Cork City Marathon training plan 3 - Walkers and Joggers
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May 2010 |
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
May 2 2hrs 15mins walk/jog |
3 Rest or easy 50mins walk/jog. |
4 Rest or easy 60mins walk/jog. |
5 50mins (see note below) |
6 7miles easy or swim & Gym |
7 Rest or easy 60mins walk/jog |
8 60mins, with 30mins at marathon pace |
9 2hrs 30 mins walk/jog |
10 Rest or easy 55min walk/jog |
11 Rest or easy 60mins walk/jog. |
12 60 mins (see note below) |
13 7miles easy or swim & Gym |
14 Rest or easy 60mins walk/jog |
15 60mins with 30 mins at marathon pace |
16 2 hrs walk/jog |
17 Rest or easy 50mins walk/jog. |
18 Rest or easy 50mins walk/jog. |
19 60 mins (see note below) |
20 6miles easy or Swim & Gym |
21 Rest or easy 50mins walk/jog |
22 60mins with 25 mins at marathon pace |
23 75mins walk/jog |
24 Rest or easy 45 mins walk/jog. |
25 Rest easy 45 mins walk/jog. |
26 60mins (see note below) |
27 5miles easy or swim & Gym |
28 Rest or easy 45mins walk/jog |
29 60mins with 20mins at marathon pace |
30 1 hr walk/jog |
31 Rest or easy 35 mins walk/jog. |
June 1 Rest or easy 35mins walk/jog |
2 60mins (see note below) |
3 5miles easy or swim & Gym |
4 Rest or easy 35mins walk/jog |
5 30mins with 8mins at marathon pace |
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Week 1 jog 15mins , stop and stretch pick where you will run maybe take off your jacket to mark how far you go. Try 5 x 4min, take few mins between efforts then go again, when finished jog slowly home. Week 2 similar jog before and after with 4X 5mins or 1200m efforts Week 3 similar jog before and after with 2X 5mins, 2X 4mins, 2X90seconds Week 4 similar jog before and after with 2X4mins, 2X3mins,2X2mins,2X1mins Week 5 similar jog before and after with 1x mile marathon pace, 2x 400m bit faster pace, 2x 200m faster pace. With all the efforts take 2-3mins jog/walk recovery between the longer efforts and 1-2mins between the efforts less than 3mins. |
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