Berlin Marathon Training 2017 - September 24
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
DateTarget RunNotes
2
JUNE
3
Thurs 15miles easy / 8km- too exhausted from move
4
Fri 210 km6 km (av speed: 6:31, time: 39 mins)
5
Sat 35km race (aim for 25 mins) or 3m timed run (24mins)8 km (av speed: 6.35, time: 54 min)
6
Sun 4Rest-
7
14 / 23
8
WEEK ONE
9
Mon 55miles easy / 8km30 mins exercise vid
10
Tues 6Rest-
11
Weds 710mins easy, then 10 x 30 secs fast, 60 secs slow, then 5 mins jog9.5 km (av speed: 6:29, time: 1hr 1min)
12
Thurs 85miles easy / 8km-
13
Fri 9Rest-
14
Sat 105km race (aim for 25 mins) or 3m timed run (24mins)5 km
15
Sun 1110 km-
16
14 / 31
17
WEEK TWO
18
Mon 125miles easy / 8km-
19
Tues 13Rest-
20
Weds 1410mins easy, then 10 x 30 secs fast, 60 secs slow, then 5 mins jog4.5
21
Thurs 155miles easy / 8km-
22
Fri 16Rest-
23
Sat 175km race (aim for 25 mins) or 3m timed run (24mins)-
24
Sun 1812.5 km-
25
4.5 / 31BAD WEEK!
26
WEEK THREE-
27
Mon 195miles easy / 8km-
28
Tues 20Rest-
29
Weds 2110mins easy, then 10 x 30 secs fast, 60 secs slow, then 5 mins jog4.8 (av speed: 6:32, time: 31 mins)
30
Thurs 225miles easy / 8km-
31
Fri 23Rest-
32
Sat 245km race (aim for 25 mins) or 3m timed run (24mins)-
33
Sun 259miles steady run / 14.5 km-
34
4.8
35
WEEK FOUR
36
Mon 26Rest8.5 (av speed: 6:23, time: 55 min)
37
Tues 276miles steady / 10 km12.5 (av speed: 6:23, time: 1hr 19min)
38
Weds 2810 mins warm up.,then 8 x 40 secs uphill, jogging back down, then 10 mins warm down-
39
Thurs 295-6miles easy / 9km-
40
Fri 30Rest-
41
JULY
42
Sat 15miles steady / 8km-
43
Sun 212miles in 2 Hours / 19km-
44
21
45
WEEK FIVE
46
Mon 3Rest-
47
Tues 46miles steady / 10 km5 k
48
Weds 5
Warm up, then 4 x 60 secs fast, then 4 x 30 secs fast, both with 60 sec recoveries, then 10 mins jog
49
Thurs 66miles easy / 10 km-
50
Fri 7Rest-
51
Sat 820 mins jog and strides14.5 k
52
Sun 9Race 5miles (Aim for 40 mins) or 10km (52mins)6.5 k
53
26 k
54
WEEK SIX
55
Mon 10RestRest day
56
Tues 116miles easy / 10 km6 miles (10.11/mile, 1hr 1 min)
57
Weds 1210 mins jog,8*40secs uphill, recovery back down 10min warm down2.51 miles (10.07/mile, 25 mins)
58
Thurs 136m easy / 10 kmRest day
59
Fri 14Rest6.6 miles (9.55/mile, 1hr 05)
60
Sat 1520 mins moderate - UPDATE - try for 15 miles13 miles (11.08/mile, 2hr 31)
61
Sun 166 miles at race paceRest day
62
28 miles / 45 km
63
WEEK SEVEN
64
Mon 176 mile fartlek /10 km-
65
Tues 18RestRest day
66
Weds 1910 mins jog, then 10 x 40 secs uphill, jogging back down, then 10 mins jog4 miles (10.33/mile 41:10)
67
Thurs 20RestRest day
68
Fri 215 mile easy / 8km-
69
Sat 22Rest13 miles (10.30/mile, 2hr 17)
70
Sun 2315mile training run at moderate pace / 24 kmRest day
71
17 miles
72
WEEK EIGHT
73
Mon 24RestRest day
74
Tues 256 mile steady / 10km11 miles (11.53/mile, 2hr 10)
75
Weds 266 mile steady, including 10*1 min fast, 2 mins slow / 10km-
76
Thurs 272 miles easy then 2 miles brisk, 2 miles easy / 3.5km6.3 miles (10.42/mile, 1hr 08)
77
Fri 28RestRest day
78
Sat 2925 mins easy-
79
Sun 3010 k race or 6 mile fast-
80
17.3 miles
81
WEEK NINE
82
Mon 31Rest3 miles (running machine)
83
AUGUST
84
Tues 16mile fartlek / 10 kmSpinning class (1 hour)
85
Weds 2Warm up, then 3 * 1mile timed, 4 mins recovery, warm down.-
86
Thurs 35 Mile easy / 8 km-
87
Fri 4Rest
5 km in 29 mins (fartlek - 1 min slow, 1 min fast)
88
Sat 525 mins easy-
89
Sun 610 mile race-
90
6 miles
91
WEEK TEN
92
Mon 7Rest
5 km in 28 mins (fartlek - 1 min slow, 1 min fast)
93
Tues 82miles easy, then 3miles brisk, then 1mile jog8.75 miles (10.56/mile, 1hr 35 mins)
94
Weds 9Warm up, then 10*40 secs fast uphill, jogging back down
95
Thurs 106miles easy / 10 km
96
Fri 11Rest
97
Sat 1220 mins easy
98
Sun 1318miles easy training run - aim for 3 hrs / 28 km
99
100
WEEK ELEVEN
Loading...