Date Monday Tuesday Wednesday

Base Training
6 20-26 Mar CT 4
7 27 Mar- 2 Apr CT 3.2 ST
8 3-9 April CT 4.8 ST
9 10-16 April CT 4.8 ST
10 17-23 April CT 4.8 ST
11 24-30 April CT 4.8 ST
12 1-7 May CT 6.4 ST
13 8-14 May CT 30 min ST
14 15-21 May CT 30 min ST
15 22-28 May CT 30 min ST
16 29 April – 4 June CT 30 min ST
17 5-11 June CT 30 min ST
18 12-18 June CT 30 min ST
19 19-25 June CT 30 min ST
20 26 June- 2 July CT 30 min ST
21 3-9 June CT 30 min ST
22 10-16 July CT 30 min ST
23 17-23 July CT 30 min ST
24 24-30 July CT 30 min ST
25 31 July-6 August CT 30 min ST
26 7-13 August CT 30 min ST
27 14-20 August CT 30 min ST
28 21- 27 August CT ST
30 min
29 28 August- 3 September CT ST
30 min
30 4-10 September CT 30 min ST
11- 17 September CT 30 min ST
18-24 September CT 30 min BAR EXAM
31 25 September -01 CT ST
October 30 min
32 2-8 October CT 30 min ST
33 9-15 October CT 30 min ST
34 16-22 October CT ST
30 min
35 23-29 October CT 30 min ST
36 30 October – 5 CT ST
November 30 min
37 6- 12 November CT 30 min ST
38 13-19 November CT 30 min ST
39 20-26 November CT 30 min ST
 disney

Thursday Friday Saturday Sunday

Training
4.8 4.8 ST
4.8 6.4 ST
4.8 4.8 ST
6.4 6.4 ST
6.4 6.4 ST
6.4 8 ST
6.4 8 ST
30 min 4 ST
30 min 8.8 ST
30 min 4.8 ST
30 min 11.2 ST
30 min 4.8 ST
30 min 14.4 ST
30 min 4.8 ST
30 min 17.7 ST
30 min 4.8 ST
30 min 20.9 ST
30 min 4.8 ST
30 min 24.1 ST
30 min 4.8 ST
30 min 27.3 ST
30 min 4.8 ST
9.7 with magic ST
30 min
miles
ST
30 min 32.1

30 min 9.6 ST
30 min 9.6 BAR EXAM
30 min 9.6 BAR EXAM
9.7 with magic ST
30 min
miles
30 min 32.1 ST
30 min 9.7 ST
9.7 with magic ST
30 min
miles
30 min 37 ST
9.7 ST
30 min

30 min 9.7 ST
30 min 9.7 ST
30 min 4.8 RACE DAY 42
 Date Monday Tuesday Wednesday
Base Training
13-19 Mar 3.2
20-26 Mar CT 4 ST
27 Mar- 2 Apr CT 3.2 ST
3-9 April CT 4.8 ST
10-16 April CT 4.8 ST
17-23 April CT 4.8 ST
24-30 April CT 4.8 ST
1-7 May CT 6.4 ST
8-14 May CT 30 min ST
15-21 May CT 30 min ST
22-28 May CT 30 min ST

1 29 April – 4 June CT 30 min ST

2 5-11 June CT 30 min ST
Period 1
3 12-18 June CT 30 min ST
4 19-25 June CT 30 min ST

5 26 June- 2 July CT 30 min ST

6 3-9 June CT 30 min ST
Period 2
7 10-16 July CT 30 min ST
8 17-23 July CT 30 min ST

9 24-30 July CT 30 min ST

Period 3
10 31 July-6 August CT 30 min ST

11 7-13 August CT 30 min ST

Period 4 12 14-20 August CT 30 min ST

13 21- 27 August CT 30 min ST

14 28 August- 3 September CT ST
30 min
Period 5
15 4-10 September CT 30 min ST
11- 17 September CT 30 min ST
18-24 September CT 30 min BAR EXAM
16 25 September -01 CT ST
October 30 min
17 2-8 October CT 30 min ST
18 9-15 October CT 30 min ST
19 16-22 October CT 30 min ST
20 23-29 October CT 30 min ST
21 30 October – 5 CT ST
November 30 min
22 6- 12 November CT 30 min ST
23 13-19 November CT 30 min ST
24 20-26 November CT 30 min ST
 disney

Thursday Friday Saturday Sunday

Training
4.8 4.8 4.8
4.8 4.8 ST
4.8 6.4 ST
4.8 4.8 ST
6.4 6.4 ST
6.4 6.4 ST
6.4 8 ST
6.4 8 ST
30 min 4 ST
30 min 8.8 ST
30 min 4.8 ST

30 min 4.8 ST
30 min 6.4
30 min 8
30 min 4.8

30 min 9.6
30 min 11.2
30 min 12.8
30 min 6.4

30 min 14.4- 16
30 min 8

30 min 17.7-19.3
30 min 9.6

30 min 20.9-22.5
30 min 11.2

30 min
30 min 9.6 BAR EXAM
30 min 9.6 BAR EXAM

30 min

30 min
30 min
30 min
30 min

30 min

30 min
30 min
30 min RACE DAY 42
Fartlek training sessions:
Warm Up: Start with a 5-10 minute easy jog to
warm up your muscles and get your heart rate up.
Fartlek: Run hard for 1 minute then run easy the
next minute. Repeat this structure 8 to 10 times. The
way you will do this will depend on your current
running abilities and your goals. If you’re a more
intermediate runner, you can do 3 minutes hard then
3 minutes easy for 10-12 repetitions.

Cool Down: Finish your workout with a 5-10 minute

easy jog to cool down and help your heart rate return
to normal.
Interval Training
Warm Up: Start with a 5-10 minute
easy jog to warm up your muscles
and get your heart rate up.

Intervals: 8×400 meters with a

one to two minute recovery period
in between sets. (The amount of
repetitions and the length of the run
will depend on your running goals.)

Cool Down: Finish your workout

with a 5-10 minute easy jog to cool
down and help your heart rate
return to normal.
https://runninforsweets.com/full-body-toning-kettlebell-workout/
Women -18-26 pounds
Men - 32-44 pounds

1. KB Row 3x10
2. KB Deadlift 3x15
3. KB Around the World 3x15
4. KB Summo Squat 3x15
5. KB Swing 3x15
6. One single Deadlift 3x10 each side
7. KB Lunges 3x12 each side
8. KB Side Bends 3x15
9. KB Russian Twists 3x20
10. KN Straight Leg Sit Ups 3x15
https://runninforsweets.com/full-body-toning-kettlebell-workout/

https://www.healthline.com/health/exercise-fitness/20-week-marathon-training-p

https://www.runnersworld.com/training/a20850120/how-to-add-speed-workouts

https://runnersworldonline.com.au/add-speed-workouts-marathon-training/
bell-workout/

/20-week-marathon-training-plan#training-tips

/how-to-add-speed-workouts-to-marathon-training/

outs-marathon-training/