Week

1 34 KM

Monday
MAR 17 Easy Run Dist: 9 KM @7:16

Wednesday
MAR 19 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:18; Cool

Saturday
MAR 22 Long Run Dist: 16 KM @7:16

Sunday
MAR 23 Rest / XT

2 35 KM

MAR 24

MAR 26

MAR 29

MAR 30 Rest / XT

Easy Run Speedwork Long Run Dist: 7 KM Dist: 9 KM, inc Dist: 19 KM @7:15 Warm; 3x1600 in @7:15 9:28 w/800 jogs; Cool MAR 31 Easy Run Dist: 5 KM @7:13 APR 7 Easy Run Dist: 10 KM @7:12 APR 14 Easy Run Dist: 4 KM @7:12 APR 21 APR 2 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:15; Cool APR 9 Easy Run Dist: 10 KM @7:12 APR 16 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:13; Cool APR 23 APR 5 Long Run Dist: 23 KM @7:13 APR 12 Easy Run Dist: 10 KM @7:12 APR 19 Long Run Dist: 26 KM @7:12 APR 26

3 37 KM

APR 6 Rest / XT

4 30 KM

APR 13 Rest / XT

5 39 KM

APR 20 Rest / XT

6 41 KM

APR 27 Rest / XT

Easy Run Speedwork Long Run Dist: 3 KM Dist: 9 KM, inc Dist: 29 KM @7:10 Warm; 3x1600 in @7:10 9:21 w/800 jogs; Cool APR 28 Easy Run Dist: 3 KM @7:08 MAY 5 Easy Run Dist: 11 KM APR 30 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:10; Cool MAY 7 Easy Run Dist: 11 KM MAY 3 Long Run Dist: 32 KM @7:08 MAY 10 Easy Run Dist: 12 KM

7 44 KM

MAY 4 Rest / XT

8 34 KM

MAY 11 Rest / XT

@7:07 9 44 KM MAY 12 Easy Run Dist: 9 KM @7:07 MAY 19

@7:07 MAY 14 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:09; Cool MAY 21

@7:07 MAY 17 Long Run Dist: 26 KM @7:07 MAY 24 MAY 18 Rest / XT

10 46 KM

MAY 25 Rest / XT

Easy Run Speedwork Long Run Dist: 5 KM Dist: 9 KM, inc Dist: 32 KM @7:05 Warm; 3x1600 in @7:05 9:14 w/800 jogs; Cool MAY 26 Easy Run Dist: 12 KM @7:04 JUN 2 Easy Run Dist: 13 KM @7:02 JUN 9 Easy Run Dist: 9 KM @7:02 JUN 16 MAY 28 Tempo Run Dist: 10 KM, inc Warm; 6 KM @ 6:06; Cool JUN 4 Easy Run Dist: 12 KM @7:02 JUN 11 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 6:04; Cool JUN 18 MAY 31 Long Run Dist: 26 KM @7:04 JUN 7 Easy Run Dist: 13 KM @7:02 JUN 14 Long Run Dist: 32 KM @7:02 JUN 21

11 48 KM

JUN 1 Rest / XT

12 38 KM

JUN 8 Rest / XT

13 50 KM

JUN 15 Rest / XT

14 52 KM

JUN 22 Rest / XT

Easy Run Speedwork Long Run Dist: 14 KM Dist: 12 KM, inc Dist: 26 KM @7:01 Warm; 3x1600 in @7:01 9:08 w/800 jogs; Cool JUN 23 Easy Run Dist: 11 KM @6:59 JUN 30 Easy Run Dist: 14 KM @6:58 JUL 7 JUN 25 Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 6:06; Cool JUL 2 Easy Run Dist: 14 KM @6:58 JUL 9 JUN 28 Long Run Dist: 32 KM @6:59 JUL 5 Easy Run Dist: 14 KM @6:58 JUL 12

15 54 KM

JUN 29 Rest / XT

16 42 KM

JUL 6 Rest / XT

17

JUL 13

56 KM

Easy Run Dist: 16 KM @6:58 JUL 14

Tempo Run Dist: 14 KM, inc Warm; 8 KM @ 6:04; Cool JUL 16

Long Run Dist: 26 KM @6:58 JUL 19

Rest / XT

18 58 KM

JUL 20 Rest / XT

Easy Run Speedwork Long Run Dist: 14 KM Dist: 12 KM, inc Dist: 32 KM @6:56 Warm; 3x1600 in @6:56 9:01 w/800 jogs; Cool JUL 21 Easy Run Dist: 14 KM @6:55 JUL 28 Easy Run Dist: 16 KM @6:54 AUG 4 Easy Run Dist: 16 KM @6:54 AUG 11 JUL 23 Tempo Run Dist: 13 KM, inc Warm; 8 KM @ 6:01; Cool JUL 30 Easy Run Dist: 15 KM @6:54 AUG 6 Tempo Run Dist: 14 KM, inc Warm; 8 KM @ 6:00; Cool AUG 13 JUL 26 Long Run Dist: 32 KM @6:55 AUG 2 Easy Run Dist: 16 KM @6:54 AUG 9 Long Run Dist: 32 KM @6:54 AUG 16

19 59 KM

JUL 27 Rest / XT

20 47 KM

AUG 3 Rest / XT

21 62 KM

AUG 10 Rest / XT

22 32 KM

AUG 17 Rest / XT

Easy Run Speedwork Long Run Dist: 11 KM Dist: 9 KM, inc Dist: 12 KM @6:52 Warm; 3x1600 in @6:52 8:55 w/800 jogs; Cool AUG 18 Easy Run Dist: 13 KM @6:52 AUG 25 AUG 20 Tempo Run Dist: 12 KM, inc Warm; 4 KM @ 5:50; Cool AUG 27 AUG 23 Long Run Dist: 8 KM @6:52 AUG 30 Rest / XT

23 33 KM

AUG 24 Rest / XT

24 54 KM

AUG 31 Marathon Race Day 42.2 KM @6:14 Time: 4:23:12

Rest / XT Speedwork Dist: 5 KM Dist: 7 KM, inc @6:51 Warm; 2x1600 in 8:53 w/800 jogs; Cool