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Standard Chartered Kuala Lumpur Marathon - 14 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
No Ratings

Length

14 Weeks

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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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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

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
0:11 hrs 0:55 hrs
Day Off x2
—— ——
Strength x1
0:19 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
0:11 hrs 0:55 hrs
Day Off
—— ——
Strength
0:19 hrs 0:30 hrs

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.

$50.00 - Buy Now