with 3 minutes rest, 10 minutes easy |
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SUNDAY |
30-35 minutes easy run |
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WEEK 4 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minutes warm up jog, 8 x 2 minutes at 10k pace with 2 minutes recovery jog, 12-15 minutes warm down jog |
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WEDNESDAY |
30-40 minutes easy cross training |
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THURSDAY |
30-35 minutes easy run |
|
FRIDAY |
Rest Day |
|
SATURDAY |
15 minutes easy, 2 x 15 minutes at half marathon pace with 3 minutes rest, 10 minutes easy |
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SUNDAY |
30-35 minutes easy run |
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WEEK 5 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minutes warm up jog, 6 x 3 minutes at 10k pace with 2 minutes recovery jog, 12-15 minutes warm down jog |
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WEDNESDAY |
30-40 minutes easy cross training |
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THURSDAY |
30-40 minutes easy run |
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FRIDAY |
Rest Day |
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SATURDAY |
15 minutes easy, 30 minutes at half marathon pace, 10 minutes easy |
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SUNDAY |
35-40 minutes easy run |
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WEEK 6 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minutes warm up jog, 5 x 3 minutes at 10k pace with 90 seconds recovery jog, 5 x 1 minute at 5k pace with 1 minute recovery jog, 12-15 minutes warm down jog |
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WEDNESDAY |
30-40 minutes easy cross training |
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THURSDAY |
30-40 minutes easy run |
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FRIDAY |
Rest Day |
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SATURDAY |
15 minutes easy, 25 minutes at half marathon pace, 4-5 minutes rest, 5 minutes at 10k pace, 3 minutes rest, 10 minutes easy |
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SUNDAY |
35-40 minutes easy run |
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WEEK 7 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minutes warm up jog, 4 x 3 minutes at 10k pace with 90 seconds recovery jog, 4 x 90 seconds at 5k pace with 90 seconds recovery jog, 12-15 minutes warm down jog |
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WEDNESDAY |
30-40 minutes easy cross training |
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THURSDAY |
30-40 minutes easy run |
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FRIDAY |
Rest Day |
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SATURDAY |
15 minutes easy, 20 minutes at half marathon pace, 4-5 minutes rest, 10 minutes at 10k pace, 3 minutes rest, 10 minutes easy |
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SUNDAY |
35-40 minutes easy run |
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WEEK 8 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minutes warm up jog, 4 x 3 minutes at 10k pace with 90 seconds recovery jog, 4 x 2 minutes at 5k pace with 2 minutes recovery jog, 12-15 minutes warm down jog |
|
WEDNESDAY |
30-40 minutes easy cross training |
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THURSDAY |
30-40 minutes easy run |
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FRIDAY |
Rest Day |
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SATURDAY |
15 minutes easy, 10 minutes at half marathon pace, 3 minutes rest, 2 x 10 minutes at 10k pace with 3 minutes rest, 10 minutes easy |
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SUNDAY |
40-45 minutes easy run |
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WEEK 9 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minutes warm up jog, 3 x 3 minutes at 10k pace with 90 seconds recovery jog, 6 x 2 minutes at 5k pace with 2 minutes recovery jog, 12-15 minutes warm down jog |
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WEDNESDAY |
30-40 minutes easy cross training |
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THURSDAY |
30-40 minutes easy run |
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FRIDAY |
Rest Day |
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SATURDAY |
20 minutes easy, 3 x 10 minutes at 10k pace with 3 minutes rest, 10 minutes easy |
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SUNDAY |
40-45 minutes easy run |
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WEEK 10 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minutes warm up jog, 6-7 x 3 minutes at 5k pace with 2 minutes recovery jog, 12-15 minutes warm down jog |
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WEDNESDAY |
30-40 minutes easy cross training |
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THURSDAY |
30 minutes easy run |
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FRIDAY |
Rest Day |
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SATURDAY |
15 minutes easy, 15 minutes at half marathon pace, 3 minutes rest, 2 x 10 minutes at 10k pace with 3 minutes rest, 10 minutes easy |
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SUNDAY |
40-45 minutes easy run |
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WEEK 11 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minutes warm up jog, 8-10 x 2 minutes at 5k pace with 2 minutes recovery jog, 12-15 minutes warm down jog |
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WEDNESDAY |
30-40 minutes easy cross training |
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THURSDAY |
30 minutes easy run |
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FRIDAY |
Rest Day |
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SATURDAY |
20 minutes easy, 15 minutes at half marathon pace, 3 minutes rest, 15 minutes at 10k pace, 3 minutes rest, 10 minutes easy |
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SUNDAY |
30 minutes easy run |
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WEEK 12 |
1-WEEK TAPER PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
25-30 minutes easy |
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WEDNESDAY |
15 minutes warm up jog, 8 x 1 minutes at 5k pace with 1-minute recovery jog, 10 minutes warm down jog |
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THURSDAY |
Rest Day |
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FRIDAY |
20-25 minutes easy |
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SATURDAY |
15-20 minutes easy |
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SUNDAY |
RACE DAY |