| Marathon To Complete (Recorded in Miles) |
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Week |
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Total |
1 |
6 LSD Run/Walk |
Off |
4 Tempo |
6 Tempo |
4 Steady Run |
Off |
4 Steady Run |
24 |
2 |
6 LSD Run/Walk |
Off |
4 Tempo |
6 Tempo |
4 Steady Run |
Off |
4 Steady Run |
24 |
3 |
8 LSD Run/Walk |
Off |
4 Tempo |
6 Tempo |
5 Steady Run |
Off |
4 Steady Run |
27 |
4 |
8 LSD Run/Walk |
Off |
4 Tempo |
6 Tempo |
5 Steady Run |
Off |
4 Steady Run |
27 |
5 |
10 LSD Run/Walk |
Off |
4 Tempo |
6 Tempo |
5 Steady Run |
Off |
4 Steady Run |
29 |
6 |
10 LSD Run/Walk |
Off |
4 Tempo |
6 Tempo |
5 Steady Run |
Off |
4 Steady Run |
29 |
7 |
12 LSD Run/Walk |
Off |
4 Tempo |
4 Hills 3 mi |
5 Steady Run |
Off |
4 Steady Run |
28 |
8 |
14 LSD Run/Walk |
Off |
4 Tempo |
5 Hills 4 mi |
5 Steady Run |
Off |
4 Steady Run |
31 |
9 |
16 LSD Run/Walk |
Off |
4 Tempo |
6 Hills 4.5 mi |
5 Steady Run |
Off |
4 Steady Run |
33.5 |
10 |
12 LSD Run/Walk |
Off |
4 Tempo |
7 Hills 5 mi |
5 Steady Run |
Off |
4 Steady Run |
30 |
11 |
18 LSD Run/Walk |
Off |
4 Tempo |
8 Hills 6 mi |
5 Steady Run |
Off |
4 Steady Run |
37 |
12 |
18 LSD Run/Walk |
Off |
4 Tempo |
9 Hills 7 mi |
5 Steady Run |
Off |
4 Steady Run |
38 |
13 |
20 LSD Run/Walk |
Off |
4 Tempo |
10 Hills 7.5 mi |
5 Steady Run |
Off |
4 Steady Run |
40.5 |
14 |
14 LSD Run/Walk |
Off |
4 Tempo |
6 Fartlek |
5 Steady Run |
Off |
4 Steady Run |
33 |
15 |
18 LSD Run/Walk |
Off |
4 Tempo |
6 Fartlek |
6 Steady Run |
Off |
4 Steady Run |
38 |
16 |
20 LSD Run/Walk |
Off |
4 Tempo |
6 Fartlek |
6 Steady Run |
Off |
4 Steady Run |
40 |
17 |
14 LSD Run/Walk |
Off |
4 Tempo |
6 Fartlek |
6 Steady Run |
Off |
10 Race Pace |
40 |
18 |
4 LSD Run/Walk |
Off |
4 Tempo |
6 Steady Run |
Off |
Off |
2 Steady Run |
16 |
19 |
Race - Marathon |
26.2 |
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Pace Schedule |
Long Run (LSD) |
Steady Run |
Tempo/ |
Speed |
Race |
Walk Adjusted Race Pace |
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To Complete |
13:52–15:28 |
13:52 |
12:34 |
11:02 |
12:36 |
12:10 |
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Run/Walk Interval = 10 min Running/1 min Walking
Hills are a distance of 600 m |
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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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