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3 Months Training Plan

MWM FULL MARATHON TRAINING PLAN

1 Full Marathon Training Plan | Karsten | v1.0

Table of Contents Document History ................................................................................................................................... 2

Objective ................................................................................................................................................. 3

Assumptions ............................................................................................................................................ 3

Recommendation .................................................................................................................................... 3

Workouts Description ............................................................................................................................. 3

Warm Up (WU) ................................................................................................................................... 4

Cool Down (CD) ................................................................................................................................... 5

Easy Runs ............................................................................................................................................ 5

Long Runs ............................................................................................................................................ 6

Fast Finish Long Run ............................................................................................................................ 6

Hill Repetitions – Hill Reps .................................................................................................................. 6

Tempo Run .......................................................................................................................................... 6

Tempo / Cruise Intervals ..................................................................................................................... 6

Fartlek ................................................................................................................................................. 7

Speed Intervals .................................................................................................................................... 7

Recovery.............................................................................................................................................. 7

Full Marathon Training Plan .................................................................................................................... 8

Training Paces ..................................................................................................................................... 8

Training Paces for a FM 3h:30min finishing time ........................................................................... 8






Training Paces for a FM 5h:00min finishing time ......................................................................... 10







Day to Day Training Plan ................................................................................................................... 13

Glossary / List of Abbreviations ............................................................................................................ 18


Document History

Version Modification Author Date

1.0 Release Karsten November 20, 2015

About Karsten

Karsten is a passionate fitness professional with certifications as

Personal Trainer (ACE), Run-Fit Specialist and Barefoot Training

Specialist (EBFA).

Sport and fitness always have been an important part in his life.

In his younger years he represented his state in soccer and

volleyball. Today he is an avid runner with a number of top

positions at 5km to 50km races.

He has been a member of 2XU Runners Malaysia since its

establishment in 2014. In that role he shares running knowledge

and trains other running enthusiasts during running clinics. You

can also find him as a pacer, supporting local running events.

His personal blog www.marathonorange.com is another channel

that he leverages on, to share his experiences, tips and views

about running and fitness.

Recently, Karsten gave up his corporate job of 19 years to

pursue a new exciting career in the fitness industry. He runs a specialized Personal Training studio

offering innovative training methods, addressing the needs of today’s busy lifestyle. His training

method is an alternative to strength training in conventional gyms, saving you considerable time.

The methodology is scientifically proven through research in top sports universities. Celebrities, top

athletes of all major disciplines and most successful sports teams have adopted this method. Karsten

now makes this available to everybody.

Get in touch with him via e-mail ([email protected]) or follow him on Facebook

(https://www.facebook.com/MarathonOrange).

Figure 1 - Karsten at Seremban HM 2015

(photo: Daryl Cheah)


Objective This training plan describes the preparation for a Full Marathon (42.195km) aiming at finishing times

from 3h:30min to 6h:30min. The dates in the plan are aligned to the Malaysian Women Marathon

taking place March 06, 2016.

The plan can be followed by the runner herself without supervision by a running coach. To allow and

ease self-guidance the workouts chosen avoid too much complexity without compromising the

target.

Assumptions Should you deviate from the assumptions below, adaptation of the plan to your individual needs

may be required. Should you require support for this, do seek assistance from MWM

mentor/support, experienced runner or running coach.

1) You are physically fit enough for this training program and have a respective clearance from

your physician if you have any doubt or health condition

2) You have been running 40km or more a week consistently over at least six months

3) You are committed to invest 1 to 2 hours a day on 4 to 5 days a week for running training,

whereas the Sunday long run may require more time depending on distance to be covered

4) You have all the apparel and gears (running watch, running glasses, visor/cap, etc.) required

for running

5) You know about the hydration and nutrition requirements in the climate and area you are

training and racing

Recommendation Even though this plan can be followed without external direction it is still recommended to seek the

advice of MWM mentors/support or running coach to discuss progress. Depending on progress, the

objective or training (e.g. paces) may have to be adjusted based on actual results.

In this context it is important to understand that no size fits it all when it comes to running training

plans. The suggested plan is rather intense with normally two quality, meaning physical demanding,

sessions on Tuesday and Thursday. Thus, always listen to your body. It is completely OK and

mandatory to skip a session or replace it with an easier one, should you feel too fatigued and require

longer recovery.

Should a workout be missed, do not increase the intensity or duration of the next workout, as this

may exert your body too much, weaken it and increase the risk of injury or exhaustion.

Complement this running training with strength training improving overall strength. Strength

training contributes positively to running performance and injury prevention.

Workouts Description Rating of Perceived Exertion (RPE) – For the suggested training paces below you require a GPS

running watch or a stop watch on a track or treadmill belt, to monitor pace and distance run. If none


of this or similar means are available it is suggested to run based on RPE. It is used to describe the

level of perceived intensity of the workout. It takes a bit of practise to run based on RPE but you may

find it useful.

The values of the initial Borg’s Scale can be multiplied by 10 to get an indication of the heart rate

related to the respective exertion. For example a heart rate from 120 to 150 is considered a

moderate workout, indicated with green background in the figure below. For the description of the

workouts in this training plan, the Modified Borg scale (0 – 10) is used.

Figure 2 – Rating of Perceived Exertion – Original Borg’s Scale vs. Modified Borg Scale

(Source: http://www.cmsfitnesscourses.co.uk/blog/128/using-the-rpe-scale)

Warm Up (WU)

WU is an essential phase of every workout and has to be done at the beginning of every

session/race. The objective is to reduce injury risk and allow increased performance during the

actual session. There are three components of a proper WU:

1) Warm Up Run

Run for 2 to 3 km at Easy pace

2) Stretching and Muscle Activation

Do following Dynamic Stretching (DS), Active Isolated Stretching (AIS) holding the stretch for

3 seconds and Muscle Activation (MA) exercises:

Exercise Type Focus Area

High Knees DS Quadriceps, Hip Flexor

Butt Kicks DS Hamstrings

Leg Lifts / Tick-Tock DS Ab- and Adductors

Toy Soldier DS Quadriceps, Hip Flexor, Hamstring

Hacky Sack DS Adductors, Quadriceps (medial)


Heel Raises / Heel Stand DS Hamstring

Donkey Kicks DS Glutes

Tight Rotation MA Core, Oblique

Reverse Flies MA Shoulder, Posterior Deltoid, Rotator Cuffs

Arm Pull Backs DS Triceps, Shoulder, Chest

Walking Lunges AIS Hip Flexor

Lateral Lunge AIS Adductors

Table 1 - Warm Up Exercises

3) Strides

Do three 50m to 100m quick runs at your goal workout or race pace. The objective is to get

your heart rate up in preparation of the subsequent session

REMARK: For long and/or slow runs you may skip strides and reduce the warm up run distance but

always do the stretching and muscle activation exercises. Just be very cautious when doing those

exercises without or little warm up run.

Cool Down (CD)

CD is an essential phase of every workout. There are two components of a proper CD.

1) Cool Down Run

Run for 2 to 3 km at Easy / Recovery pace

2) Static Stretching

Do following Static Stretching (SS) holding the stretch for 30 seconds, do 3 sets each:

Exercise Type Focus Area

Pike Stretch (or similar) SS Calves

Quadriceps Stretch SS Quadriceps

Hamstring Stretch SS Hamstring

Lateral Lunge SS Adductors

Mountain Climber SS Hip Flexor

Dynamic Pigeon SS Glutes

Table 2 – Cool Down Exercises

Easy Runs

The Easy Run builds your endurance and represents the highest ratio of your workouts throughout

your week and race preparation. The RPE should be somewhere between 4 and 6, with the run

lasting anywhere between 15 to 90 minutes.

As with all other workouts it is essential for the overall success of the training program to maintain

the level of exertion or pace throughout the entire run. Don’t run faster just because you can, as this

may impact the quality of your next hard session. If you feel tired or can’t maintain the minimum

pace, consider aborting the run, as this is an indication you are not rested enough to make the run

count.

A nice option for the Easy Run is to do it on trail. Depending on the terrain your pace will be slower,

thus use RPE to choose the right intensity.


Long Runs

The Long Run aka LSD (Long Slow Distance) is normally done once a week. Most leisure and amateur

runners prefer the weekend for this run. It builds your endurance for long distance races. The RPE

should be somewhere between 4 and 6, with the run lasting anywhere from 90 minutes to many

hours. The effort will feel harder as the run progresses

The Long Run is the ideal opportunity to get to know your body better over the stretch of many km.

Use this run testing the clothes, shoes and gadgets you plan to run the actual race with to avoid

unpleasant surprises on race day. Fuel and hydration strategies have to be tested during such runs as

well. Important rule: Don’t try anything new on race day.

Fast Finish Long Run

Identical to the Long Run but pace over the last km is increased. This conditions the body to maintain

targeted race pace with increasingly fatigue muscles.

Hill Repetitions – Hill Reps

Fine change from the usual runs you do. The objective of this workout is to build strength and

improve running form.

For this workout identify hills or slopes with the required length. The inclination of the hill should not

be too steep, main objective is to complete the session with good running form and level of

intensity.

Important for this workout:

• Throughout the uphill run, keep your eyes looking at the top of hill ahead of you

• Shorten your stride

• Raise your knees higher than normally

• Swing your arms stronger than normally supporting your uphill movement. Remember to

bend your arms at elbow level by 90°, swinging them perpendicular to your trunk, don’t

cross them in front of your body beyond the centre of your body

• Use the way back to the bottom of the hill to recover, jog slowly or walk if you have to

Tempo Run

Stamina workout, you are running around your Acidosis Threshold (AT aka Lactate Threshold – LT).

The RPE should be somewhere between 6 and 8, with the run lasting not longer than 40 minutes.

Don’t run faster than your target pace, even if you feel you could. This would push you into your

anaerobic zone leading to acidosis of the muscles impacting needed recovery and subsequent

workouts.

Tempo / Cruise Intervals

Stamina workout similar to Tempo Runs, only the workout is divided into intervals. This makes the

Tempo / Cruise Interval run both physically and psychologically easier and increases the distance

that can be run at respective pace in a single workout. The rest period for Tempo Intervals is

normally 1 minute, to avoid too much rest that void the training effect.


Don’t run faster than your target pace, even if you feel you could. This would push you into your

anaerobic zone leading to acidosis of the muscles impacting needed recovery and subsequent

workouts.

Fartlek

Swedish coach Gösta Holmér developed this workout in 1937 to boost the Swedish cross country

team performance, having lost in previous years to the Finns (Source: Wikipedia). It’s Swedish and

can be translated into speed-play (Fart-Lek).

There are many variations of this workout, such as time run, time of the break or pace run. In this

plan only structured Fartlek is foreseen, meaning the time of the fast run and rest is fixed.

This workout improves your speed, running posture and cadence. Run the fast segments at an RPE

between 8 and 9 with focus of having sufficient strength to run the last interval at a similar pace as

the first interval.

Speed Intervals

The Speed Interval pushes you into your anaerobic zone, meaning you can’t maintain the run pace

for much longer than around 6 minutes. The objective is to improve the maximum oxygen your body

can consume, which is called VO2max. Related improvements are the improvement of your default

pace as well as stamina, as the Acidosis Threshold (AT) and VO2max are related.

Run the speed intervals at an RPE effort of 8 to 9. The rest period is normally 3 minutes, try to jog

slowly during the rest period and stand only if you must. Don’t go faster even if you feel you could,

first of all when it is the beginning of the session. Should you slow down too much as the session

progresses and you can’t maintain the intensity, abort the session as it would miss its objective.

Recovery

Recovery runs are to be taken very serious. They normally follow on the day after very tough quality

sessions to stimulate blood circulation and the movement apparatus at very low intensity (RPE

between 2 to 3). Limit recovery runs to 40 minutes.


Full Marathon Training Plan

Training Paces

Depending on your FM finishing time target, pick the applicable training paces from one of the tables below.

Training Paces for a FM 3h:30min finishing time

Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:04:58 0:05:01 0:05:40 0:04:21 0:04:23 0:04:27 0:04:39 0:04:05 0:04:54 0:06:50

Max. 0:05:37 0:05:49 0:06:06 0:04:29 0:04:33 0:04:38 0:04:51 0:04:18 0:05:14 0:07:03

Table 3 - 3h:30min FM Training Paces & Timings


Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:05:17 0:05:19 0:05:59 0:04:38 0:04:39 0:04:46 0:04:58 0:04:22 0:05:15 0:07:19

Max. 0:05:55 0:06:08 0:06:26 0:04:47 0:04:51 0:04:56 0:05:10 0:04:37 0:05:35 0:07:31



Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:05:37 0:05:38 0:06:17 0:04:57 0:04:58 0:05:04 0:05:16 0:04:40 0:05:36 0:07:48

Max. 0:06:13 0:06:28 0:06:46 0:05:05 0:05:09 0:05:14 0:05:30 0:04:52 0:05:57 0:07:59




Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:05:57 0:05:59 0:06:36 0:05:11 0:05:16 0:05:21 0:05:34 0:04:53 0:05:57 0:08:11

Max. 0:06:31 0:06:46 0:07:06 0:05:24 0:05:27 0:05:32 0:05:49 0:05:11 0:06:18 0:08:29



Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:06:17 0:06:18 0:06:54 0:05:30 0:05:34 0:05:40 0:05:52 0:05:09 0:06:12 0:08:40

Max. 0:06:50 0:07:04 0:07:26 0:05:41 0:05:45 0:05:49 0:06:08 0:05:25 0:06:39 0:08:56



Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:06:36 0:06:38 0:07:13 0:05:48 0:05:52 0:05:57 0:06:11 0:05:25 0:06:31 0:09:09

Max. 0:07:07 0:07:22 0:07:45 0:06:00 0:06:03 0:06:08 0:06:27 0:05:43 0:07:01 0:09:24




Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:06:57 0:06:58 0:07:30 0:06:06 0:06:09 0:06:12 0:06:28 0:05:40 0:06:49 0:09:31

Max. 0:07:25 0:07:42 0:08:05 0:06:16 0:06:22 0:06:27 0:06:46 0:05:56 0:07:19 0:09:53



Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:07:16 0:07:17 0:07:47 0:06:20 0:06:24 0:06:31 0:06:46 0:05:55 0:07:09 0:09:59

Max. 0:07:43 0:07:59 0:08:23 0:06:33 0:06:40 0:06:45 0:07:06 0:06:14 0:07:41 0:10:20



Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:07:35 0:07:37 0:08:05 0:06:38 0:06:42 0:06:49 0:07:04 0:06:10 0:07:27 0:10:17

Max. 0:08:00 0:08:17 0:08:41 0:06:52 0:06:59 0:07:03 0:07:24 0:06:32 0:07:57 0:10:50




Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:07:55 0:07:57 0:08:24 0:06:56 0:07:00 0:07:07 0:07:22 0:06:26 0:07:45 0:10:45

Max. 0:08:19 0:08:34 0:09:00 0:07:08 0:07:17 0:07:20 0:07:42 0:06:44 0:08:19 0:11:14



Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:08:14 0:08:16 0:08:42 0:07:14 0:07:19 0:07:25 0:07:40 0:06:41 0:08:04 0:11:13

Max. 0:08:38 0:08:52 0:09:19 0:07:27 0:07:34 0:07:39 0:08:01 0:07:01 0:08:40 0:11:42



Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:08:33 0:08:36 0:09:00 0:07:26 0:07:32 0:07:43 0:07:58 0:06:57 0:08:21 0:11:41

Max. 0:08:57 0:09:11 0:09:38 0:07:44 0:07:52 0:07:58 0:08:19 0:07:18 0:08:55 0:12:12




Endurance Stamina

Speed

Type Easy Run

Pace

Long

Run

Pace

Recovery

Run Pace

Cruise

Intervals

Pace 1km

Tempo

Intervals

Pace

Tempo Run

Pace

Steady

State Run

Pace

Speed Pace

Timing

1km

Speed Pace Timing

1.2km

Speed Pace

Timing

1.6km

Min. 0:08:52 0:08:55 0:09:20 0:07:44 0:07:50 0:08:00 0:08:18 0:07:12 0:08:40 0:12:09

Max. 0:09:15 0:09:27 0:09:56 0:08:02 0:08:08 0:08:16 0:08:39 0:07:35 0:09:16 0:12:32



Day to Day Training Plan

Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly

Mileage1

1

7-Dec-15 8-Dec-15 9-Dec-15 10-Dec-15 11-Dec-15 12-Dec-15 13-Dec-15

Workout OFF or XT Easy Easy Hill Reps OFF or Easy XT or Easy Long Run

42 km

Details 55-65 min 25-35 min 8 x 250m, Warm

Up + Cool Down 30-45 min 25-35 min 12-16 km

Est.

distance 9 km 5 km 10 km 5 km 14 km

2


Workout OFF or XT Tempo Intervals Recovery Hill Reps OFF or Easy XT or Easy Long Run

43 km

Details

4 x 1km w/ 1

min interval,

WU + CD

25-35 min 8 x 250m, Warm


Est.


3



47 km

Details

2 x 2km w/ 1

min interval,

WU + CD

25-35 min 2 x 1km, Warm


Est.


1 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer



Mileage2

4

28-Dec-15 29-Dec-15 30-Dec-15 31-Dec-15 1-Jan-16 2-Jan-16 3-Jan-16


49 km

Details

4 x 1km w/ 1

min interval,

WU + CD

25-35 min

12 x 250m,

Warm Up + Cool

Down

30-45 min 25-35 min 16-20 km

Est.


5

4-Jan-16 5-Jan-16 6-Jan-16 7-Jan-16 8-Jan-16 9-Jan-16 10-Jan-16

Workout OFF or XT Tempo Intervals Recovery Easy OFF or Easy XT or Easy Long Run

41 km

Details

2 x 2km w/ 1

min interval,

WU + CD

25-35 min 55-65 min 30-45 min 25-35 min 12-16 km

Est.


6


Workout OFF or XT Tempo Run Easy Hill Reps OFF or Easy XT or Easy Long Run

59 km

Details 4-7km 55-65 min

12 x 250m,

Warm Up + Cool

Down

30-45 min 25-35 min 20-24 km

Est.





Mileage3

7


Workout OFF or XT Speed Intervals Easy Hill Reps OFF or Easy XT or Easy Long Run

64 km

Details

6 x 1km w/ 3

min interval,

WU + CD

55-65 min

12 x 250m,

Warm Up + Cool

Down

30-45 min 25-35 min 24-28 km

Est.


8


Workout OFF or XT Fartlek,

Structured Easy Tempo Run OFF or Easy XT or Easy

Fast Finish Long

Run

66 km Details

15 x 1 min w. 1

min. jog 55-65 min 6 km 30-45 min 25-35 min

26-32 km, last

10-13 km at

Marathon Goal

Pace

Est.


9

1-Feb-16 2-Feb-16 3-Feb-16 4-Feb-16 5-Feb-16 6-Feb-16 7-Feb-16

Workout OFF or XT Speed Intervals Easy Tempo Intervals OFF or Easy XT or Easy Long Run

67 km

Details

12 x 400m w/ 3

min interval,

WU + CD

55-65 min

3 x 2km w/ 3

min interval,

WU + CD

30-45 min 25-35 min 28-34 km

Est.





Mileage4

10


Workout OFF or XT Speed Intervals Easy Hill Reps OFF or Easy XT or Easy Fast Finish Long

Run

66 km Details

8 x 800m w/ 3

min interval,

WU + CD

55-65 min

12 x 250m,

Warm Up + Cool

Down

30-45 min 25-35 min

24-30 km, last

12 km at

Marathon Goal

Pace

Est.


11


Workout OFF or XT Cruise Intervals Easy Fartlek,

Structured OFF or Easy XT or Easy

Fast Finish Long

Run

65 km Details

8 x 1000m w/ 1

min interval,

WU + CD

55-65 min 6 x 2 min w. 1

min. jog 30-45 min 25-35 min

24-30 km, last

12 km at

Marathon Goal

Pace

Est.


12


Workout OFF or XT Tempo Intervals Easy Fartlek,

Structured OFF or Easy XT or Easy

Fast Finish Long

Run

51 km Details 3 x 2km w/ 1

min interval 40 min

8 x 1 min w. 1

min. jog 30-45 min 25-35 min

20 km with last

10 km fast at

Marathon Goal

Pace

Est.





Mileage5

13

29-Feb-16 1-Mar-16 2-Mar-16 3-Mar-16 4-Mar-16 5-Mar-16 6-Mar-16

Workout OFF or XT Fartlek,

Structured Cruise Intervals Easy OFF or Easy XT or Easy RACE

70 km Details

8 x 1 min w. 1

min. jog

4 x 1000m w.

200m jog 40 min 30-45 min 25-35 min MWM FM

Est.

distance 7 km 10 km 6 km 5 km 42.2 km

Table 16 - FM Training Day to Day Training Plan



Glossary / List of Abbreviations

AIS Active Isolated Stretching

AT Acidosis Threshold

CD Cool Down

CI Cruise Interval

DS Dynamic Stretching

FFLR Fast Finish Long Run

FR Fartlek Run

GP Goal Pace

km kilometre

LR Long Run

LS Leg Speed

LT Lactate Threshold

m meters

Mi miles

min. minutes

OFF No exercise

PR Progression Run

SP Speed Workout

SS Static Stretching

TI Tempo Interval

TR Tempo Run

WU Warm Up

XT Cross Training

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MWM FULL MARATHON TRAINING PLAN - Checkpoint Spotcheckpointspot.asia/file/MWM2016 - Daily Training Plan (FM).pdf · Full Marathon Training Plan ... Training Paces ... to share his