65km Standley Monster 12 week Training Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

3km warm up, 6 x 1km efforts 3km warm up, 4 x 5min @ 10km 3km Warm up, 2km @ 10km
Week One
40 mins easy run with 90 secs rest, 3km warm 12km at your own pace race pace, 90 sec rest, 3km Rest race pace, 5 min rest, 8 x 45 16-18km at your own pace
(12 Weeks Out)
down warm down sec hills, 3km warm down
3km warm up, 2 x 3min, 3 x
3km warm up, 4 x 1mile (1600) 3km warm up, 2 x 3km @ half
Week Two 2min firm effort with 2min
40 mins easy run with 90 sec rest, 3km warm 12km at your own pace marathon pace with 3min rest, Rest 18km at your own pace
(11 Weeks Out) jog recovery, 3km warm
down 3km warm down
down
3km warm up, 2km threshold, 6 3km warm up, 25min tempo
Week Three 3km warm up, 6 x 800m with
40 mins easy run 12km at your own pace x 400m, 5min threshold, 3km Rest (half marathon pace), 3km 18km at your own pace
(10 Weeks Out) 2min rest, 3km warm down
warm down warm down
3km warm up, 8 x (500m firm 3km warm up straight into, 8 x 3km warm up, 10 x 1min hills
Week Four
60 mins easy run effort, jog 200m, 300m firm) 90 14km at your own pace 2min on/2min jog, 3km warm Rest with walk/jog recovery, 3km 18-20km at your own pace
(9 Weeks Out)
sec rest, 3km warm down down warm down
3km warm up, 4*5min
Week Five 3km warm up, 3*2km 90sec jog 5km warm up, 8km tempo, 5km 2 hours at own pace and may
60 mins easy run 16km at your own pace Rest efforts with 90sec jog
(8 Weeks Out) recovery, 3km warm down warm down include walking
recovery, 3km warm down
5km warm up, 3km @
3km warm up, 8*1km efforts 5km warm up, 2*3km @ half
Week Six threshold, 5min rest, 2.5 hours at own pace and may
60 mins easy run with 90sec jog recovery, 3km 18km at your own pace marathon pace with 3min jog Rest
(7 Weeks Out) 10*1min hills walk/jog include walking
warm down recovery, 5km warm down
recovery, 5km warm down
5km warm up, 2km @
threshold, 3min recovery, 6*400 5km warm up, 2*3min then
Week Seven 5km warm up, 25min @ 2.5 hours at own pace and may
70 mins easy run with 1min recovery, 3min after 18km at your own pace Rest 3*2min firm with 2min jog
(6 Weeks Out) threshold, 5km warm down include walking
last 400, 10min @ threshold, recovery, 5km warm down
5km warm down
5km warm up, 3km @
5km warm up, 4*1mile (1600m) 5km warm up straight into,
Week Eight threshold, 5min rest, 3 hours at own pace and may
70 mins easy run with 90 sec jog recovery, 5km 20km at your own pace 8*2min on/2min jog, 5km warm Rest
(5 Weeks Out) 10*1min hills walk/jog include walking
warm down down
recovery, 5km warm down
5km warm up, 8*(500 firm, jog 5km warm up straight into,
Week Nine 5km warm up, 3*2km with 3.5 hours at own pace and may
70 mins easy run 20km at your own pace 200, 300 firm) 90 sec rest, 5km Rest 8*2min on/2min jog, 5km
(4 Weeks Out) 90sec jog rec, 5km warm down include walking
warm down warm down
5km warm up, 3*4min then 5km warm up, 2*3km @ half
Week Ten 5km warm up, 6*1km with 90 2 hours at own pace and may
60 mins easy run 18km at your own pace 4*3min with 2min jog Rest marathon pace with 3min jog
(3 Weeks Out) sec rest, 5km warm down include walking
recovery,5km warm down recovery, 5km warm down
5km warm up, 4*5min @ 10km
Week Eleven 5km warm up, 6*800 with 90sec 5km warm up, 25min 90mins at own pace and may
60 mins easy run 16km at your own pace race pace 90 sec jog, 5km warm Rest
(2 Weeks Out) jog recovery, 5km warm down threshold, 5km warm down include walking
down
5km warm up,4*5min efforts
Week Twelve
60 mins easy run with 90sec rest, 5km warm 50 minutes at your own pace Rest 30 minute jog Rest RACE DAY
(1 Week Out)
down

Bradley White || Level 2 Athletics Coach || Ba Sci (Podiatry), Ba Soc. Sci. (HMS) || bradwhitecoaching@gmail.com ||p 0404 332 505