I chose workout pace targets of 4:29/km steady marathon pace, 4:09/km tempo, and 3:45/km fast. Friday’s workout required another steady pace, which I inferred from the training plan, should be slower than marathon pace. I chose 4:39/km as my target for this workout element.
week 14 – ending Sunday 26 March
day | training | |
---|---|---|
Mon | — | |
Tue | 45 mins easy | (5:00/km average) |
Wed | 15 mins easy (warm up) 10 x { 1 min fast 1 min jog } 9 mins easy (warm down) |
(4:56/km average) over all sets: { (3:39/km average) (5:05/km average) } (4:58/km average) |
Thu | — | |
Fri | 11 mins easy (warm up) 11 mins steady 11 mins steady (marathon pace) 11 mins tempo 10 mins easy (warm down) |
(4:57/km average) (4:38/km average) (4:28/km average) (4:08/km average) (5:06/km average) |
Sat | — | |
Sun | 95 mins easy | (5:00/km average) |
total | 3 hrs 58 mins (+18 mins versus training plan) |
week 15 – ending Sunday 2 April
day | training | |
---|---|---|
Mon | — | |
Tue | 34 mins easy | (4:48/km average) |
Wed | 10 mins easy (warm up) 6 x { 1 min fast 1 min jog } 3 mins jog 10 mins steady (marathon pace) 10 mins easy (warm down) |
(4:57/km average) over all sets: { (3:43/km average) (5:21/km average) } (5:11/km average) (4:28/km average) (5:01/km average) |
Thu | — | |
Fri | 7 mins easy (warm up) 24 mins steady (marathon pace) 6 mins easy (warm down) |
(4:55/km average) (4:28/km average) (4:59/km average) |
Sat | — | |
Sun | 70 mins easy | (4:40/km average) |
total | 3 hrs 6 mins (+14 mins versus training plan) |
Just a week to race day!