10 km Training Schedule SUN WEEK 1 OFF WEEK 2 6 km WEEK 3 6 km WEEK 4 8 km WEEK 5 8 km 3 km warm up + 3 km cool down WEEK 6 10 km 3 km warm up + 3 km cool

down WEEK 7 10 km 3 km warm up + 3 km cool down WEEK 8 11 km 3 km warm up + 3 km cool down WEEK 9 11 km WEEK 10 13 km FINALE! 10 km RACE DAY MON OFF OFF OFF OFF OFF 6 km OFF 5 km OFF 5 km OFF 8 km OFF OFF TUE 6 km 6 km 6 km 6 km 6 km 5 km 6 km 6 km 8 km OFF 6 km 5 km 8 km 8 km WED OFF OFF OFF 3 km 3 hills THU 5 km 6 km 6 km 6 km + FRI OFF OFF OFF OFF SAT 3 km 3 km 3 km 3 km

OFF 4 hills + OFF 5 hills + 6 km 6 hills + OFF 8 km tempo 5 km tempo 5 km OFF OFF 3 km 6 km OFF

Half Marathon Training Schedule SUN MON WEEK 1 Long & slow run 7 km OFF 4 km WEEK 2 Long & 7 km OFF WEEK 3 Long & 7 km OFF WEEK 4 Long & 9 km OFF WEEK 5 Long & 9 km OFF WEEK 6 Long & 10 km OFF 3 km warm up + 3 km cool down WEEK 7 Long & 10 km OFF 3 km warm up + 3 km cool down WEEK 8 Long & 12 km OFF 3 km warm up + 3 km cool down WEEK 9 Long & 14 km OFF 3 km warm up + 3 km cool down WEEK 10 Long & 16 km OFF 3 km warm up + 3 km slow run 4 km slow run 3 km slow run 4 km slow run 5 km slow run 4 km TUE WED THU FRI SAT

3 km 3 km 4 km 4 km 3 km

OFF 4 km 3 km 3 km 4 km

3 km OFF OFF OFF OFF 3 km 4 km 3 km 3 km

3 hills +

5 km OFF 3 km slow run 4 km 4 hills + 5 km OFF 4 km slow run 4 km 5 hills + 6 km OFF 4 km slow run 4 km 6 hills + 6 km OFF 5 km slow run 5 km 7 hills +

3 km cool down WEEK 11 Long & 16 km OFF 3 km warm up + 3 km cool down WEEK 12 Long & 12 km OFF 3 km warm up + 3 km cool down WEEK 13 Long & 18 km OFF WEEK 14 Long & 18 km OFF WEEK 15 Long & 20 km OFF WEEK 16 Long & 6 km OFF FINALE! 21 km RACE DAY 7 km OFF 5 km slow run 5 km 8 hills + 7 km OFF 6 km slow run 5 km 9 hills + 8 km slow run 6 km slow run 6 km slow run 6 km slow run 10 km OFF 6 km 8 km 8 km 8 km OFF OFF OFF OFF 3 km 6 km 6 km 6 km 6 km fartlek 4 km fartlek 4 km fartlek 6 km OFF Full Marathon Training Schedule SUN MON WEEK 1 Long & slow run 10 km OFF 6 km WEEK 2 Long & 10 km OFF WEEK 3 Long & 13 km OFF WEEK 4 Long & 13 km OFF WEEK 5 Long & 16 km OFF WEEK 6 Long & 16 km OFF WEEK 7 Long & 19 km OFF 3 km warm up + 3 km cool down WEEK 8 Long & 23 km OFF 3 km warm up + 3 km cool down WEEK 9 Long & 26 km OFF 3 km warm up + 3 km cool down WEEK 10 Long & 19 km OFF 3 km warm up + 3 km cool down WEEK 11 Long & 29 km OFF 3 km warm up + 3 km cool down WEEK 12 Long & 10 km slow run 6 km slow run 6 km slow run 6 km slow run 6 km slow run 6 km slow run 6 km TUE WED THU FRI SAT 6 km 10 km 10 km 10 km 10 km 10 km OFF 6 km 8 km 8 km 8 km 8 km 6 km OFF OFF OFF OFF OFF 6 km 6 km 6 km 6 km 6 km 4 hills + 8 km OFF 6 km slow run 6 km 5 hills + 10 km OFF 6 km slow run 6 km 6 hills + 10 km OFF 6 km slow run 6 km 7 hills + 10 km OFF 6 km slow run 6 km 8 hills + 10 km OFF slow run 6 km .

29 km OFF 6 km 3 km warm up + 3 km cool down 10 km WEEK 13 Long & slow run 32 km OFF 6 km 3 km warm up + 3 km cool down 10 km WEEK 14 Long & slow run 23 km OFF 6 km WEEK 15 Long & slow run 29 km OFF 6 km WEEK 16 Long & slow run 32 km OFF 6 km WEEK 17 Long & slow run 23 km OFF 6 km WEEK 18 Easy run 6 km OFF 6 km FINALE! 42 km RACE DAY 9 hills + OFF 6 km 10 hills + OFF 6 km 10 km 10 km 10 km 10 km OFF OFF OFF OFF OFF 3 km 6 km 6 km 6 km 16 km 10 km fartlek 10 km fartlek 10 km fartlek 10 km fartlek 10 km OFF .

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