100km Training Programme

Week Mon 1 Tue Wed Thu 15km, middle 5km at marathon pace 15km, middle 5km at marathon pace 15km, middle 5km at marathon pace 10km, middle 3km at marathon pace 15km, middle 5km at marathon pace 15km, middle 5km at marathon pace 15km, middle 5km at marathon pace 15km, middle 5km at marathon pace 15km, middle 5km at marathon pace 15km, middle 5km at marathon pace 15km, middle Fri Rest Sat 90-minute run 90-minute run 90-minute run 90-minute run Sun 3-hour run (or about 30km) 3 hour run 15km, including 4 Easy Rest x 1.5km at half8km marathon pace jog 15km, including 4 Easy Rest x 1.5km at half8km marathon pace jog 15km, including 2 Easy Rest x 3km at half8km marathon pace jog 12km, including 3 Easy Rest x 1.5km at half8km marathon pace jog 15km, including 6 Easy Rest x 1.5km at half8km marathon pace jog 15km, including 6 Easy Rest x 1.5km at half8km marathon pace jog 15km, including 6 Easy Rest x 1.5km at half8km marathon pace jog 15km, including 3 Easy Rest x 3km at half8km marathon pace jog 15km, including 6 Easy Rest x 1.5km at half8km marathon pace jog 15km, including 6 Easy Rest x 1.5km at half8km marathon pace jog Rest 15km, including 3 Easy

2

Rest

3

Rest

3 hour run

4

Rest

2 hour run

5

4 hour run(or Rest about 35km) 4 hour run(or Rest about 35km) 4 hour run(or Rest about 35km) Rest 2 hour run 4 hour run(or Rest about 35km) 4 hour run(or Rest about 35km)

3 hour run

6

3 hour run

7

3 hour run, last hour at marathon pace 2.5 hour run 3 hour run, last hour at marathon pace 3.5 hour run, last hour at marathon pace

8

9

10 11

Rest 2.5 hour run 3 hour run

including 3 Easy Rest x 1.5km at half8km marathon pace jog 15km. including 4 Easy Rest x 1. middle 5km at marathon pace 15km.5km at half8km marathon pace jog 15km. middle 5km at marathon pace Easy 5km jog Rest 4 hour run 5 hour run (or about 45km) 5 hour run 15km. including 6 Easy Rest x 1. including Rest 5km at halfmarathon pace Easy 8km jog 13 Rest 4 hour run 14 Rest 2 hour run 2 hour run 15 Rest 1.5 hour run Easy 1 hour jog 16 Rest Race . including 6 Easy Rest x 1. middle 5km at marathon pace 12km. middle 5km at marathon pace 15km.5km at half8km marathon pace jog 10km.x 3km at halfmarathon pace 12 8km jog 5km at marathon pace 15km.5km at half8km marathon pace jog 12km.

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