Gold Coast Marathon 2019 - Basic
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TitleGold Coast Marathon 2019 - Basic Programs
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PhaseAdapatationLightTransferLightLoad 1LightLoad 2LightLoad 2 cont.Major taper
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About- 3 sessions per week
- First 2 weeks all easy
- Intro. Tuesday/Thursday workouts in Week 3
- 2km climb in the LSDs
- 2 sessions
- No LSD
- Recharge
- 3 sessions per week
- Build into full cycle across all days
- Increase in volume
- 2km climb in the LSDs
- 2 sessions
- No LSD
- Recharge
- 3 sessions per week
- Maintain the cycle
- Cont. build on volume
- LSDs hitting late 20s, hydration becomes key
- 2 sessions
- No LSD
- Recharge
- 3 sessions per week
- Maintain the cycle
- Cont. build on volume
- LSDs become the focus
- 2 sessions
- No LSD
- Recharge
- Last full week
- Last long run
- Dropping LSD volume significantly
- Ease in to race week
- Light sessions on the last two Thursdays
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Date18 - 24 Feb 25 Feb - 3 Mar4 - 10 Mar11 - 17 Mar 18 - 24 Mar25 - 31 Mar1 - 7 Apr8 - 14 Apr 15 - 21 Apr22 - 28 Apr29 Apr - 5 May6 - 12 May13 - 19 May20 - 26 May27 May - 2 Jun10 - 16 Jun17 - 23 Jun24 - 30 Jun1 - 7 Jul
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Week1234567891011121314151617181920
6
Monday
7
TuesdayEasy
30 mins
Easy
40 mins
Intervals
Ladder down
(Squad 10)
< 85%
Intervals
2km repeats
(Squad 11)
< 85%
Intervals
Mile Matrix
(Squad 12)
Intervals
4km TT
(Squad 13)
Intervals
300m repeats
(Squad 1)
Intervals
Steps down
(Squad 2)
Intervals
800m repeats
(Squad 3)
Intervals
Pyramid
(Squad 4)
Intervals
1500m repeats
(Squad 5)
Intervals
Plus 200s
(Squad 6)
Intervals
1km repeats
(Squad 7)
Intervals
Plus 200s
(Squad 6)
Intervals
400m repeats
(Squad 9)
Intervals
Ladder down
(Squad 10)
Intervals
2km repeats
(Squad 11)
Intervals
Mile Matrix
(Squad 12)
Intervals
4km TT
(Squad 13)
Intervals
150m repeats
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Wednesday
9
ThursdayEasy
30 mins
Easy
40 mins
MLR
8km
Progressive
8km
Tempo
6km
Easy
40 mins
Out n back
10km
MLR
10km
Progressive
8km
Tempo
8km
Out n back
12km
MLR
12km
Progressive
12km
Tempo
10km
Out n back
12km
MLR
14km
Progressive
12km
Tempo
12km
Easy
40 mins
Easy
20 mins
SHAKE OUT
10
Friday
11
Saturday
12
SundayLSD
6km
LSD
8km
LSD
10km
LSD
12km
LSD
15km
LSD
18km
LSD
21km
LSD
24km
LSD
27km
LSD
30km
LSD
32km
LSD
34km
LSD
36km
LSD
21km
LSD
12km
Race
Gold Coast
Marathon
13
Other
racing
Race
SMH Half Mara
21km
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Weeks to go
SMH Half 11
Gold Coast 19

SMH Half 10
Gold Coast 18

SMH Half 9
Gold coast 17

SMH Half 8
Gold Coast 16
SMH Half 7
Gold Coast 15
SMH Half 6
Gold Coast 14
SMH Half 5
Gold Coast 13
SMH Half 4
Gold Coast 12
SMH Half 3
Gold Coast 11
SMH Half 2
Gold Coast 10
SMH Half 2
Gold Coast 9
SMH Half 1
Gold Coast 8
Gold Coast 7Gold Coast 6Gold Coast 5Gold Coast 4Gold Coast 3Gold Coast 2Gold Coast 1
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WeekDay Date WorkCommentsStravaWeeks until
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1Monday18 February
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Tuesday19 FebruaryEasy 4km
Easy jog for 4km
WU can be dynamic stretching, leg kicks, calf raises
WD can be static stretching: calves, hamstrings, glutes, quads
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Wednesday20 February
20
Thursday21 FebruaryEasy 4km
Easy jog for 4km
WU can be dynamic stretching, leg kicks, calf raises
WD can be static stretching: calves, hamstrings, glutes, quads
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Friday22 February
22
Saturday23 February
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Sunday24 FebruaryLSD (long slow distance)
6km
SMH Half 11
Gold Coast 18
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2Monday25 February
25
Tuesday26 FebruaryEasy 6km
Easy jog for 6km
WU can be dynamic stretching, leg kicks, calf raises
WD can be static stretching: calves, hamstrings, glutes, quads
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Wednesday27 February
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Thursday28 FebruaryEasy 6km
Easy jog for 6km
WU can be dynamic stretching, leg kicks, calf raises
WD can be static stretching: calves, hamstrings, glutes, quads
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Friday1 March
29
Saturday2 March
30
Sunday3 MarchLSD (long slow distance)
8km
SMH Half 10
Gold Coast 17
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3Monday4 March
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Tuesday5 MarchIntervals - Ladder down (online squad week 10)
WU 2km jog, drills, 4 x 100m strides
1600m (3 mins rest), 1200m (2 mins rest), 800m (1 mins rest), 400m
WD 1km easy jog
Adaptation Phase: take these workouts to 85% of maximum effort. It's important to
introduce these speed workouts but you don't want to blow yourself up.
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Wednesday6 March
34
Thursday7 MarchMLR 8km
Medium long run @ moderate pace (15-30 seconds/km faster than LSD)
I think it's good to do these on the road, especially for marathon training
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Friday8 March
36
Saturday9 March
37
Sunday10 MarchLSD (long slow distance)
10km
SMH Half 9
Gold Coast 16
38
4
(de-load)
Monday11 March
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Tuesday12 MarchIntervals - 2km repeats (online squad week 11)
WU 2km jog, drills, 4 x 100m strides
3 x 2km hard runs (3 mins rest),
WD 1km easy jog
Adaptation Phase: take these workouts to 85% of maximum effort. It's important to
introduce these speed workouts but you don't want to blow yourself up.
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Wednesday13 March
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Thursday14 MarchProgressive 8km
2km easy - out the door (e.g 5:00/km)
2km @ marathon pace (e.g. 4:45/km)
2km @ half marathon pace (e.g. 4:30/km)
2km hard (e.g. 4:15/km)
WD 2km easy
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Friday15 March
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Saturday16 March
44
Sunday17 MarchLight week, no LSD
SMH Half 8
Gold Coast 15
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5Monday18 March
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Tuesday19 MarchIntervals - Mile Matrix (online squad week 12)
WU 2km jog, drills, strides, 4 x 100m strides
2 x 800m (3 mins rest), 4 x 400m (2 mins rest), 8 x 200m (1 min rest)
WD 1km easy
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Wednesday20 March
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Thursday21 MarchTempo 6km
WU 2km easy, drills, 4 x 100 strides increasing pace
Tempo 6km @ half marathon pace (4:00/km)
WD 2km easy
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Friday22 March
50
Saturday23 March
51
Sunday24 MarchLSD (long slow distance)
12km
SMH Half 7
Gold Coast 14
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6Monday25 March
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Tuesday26 MarchIntervals - 4km TT (online squad week 13)
WU 2km jog, drills, strides, 4 x 100m strides
4km Time trial
WD 1km easy
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Wednesday27 March
55
Thursday28 MarchEasy 40 mins
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Friday29 March
57
Saturday30 March
58
Sunday31 MarchLSD (long slow distance)
15km
SMH Half 6
Gold Coast 13
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7Monday1 April
60
Tuesday2 AprilIntervals - 300m repeats (online squad week 1)
WU 2km jog, drills, 4 x 100m strides
10 x 300m hard runs (2 mins rest between)
WD 1km jog
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Wednesday3 April
62
Thursday4 AprilOut n back 10km
5km easy out the door,
5km home hard
WD 2km
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Friday5 April
64
Saturday6 April
65
Sunday7 AprilLSD (long slow distance)
18km
SMH Half 5
Gold Coast 12
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8
(de-load)
Monday8 April
67
Tuesday9 AprilIntervals - Steps Down 3, 2, 1 (online squad week 2)
WU 2km jog, drills, 4 x 100m strides
3km hard run (3 mins rest), 2km hard run (2 mins rest), 1km hard
WD 1km jog
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Wednesday10 April
69
Thursday11 AprilMLR 10km
Medium long run @ moderate pace (15-30 seconds/km faster than LSD)
I think it's good to do these on the road, especially for marathon training
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Friday12 April
71
Saturday13 April
72
Sunday14 AprilLight week, no LSD
SMH Half 5
Gold Coast 12
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9Monday15 April
74
Tuesday16 AprilIntervals - 800m repeats (Squad week 3)
WU 2km jog, drills, 4 x 100m strides
5 x 800m hard runs (3 mins rest between)
WD 1km jog
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Wednesday17 April
76
Thursday18 AprilProgressive 8km
2km easy - out the door (e.g 5:00/km)
2km @ marathon pace (e.g. 4:45/km)
2km @ half marathon pace (e.g. 4:30/km)
2km hard (e.g. 4:15/km)
WD 2km easy
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Friday19 April
78
Saturday20 April
79
Sunday21 AprilLSD (long slow distance)
21km
SMH Half 4
Gold Coast 11
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10Monday22 April
81
Tuesday23 AprilIntervals - Pyramid (online squad week 4)
WU 2km jog, drills, 4 x 100m strides
500m (2 mins rest), 1km (3 mins rest), 1500m (3 mins rest), 1km (2 mins rest), 500m
WD 1km jog
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Wednesday24 April
83
Thursday25 AprilTempo 8km
WU 2km easy, drills, 4 x 100 strides increasing pace
Tempo 8km @ half marathon pace (4:00/km)
WD 2km easy
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Friday26 April
85
Saturday27 April
86
Sunday28 AprilLSD (long slow distance)
24km
SMH Half 3
Gold Coast 10
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11Monday29 April
88
Tuesday30 AprilIntervals - 1500m repeats (online squad week 5)
WU 2km jog, drills, 4 x 100m strides
3 x 1500M hard runs (3 mins break),
WD 1km easy jog
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Wednesday1 May
90
Thursday2 MayOut n back 12km
6km easy out the door,
6km home hard
WD 2km
91
Friday3 May
92
Saturday4 May
93
Sunday5 MayLSD (long slow distance)
27km
SMH Half 2
Gold Coast 9
94
12
(de-load)
Monday6 May
95
Tuesday7 MayIntervals - plus 200s (online squad week 6)
WU 2km jog, drills, 4 x 100m strides
2 sets of:
800m (30 seconds rest) + 200m, 2 mins rest,
600m (30 seconds rest) + 200m, 2 mins rest,
400m (30 seconds rest) + 200m
5 mins rest between sets
WD 1km easy jog
96
Wednesday8 May
97
Thursday9 MayMLR 12km
Medium long run @ moderate pace (15-30 seconds/km faster than LSD)
I think it's good to do these on the road, especially for marathon training
98
Friday10 May
99
Saturday11 May
100
Sunday12 MayLight week, no LSD
SMH Half 1
Gold Coast 8
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