Spring 2013 Marathon
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WeekDatesMondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
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PlanActTimeMpmPlanActTimeMpmPlanActTimeMpmPlanActTimeMpmPlanActTimeMpmPlanActTimeMpmPlanActTimeMpmPlanActualActual
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1724/12/2012906012060100170506566 -
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1631/12/2012806013660110170606755.555.5 -
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1507/01/2013107601410.201:18:0107:38610.11212.101:32:3807:391616.102:13:1208:16607055.855.8 -
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1414/01/2013107601412.201:37:4608:0065.300:42:4508:031212.501:43:5508:182018.802:59:5109:33607455.755.7 -
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1321/01/2013108.5601511.701:39:0408:2865.300:43:5108:161312.301:39:3308:051817.902:48:1209:231007859.759.7 -
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1228/01/2013107.101:07:2209:29601314.201:47:0507:3265.800:42:0907:161012.101:29:0407:21160720.503:55:5111:306862.962.9 -
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1104/02/2013117.900:59:4007:33712.401:29:5207:14150811.701:24:2907:131312.501:30:2207:132018.402:26:2507:571008469.669.6 -
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1011/02/201398.701:05:1707:30724.805:08:5412:2715078.200:56:4406:551214.701:50:2007:301613.201:52:1008:291007667.267.2 -
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918/02/2013910.201:13:5407:1480150710.301:14:0907:111326.403:21:2507:371820.303:27:1810:121008067.6567.7 -
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825/02/201398.4100:56:2006:4170910.1401:10:4406:58801514.501:37:4106:441618.902:26:3107:45105.400:39:1007:157454.654.6 -
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704/03/2013810.501:16:0407:1470910.301:15:4507:2180125.500:42:0007:381619.702:22:2507:13108.601:05:5407:397054.654.6 -
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611/03/20135701:08:5909:51701012.201:25:1106:58106.300:47:0207:271216.402:05:3507:39160010.501:21:0907:436052.452.4 -
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518/03/20133075.400:38:5507:12103.600:29:2008:0875.200:34:2806:3734.100:29:1907:095552.509:58:4511:24008570.870.8 -
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425/03/20139074.300:30:2907:05143.200:22:2006:58108.500:59:2506:5965.200:35:3806:511816.501:48:5606:36107437.737.7 -
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301/04/201385.300:35:3306:421913.201:39:1307:3012610.501:16:5907:19810.501:11:4406:4922102202:43:2007:258561.561.5 -
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208/04/201390711.201:19:0607:031409068.100:53:3606:371714.201:36:0106:45606833.533.5 -
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115/04/201380913.601:40:2207:22607700:47:0406:43511.301:20:4307:08136.400:47:0607:21605438.338.3 -
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022/04/201379.601:09:2507:136088.200:59:1607:13405044.200:32:1007:3926.226.202:58:4406:4960.248.248.2 -
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1292.2951.650
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Distance:26.2Target Time:02:52:00
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Target Pace:06:3301722.86666666702:48:00
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Target Pace: + 10%07:1310189.23.15333333303:09:12
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Target Pace: + 15%07:3215197.83.29666666703:17:48
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Target Pace: + 20%07:5220206.43.4403:26:24
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Target Pace: + 25%08:12252153.58333333303:35:00
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Minutes Target172Decimal Target2.866666667
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Recovery - very easy pace
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Lactate Threshold - Warm up - HM pace - Cool Down
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General Aerobic - 15% to 25% slower than MP
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Medium - Long Run - as per long run, unless followed by a hard session. Then stick to 20% lower
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Long Run - 10% to 20% slower than MP. Start at 20% slower and last 5 to 10 miles run at 10% slower.
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Marathon Pace - As it says on the tin! 06:33 Miles per min!
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VO2 Max - run at 5km pace
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Tuesday Bike ride, skipping, cross training. Thursday bike ride and cross training and small run after ride
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