TBC/ Running Marathon/ 4:00

Average Weekly Training Hours 08:57
Training Load By Week
Average Weekly Training Hours 08:57
Training Load By Week
Sample Day 2
1:00:00

BT: Warm-up 10-20 minutes and then start a continuous 30 minute tempo run at a pace of 8:57-9:02/mile (5:53-5:58/km). This is the pace you will run for miles 4-20 in the marathon. Your heart rate should not exceed the 3 zone (go to trainingbible.com and click on Free Resources for details on heart rate zones.) Cool down with slow jogging or walking for a few minutes afterwards and then stretch.

Sample Day 3
0:30:00

Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Sample Day 3
1:00:00

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Sample Day 3
0:45:00

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 4
1:00:00

BT: Warm-up 10-20 minutes and then start a continuous 30 minute tempo run at a pace of 8:57-9:02/mile (5:53-5:58/km). Cool down with slow jogging or walking for a few minutes afterwards and then stretch.

Sample Day 5
0:30:00

Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Sample Day 5
1:00:00

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.