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Marathon To Complete
(Recorded in Miles)
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
Pace Schedule
Long Run (LSD)
Steady Run

Tempo/
Fartlek/
Hills
Speed
Race
Walk Adjusted Race Pace
   
To Complete
13:52–15:28
13:52
12:34
11:02
12:36
12:10
   
Run/Walk Interval = 10 min Running/1 min Walking
Hills are a distance of 600 m
     
 

For additional schedule information please look in
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