80,000m Marathon Training Plan |
Cycle 5 |
Week 17 |
Distance |
Type |
Work |
Damper |
Day 1 |
15,000m |
LT |
5,000m @ MP/5,000m @ 10kp/5,000m @ HMP |
SS |
Day 2 |
10,000m |
VO2 Max |
3 x Alternate (1,000m @ 5kP/2,000m @ MP) |
SS |
Day 3 |
8,000m |
GE |
8,000m @ MP |
SS |
Day 4 |
12,000m |
LT |
4,000m @ MP/4,000m @ 10kp/4,000m @ HMP |
SS |
Day 5 |
20,000m |
GE |
20,000m @ MP |
SS |
Totals |
65,000m |
|
|
|
Targets |
65,000m |
|
|
|
|
Week 18 |
Distance |
Type |
Work |
Damper |
Day 1 |
15,000m |
LT |
5,000m @ MP/5,000m @ 10kp/5,000m @ HMP |
SS |
Day 2 |
11,000m |
VO2 Max |
2 x Alternate (2,000m @ 5kP/3,000m @ MP) |
SS |
Day 3 |
9,000m |
LT |
3,000m @ MP/3,000m @ 10kp/3,000m @ HMP |
SS |
Day 4 |
10,000m |
VO2 Max |
3 x Alternate (1,000m @ 5kP/2,000m @ MP) |
SS |
Day 5 |
25,000m |
GE |
25,000m @ MP |
SS |
Totals |
70,000m |
|
|
|
Targets |
70,000m |
|
|
|
|
Week 19 |
Distance |
Type |
Work |
Damper |
Day 1 |
12,000m |
LT |
4,000m @ MP/4,000m @ 10kp/4,000m @ HMP |
SS |
Day 2 |
15,000m |
VO2 Max |
4 x Alternate (1,500m @ 5kP/2,000m @ MP) |
SS |
Day 3 |
18,000m |
LT |
6,000m @ MP/6,000m @ 10kp/6,000m @ HMP |
SS |
Day 4 |
10,000m |
VO2 Max |
3 x Alternate (1,000m @ 5kP/2,000m @ MP) |
SS |
Day 5 |
20,000m |
GE |
20,000m @ MP |
SS |
Totals |
75,000m |
|
|
|
Targets |
75,000m |
|
|
|
|
Week 20 |
Distance |
Type |
Work |
Damper |
Day 1 |
12,000m |
LT |
4,000m @ MP/4,000m @ 10kp/4,000m @ HMP |
SS |
Day 2 |
15,000m |
VO2 Max |
4 x Alternate (1,500m @ 5kP/2,000m @ MP) |
SS |
Day 3 |
6,000m |
GE |
6,000m @ MP |
SS |
Day 4 |
9,000m |
LT |
3,000m @ MP/3,000m @ 10kp/3,000m @ HMP |
SS |
Day 5 |
18,000m |
GE |
18,000m @ MP |
SS |
Totals |
60,000m |
|
|
|
Targets |
60,000m |
|
|
|
Please refer to Marathon Programme Notes for full notes on this table.