Standard Chartered Kuala Lumpur Marathon - 18 weeks, 3x running days/week
Tony PerssonAll plans by this Coach
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An 18 week program that will prepare you for the Kuala Lumpur Marathon!
With 18 weeks and 3 days per week, this program is made for anyone that has previously done a full or half Marathon and is now targeting a 4:30-5:30 hrs Marathon time.
It includes several time trials / self assessments. A threshold pace (AVG test pace x 1.05) of ca 6:20-6:50 on the third assessment 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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:12 hrs||0:55 hrs|
|0:23 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:12 hrs||0:55 hrs|
||0:23 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor