Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Run 45 Run 60 Run 45. After 20 pace to 10km minute. Take 4 easy pace then return to the next 1 minute at 10km pace. Complete 3 one minute increases in pace. Cool hard up the hill easy back to the start have repeat uphill in this fashion three more times. Cool Run 60-90 long slow pace Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Run 60. AM: Run 45 at easy pace. PM: run 60 at easy pace, but after 20 pick up the pace for 1 minute to 10km pace, then return to easy pace for 6. 4-6 times, then completed the remaining time. Run 70 at long run pace Run 45 1000m at 10km pace. Take 30 commence the second 1000m. Complete a third 1000m then take 2. Then complete a second set of three. Then cool. Run 80-100 at long 1/6
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Run 45, but after 20 minute at 10km pace. Return to easy pace for 4 and repeat these 1 minute increases 3 more times then complete the remaining time at easy pace. Run 60. hard up the hill easy back to the start have repeat uphill in this fashion twice more. Take 3 then do another set of three hills. Complete a total of 3 sets. Run 45. After 20 pace to 10km minute. Take 4 easy pace then return to the next 1 minute at 10km pace. Complete 4 one minute increases in pace. Cool Run 80-120 Minutes at long run pace Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 warm up. Run 400m at 5km pace. Take 45-60 complete seven more in exactly the same manner Run 60 at Long Run Pace Warm Up Run down and take. Run trying to reach the same point in. Then have 2-3 before doing three more sets of two uphills in each. Cool Run 35 OR take a rest day Run 20 min long run pace, then 8km at marathon pace, then 10 at long run pace, then 5km at marathon pace, then 10 long run pace, then 2km at Marathon pace, then 15-20 at long Run 90-100 at Long Run Pace 2/6
Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35 Rest M: Run 40 at easy pace. PM: 5km race pace followed by a 50m walk as. another 7 times, then take 2 minute. Repeat another 8 repeats of 150metres with 50 metre walk. Cool Run 60 long slow pace AM: Run 50 at long pace.. Rest day Run very easy for 20-30. From a standing start increase pace to run a hard pace after 30 metres. Hold this pace for 20-40 metres, then decelerate to finish about 100 metre mark. Then walk back as Go again until you have done three acceleration runs. warm up well. Run 15/21km race as follows: Run first third at easy pace. Run next third predicted target pace and have 45-60 second walk between each section. Then run the last third as you feel, Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42 Rest day and easy week Run 40 Minutes Run 40-60 at easy pace or Rest day Run 70-80 long Run 35 OR take a rest day. Run 120-150 at long run pace depending on Run 80-100 at long Include 90 walk every 30 3/6
Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49 3km pace with 50 metre walk repeat another seven 150metre efforts with 50 m walk for the first set of eight. Take 90 second, then complete another set of eight. Cool down. AM: Run 50 at easy pace. PM: run 40 at easy pace, AM: Run 30 at easy pace. PM Warm Up Run down and take. Run trying to reach the same point in. Then have 4 before doing three more sets of three uphills in each. Cool Run 35-40 at easy pace run 150-180 at long Include 90 second walks every 20-25 run 80-100 at long From this date the taper commences to race day: - over next three weeks drop any session that you feel too tired to begin. Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56 200m at 5km race pace. Take 90. three more times for a set of four 200m. Have 3. Complete four sets of four 200m. Cool. Run 50 warm up. Run 800m at 10km pace, then take 60 run 200m at 5km pace, then have 3. Now complete this combination 3 more times with 3 between each. Cool 300m at 5km race pace. Then have 90 before running another 300m. Complete six more 200m's. Cool. Run 20 easy pace then walk for 1 minute. Then run 3km @ marathon pace over a flat route. Run 10 Minutes long Run 1-2km @marathon pace. Finish with 15 at long run pace. 4/6
Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63 3km pace with 50 metre walk repeat another seven 150metre efforts with 50 m walk for the first set of ten. Cool down. Run 60. After 20 pace to 10km minute then take 6 easy pace. increase 3-5 more times then complete the remainder of the one hour. Warm Up Run down and take. Run trying to reach the same point in. Then have 4 before doing three more sets of three uphills in each. Cool Run 35-40 at easy pace run 120-130 at long Include 90 second walks every 20-25 run 70-80 at long Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70 Warm up well. Have 1-2. Then run 1500 metres flat out on a track keeping to the inside lane and running for as fast a time as possible. Record this time and compare to the times in table 1. This will provide a good indication of the time you can achieve in Om Die Dam Run 40-60 at an easy pace hard up the hill easy back to the start have repeat uphill in this fashion two more times. Take 4 then do another set of three hills. Complete a total of 3 sets Run 70 long warm up. Run 100m at hard but not flat out pace. Take 50 complete four more in exactly the same manner. Have 4 repeat two more sets of five 100ms. Cool 5/6
Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77 Warm up: Run 400m at 10km pace. Take 2. four more times. Cool Run 30 Minutes 3km pace with 50 metre walk repeat another five 150metre efforts with 50 m walk. Cool down. Run very easy for 20-30. From a standing start increase pace to run a hard pace after 30 metres. Hold this pace for 20-40 metres, then decelerate to finish about 100 metre mark. Then walk back as Go again until you have done three accelerations. then finish Marathon Race day, (Suggest pace in 8km sections with first 5 slower than average pace, next three on target pace, and last sectionas you feel. Have 60 walk between 8km sections. Then go out and DO GREAT THINGS. 6/6