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Standard Chartered Kuala Lumpur Marathon - 18 weeks, 4x running days/week

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Standard Chartered Kuala Lumpur Marathon - 18 weeks, 4x running days/week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tony Persson

All plans by this Coach

Length

18 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

An 18 week program that will prepare you for the Kuala Lumpur Marathon!
With 18 weeks and 4 days per week, this program is made for anyone that wants to do a timing in the range of 3:00-3:45 depending on earlier experiences and current fitness level.

It includes several time trials / self assessments. A threshold pace (AVG test pace x 1.05) of ca 4:00-4:30 on the later assessments should indicate that you are on track!

One day per week includes one optional strengthening workout (30 minutes) it focuses on core strength and hip flexor movement.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
00:14:00 00:55:00
Day Off x2
—— ——
Strength x1
00:22:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
00:14:00 00:55:00
Day Off
—— ——
Strength
00:22:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tony Persson

Tony's Coaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.

Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.


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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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