Full Marathon ‘Complete in 3:30’ Training Program
Wk
|
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
1
|
OFF
|
8
Tempo
|
10
Steady Run
|
10
Fartlek
|
8
Steady Run
|
8 Steady Run
|
13 Long Run
|
2
|
OFF
|
8
Tempo
|
10
Steady Run
|
10
Fartlek
|
8
Steady Run
|
8 Steady Run
|
13 Long Run
|
3
|
OFF
|
8
Tempo
|
10
Steady Run
|
10
Fartlek
|
8
Steady Run
|
8 Steady Run
|
13 Long Run
|
4
|
OFF
|
8
Tempo
|
10
Steady Run
|
10
Fartlek
|
8
Steady Run
|
8 Steady Run
|
16 Long Run
|
5
|
OFF
|
8
Tempo
|
10
Steady Run
|
10
Fartlek
|
8
Steady Run
|
8 Steady Run
|
16 Long Run
|
6
|
OFF
|
8
Tempo
|
10
Steady Run
|
10
Fartlek
|
8
Steady Run
|
8 Steady Run
|
19 Long Run
|
7
|
OFF
|
8
Tempo
|
4
Hills
|
8
Steady Run
|
10
Fartlek
|
8 Steady Run
|
23 Long Run
|
8
|
OFF
|
8
Tempo
|
5
Hills
|
8
Steady Run
|
10
Fartlek
|
8 Steady Run
|
26 Long Run
|
9
|
OFF
|
8
Tempo
|
6
Hills
|
8
Steady Run
|
10
Fartlek
|
8 Steady Run
|
19 Long Run
|
10
|
OFF
|
8
Tempo
|
7
Hills
|
8
Steady Run
|
10
Fartlek
|
8 Steady Run
|
29 Long Run
|
11
|
OFF
|
8
Tempo
|
8
Hills
|
8
Steady Run
|
10
Fartlek
|
8 Steady Run
|
29 Long Run
|
12
|
OFF
|
8
Tempo
|
9
Hills
|
8
Steady Run
|
10
Fartlek
|
8 Steady Run
|
32 Long Run
|
13
|
OFF
|
8
Tempo
|
10
Hills
|
8
Steady Run
|
10
Fartlek
|
8 Steady Run
|
23 Long Run
|
14
|
OFF
|
8
Tempo
|
2x1.6
Speed
|
8
Steady Run
|
10
Fartlek
|
8 Steady Run
|
29 Long Run
|
15
|
OFF
|
8
Tempo
|
3x1.6
Speed
|
8
Steady Run
|
10
Fartlek
|
8 Steady Run
|
32 Long Run
|
16
|
OFF
|
8
Tempo
|
4x1.6
Speed
|
8
Steady Run
|
10
Fartlek
|
8 Steady Run
|
23 Long Run
|
17
|
OFF
|
8
Tempo
|
5x1.6
Speed
|
8
Steady Run
|
10
Fartlek
|
16 RP
|
6 Long Run
|
18
|
OFF
|
8
RP
|
10
RP
|
OFF
|
OFF
|
3 Steady Run
|
RACE DAY!
|
Tempo
– 5:00 min/km
Fartlek
– 5:00
Steady
Run – 5:30
Hill
– 400 m distance, 6% incline. Should
include 1k slow run to warm up / 1km cool down
Long
Run – slowest run of the week. Pace
between 5:30 and 6:00
Race
Pace – 5:00
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