Standard Chartered Kuala Lumpur Marathon - 14 weeks, 4x running days/week
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
14 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
A 14 week program that will prepare you for the Kuala Lumpur Marathon!
With 14 weeks and 4 days per week, this program is made for anyone that wants to do a timing in the range of 3:30-4:00 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 4:10-4:40 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
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
00:12:00 | 00:55:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
00:19:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:12:00 | 00:55:00 | |
|
|
—— | —— | |
|
|
00:19:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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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