Scribd Logo
Upload

Welcome to Scribd!

  • Smartcoach BC

    Uploaded by

    Keith Brown
    36 views3 pages
    The document outlines a 16 week marathon training plan with details of each week's scheduled runs. It includes the dates, distances, paces and types of runs (easy run, tempo run, speedwork, long run). The plan progresses each week, increasing the distances and adjusting the paces, and culminates in a marathon race on October 30th with a goal time of 4:11:20.

    Original Description:

    marathon plan 4:15

    Original Title

    smartcoachBc

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 16 week marathon training plan with details of each week's scheduled runs. It includes the dates, distances, paces and types of runs (easy run, tempo run, speedwork, long run). The plan progresses each week, increasing the distances and adjusting the paces, and culminates in a marathon race on October 30th with a goal time of 4:11:20.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    36 views3 pages

    Smartcoach BC

    Uploaded by

    Keith Brown
    The document outlines a 16 week marathon training plan with details of each week's scheduled runs. It includes the dates, distances, paces and types of runs (easy run, tempo run, speedwork, long run). The plan progresses each week, increasing the distances and adjusting the paces, and culminates in a marathon race on October 30th with a goal time of 4:11:20.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    WEEK Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK

    Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun

    1: 33 KM May 19 Tempo Run May 20 Easy Run May 22 Long Run 2: 43 KM May 24 May 26 May 27 May 29 3: 45 KM May 31 Jun 2 Jun 3 Jun 5 4: 36 KM Jun 7 Jun 9 Jun 10 Jun 12 5: 47 KM Jun 14 Jun 16 Jun 17 Jun 19 6: 49 KM Jun 21 Jun 23 Jun 24 Jun 26 7: 51 KM Jun 28 Jun 30 Jul 1 Jul 3 8: 40 KM Jul 5 Jul 7 Jul 8 Jul 10

    Dist: 9 KM, inc Warm; 6 KM @ 6:37; Cool Dist: 8 KM @7:15 Dist: 16 KM @7:15

    Easy Run Speedwork Easy Run Long Run

    Dist: Dist: Dist: Dist:

    8 KM @7:14 9 KM, inc Warm; 3x1600 in 9:27 w/800 jogs; Cool 7 KM @7:14 19 KM @7:14

    Easy Run Tempo Run Easy Run Long Run

    Dist: Dist: Dist: Dist:

    7 KM @6:53 9 KM, inc Warm; 6 KM @ 6:15; Cool 6 KM @6:53 23 KM @6:53

    Easy Easy Easy Easy

    Run Run Run Run

    Dist: Dist: Dist: Dist:

    9 9 9 9

    KM KM KM KM

    @6:52 @6:52 @6:52 @6:52

    Easy Run Tempo Run Easy Run Long Run

    Dist: Dist: Dist: Dist:

    6 KM @6:52 9 KM, inc Warm; 6 KM @ 6:14; Cool 6 KM @6:52 26 KM @6:52

    Easy Run Speedwork Easy Run Long Run

    Dist: Dist: Dist: Dist:

    6 KM @6:51 9 KM, inc Warm; 3x1600 in 8:54 w/800 jogs; Cool 5 KM @6:51 29 KM @6:51

    Easy Run Tempo Run Easy Run Long Run

    Dist: Dist: Dist: Dist:

    4 KM @6:50 11 KM, inc Warm; 8 KM @ 6:23; Cool 4 KM @6:50 32 KM @6:50

    Easy Easy Easy Easy

    Run Run Run Run

    Dist: Dist: Dist: Dist:

    10 10 10 10

    KM KM KM KM

    @6:49 @6:49 @6:49 @6:49

    WEEK 9: 52 KM Tue Jul 12 Easy Run Thu Jul 14 Tempo Run

    Dist: 8 KM @6:49 Dist: 11 KM, inc Warm; 8 KM @ 6:22; Cool

    Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun

    Jul 15 Jul 17

    Easy Run Long Run

    Dist: 7 KM @6:49 Dist: 26 KM @6:49

    10: 54 KM Jul 19 Easy Run Jul 21 Speedwork Jul 22 Easy Run Jul 24 Long Run 11: 56 KM Jul 26 Easy Run Jul 28 Tempo Run Jul 29 Easy Run Jul 31 Long Run 12: 44 KM Aug 2 Easy Run Aug 4 Easy Run Aug 5 Easy Run Aug 7 Easy Run 13: 58 KM Aug 9 Easy Run Aug 11 Tempo Run Aug 12 Easy Run Aug 14 Long Run 14: 60 KM Aug 16 Easy Run Aug 18 Speedwork Aug 19 Easy Run Aug 21 Long Run 15: 62 KM Aug 23 Easy Run Aug 25 Tempo Run Aug 26 Easy Run Aug 28 Long Run 16: 49 KM Aug 30 Easy Sep 1 Easy Sep 2 Easy Sep 4 Easy

    Dist: Dist: Dist: Dist:

    7 KM @6:48 9 KM, inc Warm; 3x1600 in 8:50 w/800 jogs; Cool 6 KM @6:48 32 KM @6:48

    Dist: Dist: Dist: Dist:

    10 KM @6:47 11 KM, inc Warm; 8 KM @ 6:20; Cool 9 KM @6:47 26 KM @6:47

    Dist: Dist: Dist: Dist:

    11 11 11 11

    KM KM KM KM

    @6:47 @6:47 @6:47 @6:47

    Dist: Dist: Dist: Dist:

    8 KM @6:47 11 KM, inc Warm; 8 KM @ 6:19; Cool 7 KM @6:47 32 KM @6:47

    Dist: Dist: Dist: Dist:

    11 12 11 26

    KM @6:46 KM, inc Warm; 4x1600 in 8:45 w/800 jogs; Cool KM @6:46 KM @6:46

    Dist: Dist: Dist: Dist:

    10 KM @6:45 11 KM, inc Warm; 8 KM @ 6:17; Cool 9 KM @6:45 32 KM @6:45

    Run Run Run Run

    Dist: Dist: Dist: Dist:

    12 12 12 13

    KM KM KM KM

    @6:44 @6:44 @6:44 @6:44

    17: 64 KM Sep 6 Easy Run Sep 8 Tempo Run Sep 9 Easy Run Sep 11 Long Run 18: 66 KM Sep 13 Easy Run Sep 15 Speedwork Sep 16 Easy Run Sep 18 Long Run

    Dist: Dist: Dist: Dist:

    13 12 13 26

    KM @6:44 KM, inc Warm; 8 KM @ 6:16; Cool KM @6:44 KM @6:44

    Dist: Dist: Dist: Dist:

    11 12 11 32

    KM @6:43 KM, inc Warm; 4x1600 in 8:41 w/800 jogs; Cool KM @6:43 KM @6:43

    WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Thu Fri Sun WEEK Tue Wed Fri Sun

    19: 68 KM Sep 20 Easy Run Sep 22 Tempo Run Sep 23 Easy Run Sep 25 Long Run 20: 53 KM Sep 27 Easy Sep 29 Easy Sep 30 Easy Oct 2 Easy

    Dist: Dist: Dist: Dist:

    13 11 12 32

    KM @6:42 KM, inc Warm; 8 KM @ 6:14; Cool KM @6:42 KM @6:42

    Run Run Run Run

    Dist: Dist: Dist: Dist:

    13 13 13 14

    KM KM KM KM

    @6:41 @6:41 @6:41 @6:41

    21: 71 KM Oct 4 Easy Run Oct 6 Tempo Run Oct 7 Easy Run Oct 9 Long Run 22: 37 KM Oct 11 Easy Run Oct 13 Speedwork Oct 14 Easy Run Oct 16 Long Run 23: 37 KM Oct 18 Easy Run Oct 20 Tempo Run Oct 21 Easy Run Oct 23 Long Run 24: 59 KM Oct 25 Easy Run Oct 26 Speedwork Oct 28 Easy Run Oct 30 Marathon Race Day

    Dist: Dist: Dist: Dist:

    14 12 13 32

    KM @6:41 KM, inc Warm; 8 KM @ 6:13; Cool KM @6:41 KM @6:41

    Dist: Dist: Dist: Dist:

    7 KM @6:40 12 KM, inc Warm; 4x1600 in 8:37 w/800 jogs; Cool 6 KM @6:40 12 KM @6:40

    Dist: Dist: Dist: Dist:

    10 KM @6:40 9 KM, inc Warm; 4 KM @ 5:51; Cool 10 KM @6:40 8 KM @6:40

    Dist: Dist: Dist: 42.2

    5 KM @6:39 7 KM, inc Warm; 2x1600 in 8:36 w/800 jogs; Cool 5 KM @6:39 KM @5:57 Time: 4:11:20

    You might also like