TRAINING SCHEDULE: WEEK 1
August 24 – Aug 30
MONDAY:
- EASY RUN 8 KM
- COOLDOWN: STRETCHING
WEDNESDAY:
- WARM-UP: 2 KM EASY PACE & SHORT STRETCH
- WORKOUT: 5X 800M INTERVAL PACE. RECOVERY: 90 SEC WALKING
- COOLDOWN: 2 KM EASY PACE & STRETCHING
SAT/SUN:
- LONG RUN 11 KM EASY PACE
- COOLDOWN: STRETCHING
TRAINING SCHEDULE: WEEK 2
August 31 – Sep 6
MONDAY:
- EASY RUN 10 KM
- COOLDOWN: STRETCHING
WEDNESDAY:
- WARM-UP: 2 KM EASY PACE & SHORT STRETCH
- WORKOUT: 5X 1 KM INTERVAL PACE. RECOVERY: 2 MIN WALKING
- COOLDOWN: 1K EASY PACE & STRETCHING
SAT/SUN:
- LONG RUN 13 KM EASY PACE
- COOLDOWN: STRETCHING
TRAINING SCHEDULE: WEEK 3
7 Sep - 13 Sep
MONDAY:
- EASY RUN 10 KM
- COOLDOWN: STRETCHING
WEDNESDAY:
- WARM-UP: 2 KM EASY PACE & SHORT STRETCH
- WORKOUT: 4X 1600M MARATHON PACE. RECOVERY: 2 MIN WALKING
- COOLDOWN: 1K EASY PACE & STRETCHING
SAT/SUN:
- LONG RUN 15 KM EASY PACE
- COOLDOWN: STRETCHING
TRAINING SCHEDULE: WEEK 4
14 Sep - 20 Sep
MONDAY:
- EASY RUN 8 KM
- COOLDOWN: STRETCHING
WEDNESDAY:
- WARM-UP: 2 KM EASY PACE & SHORT STRETCH
- WORKOUT: 6X 3 MINUTES INTERVAL PACE. RECOVERY: 90 SEC WALKING
- COOLDOWN: 1K EASY PACE & STRETCHING
SAT/SUN:
- LONG RUN 11 KM EASY PACE
- COOLDOWN: STRETCHING
TRAINING SCHEDULE: WEEK 5
21 Sep - 27 Sep
MONDAY:
- EASY RUN 10 KM
- COOLDOWN: STRETCHING
WEDNESDAY:
- WARM-UP: 2 KM EASY PACE & SHORT STRETCH
- WORKOUT: 7 KM TEMPO PACE (FASTER THAN MARATHON PACE)
- COOLDOWN: 1K EASY PACE & STRETCHING
SAT/SUN:
- LONG RUN 16 KM EASY PACE
- COOLDOWN: STRETCHING
TRAINING SCHEDULE: WEEK 6
28 Sep - 4 Oct
MONDAY:
- EASY RUN 10 KM
- COOLDOWN: STRETCHING
WEDNESDAY:
- WARM-UP: 1 KM EASY PACE & SHORT STRETCH
- WORKOUT: 10 KM MARATHON PACE
- COOLDOWN: WALK IT OUT & STRETCHING
SAT/SUN:
- LONG RUN 18 KM EASY PACE
- COOLDOWN: STRETCHING
TRAINING SCHEDULE: WEEK 7
5 Oct - 11 Oct
MONDAY:
- EASY RUN 10 KM
- COOLDOWN: STRETCHING
WEDNESDAY:
- WARM-UP: 2 KM EASY PACE & SHORT STRETCH
- WORKOUT: 8x 400M TEMPO PACE. RECOVERY: 90 SEC WALK
- COOLDOWN: 1KM EASY PACE & STRETCHING
SAT/SUN:
- LONG RUN 12 KM EASY PACE
- COOLDOWN: STRETCHING
TRAINING SCHEDULE: WEEK 8
12 Oct - 18 Oct
MONDAY:
- EASY RUN 8 KM
- COOLDOWN: STRETCHING
WEDNESDAY:
- WARM-UP: 2 KM EASY PACE & SHORT STRETCH
- WORKOUT: 3x 5 MINUTES MARATHON PACE. RECOVERY: 2 MINUTES WALK
- COOLDOWN: 1KM EASY PACE & STRETCHING
SAT:
- SHAKE OUT RUN (MORNING) EASY 3-5 KM
- COOLDOWN: STRETCHING
SUN:
AMSTERDAM HALF MARATHON!