#32 Marathon 8 weeks (3:30-3:45)

Average Weekly Training Hours 04:32
Training Load By Week
Average Weekly Training Hours 04:32
Training Load By Week

A training program with 3 workouts a week is designed for those who have already run a half marathon for 1: 40-1: 45

Sample Day 1
1:20:00
6.84mi
Interval Run 5*3`(4`45``)

Run 30'*5'20'/ΠΊΠΌ, 5*3'(4'45''/km)[3'run], recovery 5'

Sample Day 3
0:50:00
6.21mi
Run 40`(5`/km)

continuously: warm up 5'+run 40'(5'/km)+recovery 5'

Sample Day 6
1:40:00
11.81mi
Long Run 100`

Long run 100'

Sample Day 8
1:11:00
Interval Run 6*3'(4'45''/km)

run 30'(5'20'/km) 6*3'(4'45''/km)[3'], recovery 5'

Sample Day 10
1:00:00
7.15mi
Run 50`(5'/km)

continuously: warm-up 5'+run 50' (5'/km)+recovery 5'

Sample Day 13
1:40:00
11.65mi
Long Run 110`*5`20``

long run 110'*5'20''/km

Sample Day 15
1:17:00
Interval Run 7*3'(4'45''/km)

run 30'(5'20'/km), 7*3'(4'45''/km)[3'], recovery 5'

Igor Lishchynskyy
|
Igor LI

Professional coach.
My athletes have such records: 400m(F)-52,42; 800m(F)-1.57,32; 1500m(F)-4.00,04; 3000m-(F)-8.53,9; 3000m-indoor(F)-8.41,01; 3000m-steeplchase(F)-9.46,91; 10000m(F)-33.16,61; 800m(M)-my PB-1.48,82; 1500m(M)-3.38,44; my PB-3.40,23; 3000m(M)-7.42,94; 5000m(M)-3.12,35; 1000m(M)-28.09,71; marathon(M)-2.10,18