#31 Marathon 8 weeks (3:00-3:15)

Average Weekly Training Hours 05:21
Training Load By Week
Average Weekly Training Hours 05:21
Training Load By Week

A training program with 4 workouts a week is designed for those who have already run a half marathon for 1: 25-1: 30

Sample Day 1
1:10:00
7.77mi
Interval Run 5*1km'(4'00''/km)[3'run]

Run 30'*4'40'/ΠΊΠΌ, 5*1km'(4'00''/km)[3'run], recovery 5'

Sample Day 3
0:50:00
6.84mi
Run 40`(4`20``/km)

continuously: warm up 5'+run 40'(4'20``/km)+recovery 5'

Sample Day 6
1:40:00
12.86mi
Long Run 100'(4'50''/km)

Long run 100'(4'50''/km)

Sample Day 8
1:17:00
8.39mi
Interval Run 6*1km(4'00''/km)[3']

run 30'(4'40'/km) 6*1km(4'00''/km)[3'], recovery 5'

Sample Day 22
0:50:00
6.9mi
Run 50'(4'40''/km) with long speed 4*2'(3'40''/km)

run 50'(4'40''/km) with long speed 4*2'(3'40''/km)

Sample Day 24
1:00:00
7.99mi
Run 60'(4'40''/km)

run 60'(4'40''/km)

Sample Day 34
2:10:00
17.31mi
Long Run 130'(4'40''/km)

long run 130'(4'40''/km)

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