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#w/cMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYTOTALTIPS
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actual workoutweek 120 mins strength session + 8km 5:03/km (intervals)x6:20km 5:25/km + 20 mins strengthx5km 5:09/km5km 5:19/km12km 5:40/km36km
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11/9/2320 mins strength sessionRESTINTERVALS

1.5km warm up

2 x 2km Tempo (3mins walk between reps)

1.5km warm down
AM: 6km easy run

PM: 20 min strength session		REST5km easy run

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6 x 20 second strides		LONG RUN

12km at Marathon Pace		25-35kmStrengthening = core work leg work and upper body. Can be done at home but gym is ideal.
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actual workoutweek 2x20 mins strength session9km 4:59/km 16km 5:25/km37km
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21/16/2320 mins strength sessionRESTINTERVALS

1.5km warm up

2 x 3km Tempo (3mins walk between reps)

1.5km warm down
AM: 6km easy run

PM: 20 min strength session		REST5km easy run

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6 x 20 second strides		LONG RUN

14km at Marathon Pace		30-40km
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actual workoutweek 3x20 mins strength session10km 5:20/km6km 5:19/km18km 5:29/km20 mins strength + 6km 5:19/km40km
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31/23/2320 mins strength sessionRESTSESSION

1.5km warm up

6km at Tempo pace

1.5km warm down
AM: 6km easy run

PM: 20 min strength session		REST5km easy run

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6 x 20 second strides		LONG RUN

18km at Marathon Pace		35-45km
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actual workoutweek 4x20 mins strength session / ankle pain20 mins strength session20 mins strength session20 mins strength session6km4km10km
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41/30/2320 mins strength sessionRESTINTERVALS

1.5km warm up

6 x 1km Tempo (2min walk between reps)

1.5km warm down
AM: 6km easy run

PM: 20 min strength session		REST3km easy run

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2 x 20 second strides		LONG RUN
8km at Marathon Pace		35-45km1st recovery week [ankle sprain - off for a week]
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actual workoutweek 521km @ 5:20/kmx5km @ 5:43x1h gym session @ VA with Ines23km @ 5.51x49km
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52/6/23RESTREST6km Easy Run

4x10 second strides		AM: 6km easy run

PM: 20 min strength session		REST6km easy run

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6 x 20 second strides		LONG RUN

22km at Marathon Pace		20-30kmtempo pace = relaxed (comfortably hard, pace you can hold for an hour)
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actual workoutweek 6xx10km @ 4:336km @ 4:5710km @ 5:41x26km @ 5:2152km
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62/13/2320 mins strength sessionRESTINTERVALS

1.5km warm up

4 X 1200m at Interval Pace 2 (2min walk between reps)

1.5km warm down
AM: 6km easy run

PM: 20 min strength session		REST6km easy run

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6 x 20 second strides		LONG RUN

24km at Marathon Pace		40-50km
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actual workoutweek 7x5km @ 5:45x8km @ 5:12x30km @ 5:32x43km
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72/20/2320 mins strength sessionRESTINTERVALS

1.5km warm up

8x500m at Interval Pace 1 (2min walk between reps)

1.5km warm down
AM: 6km easy run

PM: 20 min strength session		REST6km easy run

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6 x 20 second strides		LONG RUN

26km at Marathon Pace		40-50km
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actual workoutweek 8xx3km - major knee pain1h Gym session @ VA with Bouda - leg work!x8km @ 6:0010km @ 4:5421km
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82/27/23RESTREST6km Easy Run

4x10 second strides		AM: 6km easy run

PM: 20 min strength session		REST4km Easy Run

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2 x 20 second strides		LONG RUN

12km at Marathon Pace		20-30kmLOTS OF STRETCHING AND FOAM ROLLING (2nd recovery week)
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actual workoutweek 9xxstrenght 20 mins6km @ 5:15xx31km @ 5:4537 km
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93/6/2320 mins strength sessionRESTINTERVALS

1.5km warm up

2 x 3km at Tempo Pace (3min walk between reps)

1.5km warm down
AM: 6km Easy Run

PM: 20 mins strength session		REST5km Easy Run

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6x20 second strides		LONG RUN

32km at Marathon Pace		45-55kmStart introducing Gels (every 45 mins) and Water + Camel Bag if needed
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actual workoutweek 9Physioxstrenght 20 mins + 5km spinning6km @ 5:4010km @ 5:35 + 30 mins strengthx24km @ 5:2540km
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103/13/23RESTRESTINTERVALS

1.5km warm up

3x2km at IP 2 (3 mins walk between reps)

1.5km warm down
AM: 6km Easy Run

PM: 20 mins strength session		REST5km Easy Run

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6x20 second strides		LONG RUN

24km at Marathon Pace		40-50kmStart reducing volume of runs before the big week. The hardest work has been done.
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actual workoutweek 10Physio + 1h strengthx5km @ 4:36 at the gym (treadmill)45 mins HIIT 10km @ 4:465km @ 6:0014km @ 5:2734km
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113/20/2320 mins strength sessionRESTINTERVALS

1.5km warm up

4x1500m at IP 1 (2min walk between reps)

1.5km warm down
AM: 6km easy run

PM: 20 min strength session		REST5km easy run

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6 x 20 second strides		LONG RUN

14km at Marathon Pace		30-40kmRace checklist and organise before Race
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actual workoutweek 10xxxxGet RIBxxx
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123/27/23RESTRESTINTERVALS

1.5km warm up

4x1 km at Marathon Pace
(2 min walk between reps)

1.5km warm down
AM: 6km easy run

PM: REST		REST

Train to Paris		4km Easy Run

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2 x 20 second strides		RACE DAY!15-25km

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RACE		Au revoir!
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