rnasti marathon 2016 training
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weeks leftdate of the weekMonTueWedThuFriSat
long run (kms)
total (kms)comments
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1808/01/16 to 08/07/1630-40minutes +4strides2460,62
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1708/08/16 to 08/14/161hr walk +optional 30min recovery run40-50minutes easy +4strideschoice of tempo 20-minute OR 3x1600medium long: 60-70min easy40-50minutes easy30-40minutes +4strides2776,38 + (7 speed walk)
for all tempo repeats (ie, n x 1600), rest (jog) 1min after each repeat
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1608/15/16 to 08/21/161hr walk +optional 30min recovery run40-50minutes easy +4strideschoice of tempo 20-minute OR 3x1600medium long: 60-70min easy; last 20min @MP40-50minutes easy30-40minutes +4strides3178 + (7 speed walk)@MP = at marathon pace
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1508/22/16 to 08/28/161hr walk +optional 30min recovery run30-40min easy + 4stridesfartlek40-50min easy30-40min easy + 4strides30-40minutes +4strides2462,9 + (6,6 speed walk)recovery or back-off week
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1408/29/16 to 09/04/161hr walk +optional 30min recovery run40-50minutes easy +5strides25-min tempomedium long: 65-75min easy40-50min easy +optional 4strides30-40minutes +5strides2772,7 + (6,7 speed walk)
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1309/05/16 to 09/11/161hr walk +optional 30min recovery run40-50minutes easy +5strides4x1600 tempo OR 25-min tempomedium long: 65-75min easy40-50min easy +optional 4strides30-40minutes +5strides2167,9 + (6,9 speed walk)half marathon race week
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1209/12/16 to 09/18/161hr walk +optional 30min recovery run40-50minutes easy +5stridesfartlek upto 70min total45-55min easy40-50min easy +optional 5strides30-40minutes +5strides2467,7 + (6,9 speed walk)
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1109/19/16 to 09/25/161hr walk +optional 30min recovery run30-40min easy + 5strides25-min tempo OR 4x1600 tempomedium long: 65-75min easy; last 25min @MP40-50min easy +optional 6strides30-40minutes +5strides2774 + (6,6 speed walk)
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1009/26/16 to 10/02/161hr walk +optional 30min recovery run40-50minutes easy +6strides10-15min easy +25min @MP +5min faster +10-15min easymedium long: 65-75min easy40-50min easy +optional 6strides30-40minutes +6strides3080 + (6,8 speed walk)
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910/03/16 to 10/09/161hr walk +optional 30min recovery run40-50minutes easy +6stridesfartlek upto 70min total45-55min easy40-50min easy +optional 6strides30-40minutes +6strides2469,3 + (6,6 speed walk)recovery week
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810/10/16 to 10/16/161hr walk +optional 30min recovery run40-50minutes easy +6strides5x1600 tempomedium long: 60-70min easy40-50min easy +optional 6strides30-40minutes +6strides2771,72 + (6,74 speed walk)
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710/17/16 to 10/23/161hr walk +optional 30min recovery run30-40min easy + 6strides10-15min easy +30min @MP +5min faster +10-15min easymedium long: 70-80min easy; last 25min @MP30-40min easy + 6strides30-40minutes +6strides2976,8 + (6,9 speed walk)
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610/24/16 to 10/30/161hr walk +optional 30min recovery run40-50minutes easy +7strides10-15min easy +35min @MP +5min faster +10-15min easymedium long: 70-80min easy40-50min easy +optional 7strides30-40minutes +7strides3280,6 + (6,8 speed walk)
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510/31/16 to 11/06/161hr walk +optional 30min recovery run40-50minutes easy +7strides5x1600 tempo OR 40-min tempomedium long: 75-85min easy; last 30min @MP40-50min easy +optional 7strides30-40minutes +7strides2877,9 + (6,8 speed walk)
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411/07/16 to 11/13/161hr walk +optional 30min recovery run40-50minutes easy +7strides5x1600 tempo OR 40-min tempomedium long: 75-85min easy40-50min easy +optional 7strides30-40minutes +7strides3583,7 + (7 speed walk)
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311/14/16 to 11/20/161hr walk +optional 30min recovery run30-40min easy + 8stridesfartlek45-55min easy30-40min easy + 8strides30-40min easy + 8strides27k MP (or 180minutes)76,2recovery; taper wk1
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211/21/16 to 11/27/161hr walk +optional 30min recovery run40-50min easy + 8strides10-15min easy +20min @MP +5min faster +10-15min easymedium long: 65-75min easy; last 30min @MP40-50min easy +8strides30-40min easy + 8strides24k MP (or 150minutes)69,37 + (7,11 speed walk)taper wk2
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111/28/16 to 12/04/161hr walk +optional 30min recovery run40-50min easy + 8strides10-15min easy +20min @MP +5min faster +10-15min easymedium long: 65-75min easy; last 30min @MP40-50min easy +8strides30-40min easy + 8strides20k MP (or 120minutes)66,7 (+ 6,9 speed walk)taper wk3
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012/05/16 to 12/11/161hr walk +optional 30min recovery run10-15min easy +20min @MP +5min faster +10-15min easy60-70min easyrest30-40min easy +6-8strides30-40min easy +6-8strides
42,195
74,45 (+ 6,9 speed walk)marathon week
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-112/12/16 to 12/18/16rest
1hr walk OR rest
1hr walk OR rest
restrest35-minutes easy and then after run do this (Strength and Mobility)brisk walk 30-60minutes then do Strength and Mobility (see video above)5,08 (+ 19,78 speed walk)post-marathon
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-212/19/16 to 12/25/16light cross training -- like biking, swimming, or just to walk. after cross training do Strength and Mobility or vice versa.30-minutes easy and then Strength and Mobility no running just Strength and Mobilitylight cross training, then Strength and Mobility (just done Strength and Mobility) or before cross training.30minutes easy, then Strength and Mobility 45-minutes easy, then Strength and Mobility brisk walk 45-60minutes then Strength and Mobility17,06 (+ 10,47 speed walk)post-marathon
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-312/26/16 to 01/01/1730-minutes easy, then easy strength and mobility45-minutes easy, then easy strength and mobilityeasy strength and mobilitylight cross training for 45 to 60minutes (just 35' bike done) then do strength and mobility35minutes easy then easy strength and mobility60-minutes easy then easy strength and mobility45-65 minutes brisk walk then easy strength and mobility35,8 (+ 8,5 bike)post-marathon
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-401/02/17 to 01/08/17Lunge Matrix + Leg Swings, then
run easy for 45minutes with 5strides (10seconds 5k pace or faster), then
Strength & Mobility Easy Phase 1
Lunge Matrix + Leg Swings, then
run easy for 60minutes (if you feel good this day, run the last 15minutes slightly faster), then
Strength & Mobility Easy Phase 2
Lunge Matrix + Leg Swings, then
run easy for 45minutes, then
Strength & Mobility Easy Phase 1
cross train for 45-to-60minutes, then
Strength & Mobility Easy Phase 2
Lunge Matrix + Leg Swings, then
run easy for 50minutes with 5strides (10seconds 5k pace or faster), then
Strength & Mobility Easy Phase 1
Lunge Matrix + Leg Swings, then
run easy 12k to 16k (don't speed up, stay easy throughout), then
Strength & Mobility Hard Phase 1
60-to-70minutes brisk walk, then
Strength & Mobility Easy Phase 1
49,75km + 20,45km bike + 8,30km brisk walkpost-marathon
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901/09/17 to 01/15/17LM+LS then 30minutes E, then SAM EP1LM+LS then 45minutes E with 5strides (10seconds) then SAM EP1LM+LS then fartlek (total 60minutes) then SAM HP1LM+LS then 70-75minutes E then SAM EP2cross train for 45-to-60minutes, then
SAM EP1
LM+LS then 45minutes E with 5strides (15 seconds) then SAM EP2LM+LS then run 1h45minutes E (speed up last 20minutes if possible) then SAM HP158,80km + 5,10km brisk walkrebuild base 1
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801/16/17 to 01/22/1760-70minutes brisk walk then SAM EP1LM+LS then 50minutes E with 5strides (10seconds) then SAM EP1LM+LS then 15min E (warm-up) + [3 x 1600 tempo 1min recovery jog] + 15min E (cool down) then SAM HP1LM+LS then 75-80minutes E then SAM EP2cross train for 45-to-60min then SAM EP1LM+LS then 45minutes E with 5strides (15 seconds) then SAM EP2LM+LS then run 2h E then SAM HP156,12km + 8,08km brisk walk + Cross train 1,1kmrebuild base 2
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701/23/17 to 01/29/1760-70minutes brisk walk then SAM EP1LM+LS then 55minutes E with 5strides (10seconds) then SAM EP1LM+LS then 15min E (warm-up) + [20min T 3min recovery; 15min T 2min recovery 1600 T 1min recovery] + 15min E (cool down) then SAM HP1LM+LS then 85minutes E then SAM EP2cross train for 45-to-60min then SAM EP1LM+LS then 45minutes E with 5strides (15 seconds) then SAM EP2LM+LS then run 2h E (speed up last 30min) then SAM HP162,7 + 6,7 brisk walkrebuild base 3
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601/30/17 to 02/05/17restLM+LS then 45minutes E with 5strides (10seconds) then SAM EP1LM+LS then 60minutes E (speed up last 15minutes) then SAM EP2LM+LS then 50minutes E then SAM EP1restrestLM+LS then 1h30minutes E then SAM HP139,64recovery week
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502/06/17 to 02/12/1760-70minutes brisk walk then SAM EP2LM+LS then 55minutes E with 5strides (10seconds) then SAM EP1LM+LS then 20min E + [6 x 800 H; 2min jog] + 15min E then SAM HP1LM+LS then 75minutes E (speed up last 20minutes) then SAM EP2restLM+LS then 45minutes E with 5strides (15 seconds) then SAM EP2LM+LS then run 2h E (speed up last 30min) then SAM HP261,6 + 8 brisk walkbuild speed 1
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402/13/17 to 02/19/1760-70minutes brisk walk then SAM EP2LM+LS then 55minutes E with 5strides (10seconds) then SAM EP1LM+LS then 20min E + [5 x 1000 H; 3min jog] + 15min E then SAM HP1LM+LS then 80minutes E (speed up last 25minutes) then SAM EP210 km easy Run LM+LS then 45minutes E with 5strides (15 seconds) then SAM EP2run 2h10min E (speed up last 35min) 32,3build speed 2
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302/20/17 to 02/26/1760-70minutes brisk walk then SAM EP2LM+LS then 55minutes E with 5strides (10seconds) then SAM EP1LM+LS then 20min E + [5 x 1200 H; 3min jog] + 15min E then SAM HP1LM+LS then 85minutes E (speed up last 30minutes) then SAM EP2cross train for 45-to-60min then SAM EP1LM+LS then 45minutes E with 5strides (15 seconds) then SAM EP2LM+LS then run 2h20min E (speed up last 40min) then SAM HP2build speed 3
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202/27/17 to 03/05/1760-70minutes brisk walk then SAM EP2taper 1; specific speed
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103/06/17 to 03/12/1760-70minutes brisk walk then SAM EP2taper 2; specific speed
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003/13/17 to 03/19/1760-70minutes brisk walk then SAM EP2half marathon race week
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03/20/17 to 03/26/1760-70minutes brisk walk then SAM EP2
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03/27/17 to 04/02/17
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04/03/17 to 04/09/17
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04/10/17 to 04/16/17
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04/17/17 to 04/23/17
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04/24/17 to 04/30/17
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05/01/17 to 05/07/17
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05/18/17 to 05/14/17
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05/15/17 to 05/21/17
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05/22/17 to 05/28/17
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05/29/17 to 06/04/17
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06/05/17 to 06/11/17
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06/12/17 to 06/18/17
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06/19/17 to 06/25/17
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06/26/17 to 07/02/17
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