Cork City Marathon training plan 3 - Experienced Runners
|
May 2010 |
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
May 2 2hrs 15mins |
3 Rest or easy 45 -50mins. |
4 Rest or easy 45-50mins. |
5 8 x 3mins at 10mk pace, 1min rest |
6 7miles or swim & Gym |
7 Rest or easy 50mins |
8 50mins, with 25mins at marathon pace |
9 2hrs 30 mins |
10 Rest |
11 Rest or 50mins easy. |
12 (6mins, 4mins, 2min) 2 at 10km pace. 2 min rest |
13 7miles or swim & Gym |
14 Rest or easy 50mins |
15 60mins with 30 mins at marathon pace |
16 2 hrs |
17 Rest or 50mins easy. |
18 Rest or 50mins easy. |
19 4x5mins at 10 km pace, 2mins jogging between. |
20 7miles or Swim & Gym |
21 Rest or 50mins easy |
22 60mins with 30 mins at marathon pace |
23 1 hr 30m |
24 Rest or 50mins easy. |
25 Rest or 50mins easy. |
26 1x mile, (2min rest)2x800(1min rest) 1xmile(2min) 2x400 |
27 6miles or Swim & Gym |
28 Rest or 50mins easy |
29 60mins with 25mins at marathon pace |
30 1 hr 15 mins |
31 Rest or 50mins easy. |
June 1 Rest or 45mins easy. |
2 1x mile at marathon pace. 2x800m (faster pace) 2x400m (faster pace). |
3 5miles or Swim & Gym |
4 Rest or 30mins easy |
5 30mins with 10mins at marathon pace, few strides |
|
|
|
|
|
|
