ABCDEFGHIJKLM
1
WEEKMondayTuesdayWednesdayThursdayFridaySaturdaySundayEstimated kmDurationAvg kmMiles
2
1running: 14k, 4x 1.6k @TMP
- warmup: 2km @z2
- repeat: 4
- run: 1600m @ 5:00-4:30
- recover: 900m @z2
- run: 2km
- cooldown: lap-button		running: 8k jog
- run: 8km
- cooldown: lap-button		running: 11-15k, middle 5k @MP
- warmup: 4km @z2
- run: 5km @ 5:40-5:30
- run: 6km @z2
- cooldown: lap-button		running: 1.5h run
- run: 90:00
- cooldown: lap-button		running: 3h run
- run: 180:00
- cooldown: lap-button		78.00:10:001.71.0
3
214k, 4x 1.6k @TMP8k jog11-15k, middle 5k @MP1.5h run3h run78.00:15:002.51.6
4
3running: 14k, 2x1.6k @HMP
- warmup: 4km @z2
- repeat: 2
- run: 1.6km @ 5:05-4:50
- recover: 1.4km @z2
- run: 4km @z2
- cooldown: lap-button		8k jog11-15k, middle 5k @MPrunning: 2h run
- run: 120:00
- cooldown: lap-button		running: 3.5h run
- run: 210:00
- cooldown: lap-button		90.00:30:005.03.1
5
4running: 10k, 3x1.6k @TMP
- warmup: 1500m @z2
- repeat: 3
- run: 1600m @ 5:00-4:30
- recover: 900m @z2
- run: 1km @z2
- cooldown: lap-button		8k jogrunning: 10k, middle 3.2k @MP
- warmup: 4km @z2
- run: 3200m @ 5:40-5:30
- run: 2800m @z2
- cooldown: lap-button		1.5h run2h run63.00:40:006.74.1
6
5running: 15k, 6x1.6k @TMP
- warmup: 2km @z2
- repeat: 6
- run: 1600m @ 5:00-4:30
- recover: 400m @z2
- run: 1km
- cooldown: lap-button		8k jogrunning: 15k, middle 5k @MP
- warmup: 5km @z2
- run: 5km @ 5:40-5:30
- run: 5km @z2
- cooldown: lap-button		running: 3.5-4h run
- run 225:00
- cooldown: lap-button		3h run104.70:45:007.54.7
7
615k, 6x1.6k @TMP8k jog15k, middle 5k @MP3.5-4h run3h run104.70:50:008.35.2
8
7running: 15k, 6x1.6k @HMP
- warmup: 2km @z2
- repeat: 6
- run: 1600m @ 5:05-4:50
- recover: 400m @z2
- run: 1km
- cooldown: lap-button		8k jog15k, middle 5k @MP3.5-4h runrunning: 3h run, last @MP
- run: 120:00
- run: 60:00 @ 5:40-5:30
- cooldown: lap-button		104.71:00:0010.06.2
9
8running: 15k, 3x3.2k @HMP
- warmup: 2km @z2
- repeat: 3
- run: 3200m @ 5:05-4:50
- recover: 800m @z2
- run: 1km @z2
- cooldown: lap-button		8k jog15k, middle 5k @MP2h runrunning: 2.5h run
- run: 150:00
- cooldown: lap-button		83.01:20:0013.38.3
10
915k, 6x1.6k @TMP8k jog15k, middle 5k @MPrunning: 4h run
- run: 240:00
- cooldown: lap-button		running: 3.5h run, last @MP
- run: 150:00
- run: 60:00 @ 5:40-5:30
- cooldown: lap-button		113.01:30:0015.09.3
11
1015k, 6x1.6k @TMP8k jog15k, middle 5k @MP4-hour run3.5h run, last @MP113.01:45:0017.510.9
12
1115k, 3x3.2k @HMP8k jog15k, middle 5k @MP2.5h run3h run93.02:00:0020.012.4
13
1215k, 6x1.6k @TMP8k jog15k, middle 5k @MP4h runrunning: 5h run
- run: 300:00
- cooldown: lap-button		128.02:30:0025.015.5
14
1315k, 6x1.6k @TMP8k jog15k, middle 5k @MP4h run5h run128.03:00:0030.018.6
15
14running: 15k, 4x1.6k @TMP
- warmup: 3km @z2
- repeat: 4
- run: 1600m @ 5:00-4:30
- recover: 1400m @z2
- run: 1km @z2
- cooldown: lap-button		8k jog15k, middle 5k @MP2h run2h run78.03:30:0035.021.7
16
15running: 11k, 3x1.6k @MP
- warmup: 1.5km @z2
- repeat: 3
- run: 1600m @ 5:40-5:30
- recover: 1400m @z2
- run: 500m @z2
- cooldown: lap-button		8k jogrunning: 11k, middle 5k @MP
- warmup: 3km @z2
- run: 5km @ 5:10-5:40
- run: 3km
- cooldown: lap-button		1.5h runrunning: easy 1h jog
- run: 60:00
- cooldown: lap-button		55.04:00:0040.024.8
17
16running: 10k, middle 5k @HMP
- warmup: 3km @z2
- run: 5km @ 5:05-4:30
- run: 2km
- cooldown: lap-button		8k jogrunning: easy 5k jog
- run: 5km
- cooldown: lap-button		Race day!103.05:00:0050.031.1
18
1,517.0
19
TMP16k pace
20
HMPHalf Marathon PaceAvg min/km0:06:00
21
MPMarathon Pace
22
23