| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z | AA | AB | AC | AD | |
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1 | Title | Gold Coast Marathon 2019 - Basic Programs | ||||||||||||||||||||||||||||
2 | Phase | Adapatation | Light | Transfer | Light | Load 1 | Light | Load 2 | Light | Load 2 cont. | Major taper | |||||||||||||||||||
3 | 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 | |||||||||||||||||||
4 | Date | 18 - 24 Feb | 25 Feb - 3 Mar | 4 - 10 Mar | 11 - 17 Mar | 18 - 24 Mar | 25 - 31 Mar | 1 - 7 Apr | 8 - 14 Apr | 15 - 21 Apr | 22 - 28 Apr | 29 Apr - 5 May | 6 - 12 May | 13 - 19 May | 20 - 26 May | 27 May - 2 Jun | 10 - 16 Jun | 17 - 23 Jun | 24 - 30 Jun | 1 - 7 Jul | ||||||||||
5 | Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | |||||||||
6 | Monday | |||||||||||||||||||||||||||||
7 | Tuesday | Easy 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 | |||||||||
8 | Wednesday | |||||||||||||||||||||||||||||
9 | Thursday | Easy 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 | Sunday | LSD 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 | ||||||||||||||||||||||||||||
14 | 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 7 | Gold Coast 6 | Gold Coast 5 | Gold Coast 4 | Gold Coast 3 | Gold Coast 2 | Gold Coast 1 | ||||||||||
15 | ||||||||||||||||||||||||||||||
16 | Week | Day | Date | Work | Comments | Strava | Weeks until | |||||||||||||||||||||||
17 | 1 | Monday | 18 February | |||||||||||||||||||||||||||
18 | Tuesday | 19 February | Easy 4km Easy jog for 4km WU can be dynamic stretching, leg kicks, calf raises WD can be static stretching: calves, hamstrings, glutes, quads | |||||||||||||||||||||||||||
19 | Wednesday | 20 February | ||||||||||||||||||||||||||||
20 | Thursday | 21 February | Easy 4km Easy jog for 4km WU can be dynamic stretching, leg kicks, calf raises WD can be static stretching: calves, hamstrings, glutes, quads | |||||||||||||||||||||||||||
21 | Friday | 22 February | ||||||||||||||||||||||||||||
22 | Saturday | 23 February | ||||||||||||||||||||||||||||
23 | Sunday | 24 February | LSD (long slow distance) 6km | SMH Half 11 Gold Coast 18 | ||||||||||||||||||||||||||
24 | 2 | Monday | 25 February | |||||||||||||||||||||||||||
25 | Tuesday | 26 February | Easy 6km Easy jog for 6km WU can be dynamic stretching, leg kicks, calf raises WD can be static stretching: calves, hamstrings, glutes, quads | |||||||||||||||||||||||||||
26 | Wednesday | 27 February | ||||||||||||||||||||||||||||
27 | Thursday | 28 February | Easy 6km Easy jog for 6km WU can be dynamic stretching, leg kicks, calf raises WD can be static stretching: calves, hamstrings, glutes, quads | |||||||||||||||||||||||||||
28 | Friday | 1 March | ||||||||||||||||||||||||||||
29 | Saturday | 2 March | ||||||||||||||||||||||||||||
30 | Sunday | 3 March | LSD (long slow distance) 8km | SMH Half 10 Gold Coast 17 | ||||||||||||||||||||||||||
31 | 3 | Monday | 4 March | |||||||||||||||||||||||||||
32 | Tuesday | 5 March | Intervals - 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. | |||||||||||||||||||||||||||
33 | Wednesday | 6 March | ||||||||||||||||||||||||||||
34 | Thursday | 7 March | MLR 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 | |||||||||||||||||||||||||||
35 | Friday | 8 March | ||||||||||||||||||||||||||||
36 | Saturday | 9 March | ||||||||||||||||||||||||||||
37 | Sunday | 10 March | LSD (long slow distance) 10km | SMH Half 9 Gold Coast 16 | ||||||||||||||||||||||||||
38 | 4 (de-load) | Monday | 11 March | |||||||||||||||||||||||||||
39 | Tuesday | 12 March | Intervals - 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. | |||||||||||||||||||||||||||
40 | Wednesday | 13 March | ||||||||||||||||||||||||||||
41 | Thursday | 14 March | Progressive 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 | |||||||||||||||||||||||||||
42 | Friday | 15 March | ||||||||||||||||||||||||||||
43 | Saturday | 16 March | ||||||||||||||||||||||||||||
44 | Sunday | 17 March | Light week, no LSD | SMH Half 8 Gold Coast 15 | ||||||||||||||||||||||||||
45 | 5 | Monday | 18 March | |||||||||||||||||||||||||||
46 | Tuesday | 19 March | Intervals - 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 | |||||||||||||||||||||||||||
47 | Wednesday | 20 March | ||||||||||||||||||||||||||||
48 | Thursday | 21 March | Tempo 6km WU 2km easy, drills, 4 x 100 strides increasing pace Tempo 6km @ half marathon pace (4:00/km) WD 2km easy | |||||||||||||||||||||||||||
49 | Friday | 22 March | ||||||||||||||||||||||||||||
50 | Saturday | 23 March | ||||||||||||||||||||||||||||
51 | Sunday | 24 March | LSD (long slow distance) 12km | SMH Half 7 Gold Coast 14 | ||||||||||||||||||||||||||
52 | 6 | Monday | 25 March | |||||||||||||||||||||||||||
53 | Tuesday | 26 March | Intervals - 4km TT (online squad week 13) WU 2km jog, drills, strides, 4 x 100m strides 4km Time trial WD 1km easy | |||||||||||||||||||||||||||
54 | Wednesday | 27 March | ||||||||||||||||||||||||||||
55 | Thursday | 28 March | Easy 40 mins | |||||||||||||||||||||||||||
56 | Friday | 29 March | ||||||||||||||||||||||||||||
57 | Saturday | 30 March | ||||||||||||||||||||||||||||
58 | Sunday | 31 March | LSD (long slow distance) 15km | SMH Half 6 Gold Coast 13 | ||||||||||||||||||||||||||
59 | 7 | Monday | 1 April | |||||||||||||||||||||||||||
60 | Tuesday | 2 April | Intervals - 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 | |||||||||||||||||||||||||||
61 | Wednesday | 3 April | ||||||||||||||||||||||||||||
62 | Thursday | 4 April | Out n back 10km 5km easy out the door, 5km home hard WD 2km | |||||||||||||||||||||||||||
63 | Friday | 5 April | ||||||||||||||||||||||||||||
64 | Saturday | 6 April | ||||||||||||||||||||||||||||
65 | Sunday | 7 April | LSD (long slow distance) 18km | SMH Half 5 Gold Coast 12 | ||||||||||||||||||||||||||
66 | 8 (de-load) | Monday | 8 April | |||||||||||||||||||||||||||
67 | Tuesday | 9 April | Intervals - 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 | |||||||||||||||||||||||||||
68 | Wednesday | 10 April | ||||||||||||||||||||||||||||
69 | Thursday | 11 April | MLR 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 | |||||||||||||||||||||||||||
70 | Friday | 12 April | ||||||||||||||||||||||||||||
71 | Saturday | 13 April | ||||||||||||||||||||||||||||
72 | Sunday | 14 April | Light week, no LSD | SMH Half 5 Gold Coast 12 | ||||||||||||||||||||||||||
73 | 9 | Monday | 15 April | |||||||||||||||||||||||||||
74 | Tuesday | 16 April | Intervals - 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 | |||||||||||||||||||||||||||
75 | Wednesday | 17 April | ||||||||||||||||||||||||||||
76 | Thursday | 18 April | Progressive 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 | |||||||||||||||||||||||||||
77 | Friday | 19 April | ||||||||||||||||||||||||||||
78 | Saturday | 20 April | ||||||||||||||||||||||||||||
79 | Sunday | 21 April | LSD (long slow distance) 21km | SMH Half 4 Gold Coast 11 | ||||||||||||||||||||||||||
80 | 10 | Monday | 22 April | |||||||||||||||||||||||||||
81 | Tuesday | 23 April | Intervals - 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 | |||||||||||||||||||||||||||
82 | Wednesday | 24 April | ||||||||||||||||||||||||||||
83 | Thursday | 25 April | Tempo 8km WU 2km easy, drills, 4 x 100 strides increasing pace Tempo 8km @ half marathon pace (4:00/km) WD 2km easy | |||||||||||||||||||||||||||
84 | Friday | 26 April | ||||||||||||||||||||||||||||
85 | Saturday | 27 April | ||||||||||||||||||||||||||||
86 | Sunday | 28 April | LSD (long slow distance) 24km | SMH Half 3 Gold Coast 10 | ||||||||||||||||||||||||||
87 | 11 | Monday | 29 April | |||||||||||||||||||||||||||
88 | Tuesday | 30 April | Intervals - 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 | |||||||||||||||||||||||||||
89 | Wednesday | 1 May | ||||||||||||||||||||||||||||
90 | Thursday | 2 May | Out n back 12km 6km easy out the door, 6km home hard WD 2km | |||||||||||||||||||||||||||
91 | Friday | 3 May | ||||||||||||||||||||||||||||
92 | Saturday | 4 May | ||||||||||||||||||||||||||||
93 | Sunday | 5 May | LSD (long slow distance) 27km | SMH Half 2 Gold Coast 9 | ||||||||||||||||||||||||||
94 | 12 (de-load) | Monday | 6 May | |||||||||||||||||||||||||||
95 | Tuesday | 7 May | Intervals - 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 | Wednesday | 8 May | ||||||||||||||||||||||||||||
97 | Thursday | 9 May | MLR 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 | Friday | 10 May | ||||||||||||||||||||||||||||
99 | Saturday | 11 May | ||||||||||||||||||||||||||||
100 | Sunday | 12 May | Light week, no LSD | SMH Half 1 Gold Coast 8 | ||||||||||||||||||||||||||