| Marathon To Complete (Recorded in Kilometers) |
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Week |
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Total |
1 |
10 LSD Run/Walk |
Off |
6 Tempo |
10 Tempo |
6 Steady Run |
Off |
6 Steady Run |
38 |
2 |
10 LSD Run/Walk |
Off |
6 Tempo |
10 Tempo |
6 Steady Run |
Off |
6 Steady Run |
38 |
3 |
13 LSD Run/Walk |
Off |
6 Tempo |
10 Tempo |
8 Steady Run |
Off |
6 Steady Run |
43 |
4 |
13 LSD Run/Walk |
Off |
6 Tempo |
10 Tempo |
8 Steady Run |
Off |
6 Steady Run |
43 |
5 |
16 LSD Run/Walk |
Off |
6 Tempo |
10 Tempo |
8 Steady Run |
Off |
6 Steady Run |
46 |
6 |
16 LSD Run/Walk |
Off |
6 Tempo |
10 Tempo |
8 Steady Run |
Off |
6 Steady Run |
46 |
7 |
19 LSD Run/Walk |
Off |
6 Tempo |
4 Hills 5 km |
8 Steady Run |
Off |
6 Steady Run |
44 |
8 |
23 LSD Run/Walk |
Off |
6 Tempo |
5 Hills 6 km |
8 Steady Run |
Off |
6 Steady Run |
49 |
9 |
26 LSD Run/Walk |
Off |
6 Tempo |
6 Hills 7 km |
8 Steady Run |
Off |
6 Steady Run |
53 |
10 |
19 LSD Run/Walk |
Off |
6 Tempo |
7 Hills 8.5 km |
8 Steady Run |
Off |
6 Steady Run |
47.5 |
11 |
29 LSD Run/Walk |
Off |
6 Tempo |
8 Hills 9.5 km |
8 Steady Run |
Off |
6 Steady Run |
58.5 |
12 |
29 LSD Run/Walk |
Off |
6 Tempo |
9 Hills 11 km |
8 Steady Run |
Off |
6 Steady Run |
60 |
13 |
32 LSD Run/Walk |
Off |
6 Tempo |
10 Hills 12 km |
8 Steady Run |
Off |
6 Steady Run |
64 |
14 |
23 LSD Run/Walk |
Off |
6 Tempo |
10 Fartlek |
8 Steady Run |
Off |
6 Steady Run |
53 |
15 |
29 LSD Run/Walk |
Off |
6 Tempo |
10 Fartlek |
10 Steady Run |
Off |
6 Steady Run |
61 |
16 |
32 LSD Run/Walk |
Off |
6 Tempo |
10 Fartlek |
10 Steady Run |
Off |
6 Steady Run |
64 |
17 |
23 LSD Run/Walk |
Off |
6 Tempo |
10 Fartlek |
10 Steady Run |
Off |
16 Steady Run |
65 |
18 |
6
Run/Walk |
Off |
6 Tempo |
10 Steady Run |
Off |
Off |
3 Steady Run |
25 |
19 |
Race - Marathon |
42.2 |
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Pace Schedule |
Long Run (LSD) |
Steady Run |
Tempo/ |
Speed |
Race |
Walk Adjusted Race Pace |
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To Complete |
8:37–9:37 |
8:37 |
7:48 |
6:51 |
7:49 |
7:36 |
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Run/Walk Interval = 10 min Running/1 min Walking
Hills are a distance of 600m |
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For additional schedule information please look in |
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• Train for the ING Ottawa Marathon and Half Marathon on-line – Click here to register for the Marathon web-clinic Click here to register for the Half Marathon web-clinic Click here to register for the Walk - Marathon web-clinic Click here to register for the Walk - Half Marathon web-clinic Click here for information on our web clinics |
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