W/C WEEK NO MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK TOTAL TUES MILES THURS EXTRA

SATURDAY SUNDAY WEEK TOTAL TUES MILES THURS EXTRA SUNDAY SESSION

5/27/2024 1 REST REST REST 6 5 6 10 27 0 0

6/3/2024 2 6 12 X 400 REST 6 6 8 10 48 12 0

6/10/2024 3 6 8 X 600 REST 6 6 6 12 52 12 4 3 MILE WU, 3 X 2 MILES @ MP WITH 1 MILE FLOAT, 3 MILE CD

6/17/2024 4 6 6 X 800 REST 6 6 8 10 52 12 4

6/24/2024 5 6 5 X 1000 REST 6 6 6 13.1 53.1 12 4 3 MILE WU, 3 X 2 MILES @ MP WITH 1 MILE FLOAT, 3 MILE CD

8/1/2024 6 6 4 X 1200 REST 7 6 8 12 55 12 4

7/8/2024 7 6 PYRAMID REST 7 6 6 14 57 14 4 3 MILE WU, 4 X 2 MILES @ MP WITH 1 MILE FLOAT, 3 MILE CD

7/15/2024 8 6 3 X 1600 REST 7 6 8 12 55 12 4

7/22/2024 9 6 5 X 1000 REST 8 6 6 14 56 12 4 3 MILE WU, 4 X 2 MILES @ MP WITH 1 MILE FLOAT, 3 MILE CD

7/29/2024 10 6 8 X 600 REST 8 6 10 12 58 12 4

8/5/2024 11 6 6 X 1 MILE REST 8 6 6 16 61 15 4 3 MILE WU, 5 X 2 MILES @ MP WITH 1 MILE FLOAT, 3 MILE CD

8/12/2024 12 6 4 X 1.5 MILE REST 9 6 10 12 61.1 14 4.1

8/19/2024 13 6 3 X 2 MILE REST 9 6 6 16 60.2 13.1 4.1 3 MILE WU, 5 X 2 MILES @ MP WITH 1 MILE FLOAT, 3 MILE CD

8/26/2024 14 6 2 X 3 MILE REST 9 6 10 13.1 61.3 13.1 4.1

9/2/2024 15 6 3 X 2 MILE REST 10 6 6 16 61.1 13.1 4 3 MILE WU, 6 X 2 MILES @ MP WITH 1 MILE FLOAT, 3 MILE CD

9/9/2024 16 6 4 X 1.5 MILE REST 10 6 10 13.1 63.1 14 4

9/16/2024 17 6 6 X 1 MILE REST 10 6 8 10 59 15 4

9/23/2024 18 6 5 REST 6 5 3.1 26.2 51.3

ALL TUESDAY WORKOUTS HAVE 4 MILES WU & 2 MILES CD THAT ARE NOT INCLUDED ABOVE 991.2 THESE SESSIONS HAVE THE SAME DISTANCE RECOVERY AS THE INTERVAL
ALL THURSDAY WORKOUTS HAVE 3 MILES WU & 3 MILES CD NOT INCLUDED ABOVE THESE SESSIONS HAVE 0.5 MILE RECOVERY BETWEEN INTERVALS

RECOVERY & WARM UP 10:00- 10:30 PYRAMID IS 400, 800, 1200, 1600, 1200, 800, 400
EASY RUN 9:30 - 10:30 WITH THE SAME RECOVERY AS THE INTERVAL
LONG RUN 9:00 - 10:00
SUNDAY WORKOUT REP PACE
TEMPO
8:30
8:30
BERLIN MARATHON 2024
STRENGTH WORKOUT 8:20
SPEED SESSIONS 7:30 - 7:50
MARATHON RACE DAY 8:30
3:44:30
DISTANCE REPEAT TIME TARGET PACE RECOVERY

400M 1:40 6:42 200M

600M 2:14 5:59 300M

800M 3:00 6:02 400M

1KM 3:42 5:57 500M

1200M 4:27 5:58 600M

1600M 6:20 6:24 800M

1 MILE 6:24 6:24 800M

1.5 MILE 9:36 6:24 800M

2 MILE 12:48 6:24 800M

3 MILE 19:12 6:24 800M