Day Date Activity - Marathon Ultra

Monday 13-Jun-22 Rest or yoga or core

Tuesday 14-Jun-22 3 miles 2
Wednesday 15-Jun-22 Rest 4
Thursday Wk 1 16-Jun-22 3 miles easy Wk 4 6
Friday 17-Jun-22 Rest
Saturday 18-Jun-22 3 miles easy 14
Sunday 19-Jun-22 7 miles slow jog/walk 8
Monday 20-Jun-22 Rest or yoga or core strength
Tuesday 21-Jun-22 3 miles easy 4
Wednesday 22-Jun-22 Rest 4
Thursday Wk 2 23-Jun-22 4 miles easy Wk 2 6
Friday 24-Jun-22 Rest
Saturday 25-Jun-22 3 miles easy 16
Sunday 26-Jun-22 10 miles slow jog/walk 10
Monday 27-Jun-22 Rest
5 miles easy with a few faster
Tuesday 28-Jun-22 4
stretches
Wednesday 29-Jun-22 Rest 6
Wk 3 Wk 3
Thursday 30-Jun-22 5 miles easy 6
Friday 1-Jul-22 Rest
Saturday 2-Jul-22 3 miles easy 18
Sunday 3-Jul-22 12 miles slow - take it easy! 10
Monday 4-Jul-22 Rest
Tuesday 5-Jul-22 5 miles easy 4
Wednesday 6-Jul-22 Rest 6
Run to hill, then 9 x 40 secs uphill
Thursday 7-Jul-22 jogging back for recovery. Run 8
Wk 4 home. Wk 4
Friday 8-Jul-22 Rest
Saturday 9-Jul-22 3 miles easy 20
10 miles easy, as Week 2, but with
Sunday 10-Jul-22 10
more confidence
Monday 11-Jul-22 Rest
6 miles – start slow, then put in 6
Tuesday 12-Jul-22 faster bursts, between 2 lamposts, 4
cool down jog
Wednesday 13-Jul-22 Rest 8
Wk5 Run to hill, then 10 x 40 secs uphill Wk5
Thursday 14-Jul-22 jogging back for recovery. Run 6
home.

# GEA INTERNAL
 Wk5 Wk5

Friday 15-Jul-22 Rest

Saturday 16-Jul-22 4 miles easy 10
Sunday 17-Jul-22 Half-marathon race or run 8
Monday 18-Jul-22 Rest
6 miles – start slowly, work up to
Tuesday 19-Jul-22 faster pace if not tired 4
Wednesday 20-Jul-22 Rest 8
Thursday Wk6 21-Jul-22 7 miles easy Wk6 8
Friday 22-Jul-22 Rest
5 miles include some fast 200m
Saturday 23-Jul-22 22
bursts
Sunday 24-Jul-22 13 miles easy – don’t kill yourself! 10
Monday 25-Jul-22 Rest
Warm up, then 3 x 10 mins with
faster bursts, 3 minutes brisk
Tuesday 26-Jul-22 4
walking in between. Cool down
brisk walk.
Wednesday 27-Jul-22 Rest 10
Wk7 Wk7
Thursday 28-Jul-22 6 miles easy with a few surges 8
Friday 29-Jul-22 Rest
Warm-up, then 3 miles at a brisk
Saturday 30-Jul-22 22
pace. Warm down.
15-16 miles – take your time, and
Sunday 31-Jul-22 10
take drinks, too
Monday 1-Aug-22 Rest
Tuesday 2-Aug-22 5 miles – another easy run 4
Wednesday 3-Aug-22 Rest 10
Thursday Wk8 4-Aug-22 7 miles easy Wk8 8
Friday 5-Aug-22 Rest
Saturday 6-Aug-22 3 miles easy 24
Sunday 7-Aug-22 Half-marathon race or run 10
Monday 8-Aug-22 Rest
Tuesday 9-Aug-22 6 miles steady pace 4
Wednesday 10-Aug-22 Rest 10
Thursday 11-Aug-22 8 miles easy 6
Friday Wk9 12-Aug-22 Rest Wk9
Warm-up, then brisk 3 miles
Saturday 13-Aug-22 10
Warm down.
16-18 miles – another endurance
Sunday 14-Aug-22 8
jog/walk. Take it steadily
Monday 15-Aug-22 Rest 4
Tuesday 16-Aug-22 5 miles easy, with a few fast strides 12
Wednesday 17-Aug-22 Rest 8
Wk10 Wk10
Thursday 18-Aug-22 9 miles easy
Friday 19-Aug-22 Rest

# GEA INTERNAL
 Wk10 Wk10

Saturday 20-Aug-22 3 miles easy

Sunday 21-Aug-22 11 - 13 miles easy jog/walk 31
Monday 22-Aug-22 Rest
Warm up, then 6 x 45 secs fast, 3
Tuesday 23-Aug-22 4
mins jog. Warm down
Wednesday 24-Aug-22 Rest 12
Wk11 6 miles – start slowly, finish faster Wk11
Thursday 25-Aug-22 8
for last 10 minutes
Friday 26-Aug-22 Rest
Saturday 27-Aug-22 3 miles easy 24
Sunday 28-Aug-22 18 miles endurance jog/walk 10
Monday 29-Aug-22 Rest
Tuesday 30-Aug-22 5 miles easy 4
Wednesday 31-Aug-22 Rest 12
Thursday Wk12 1-Sep-22 9 miles easy Wk12 8
Friday 2-Sep-22 Rest
Saturday 3-Sep-22 3 miles easy 26
Sunday 4-Sep-22 13 mile jog/walk or race 10
Monday 5-Sep-22 Rest
Tuesday 6-Sep-22 6 miles steady 4
Wednesday 7-Sep-22 Rest 10
Thursday 8-Sep-22 8 miles easy 8
Friday Wk13 9-Sep-22 Rest Wk13
Saturday 10-Sep-22 3 miles easy 16
20 mile endurance jog/walk – the
Sunday 11-Sep-22 last long one! Start easily, and take 10
drinks with you
Monday 12-Sep-22 Rest
Tuesday 13-Sep-22 8 miles steady 4
Wednesday 14-Sep-22 Rest 6
Thursday Wk14 15-Sep-22 6 miles easy Wk14 6
Friday 16-Sep-22 Rest
Saturday 17-Sep-22 3 miles brisk 10
Sunday 18-Sep-22 10-12 miles jog/walk 6
Monday 19-Sep-22 Rest 4
Tuesday 20-Sep-22 6 miles steady 3
Wednesday 21-Sep-22 Rest 2
Thursday 22-Sep-22 5 miles easy
Wk15 Wk15
Friday 23-Sep-22 Rest 50
Saturday 24-Sep-22 3 miles easy
10 miles easy. Practice your
Sunday 25-Sep-22
marathon preparation
Monday 26-Sep-22 Rest
Warm up, then 1 mile faster, Warm
Tuesday 27-Sep-22
down
Wednesday 28-Sep-22 Rest
Wk16 Wk16

# GEA INTERNAL
 Thursday Wk16 29-Sep-22 3 mile jog in racing kit Wk16
Friday 30-Sep-22 Rest
20 mins jogging, inc easy strides or
Saturday 1-Oct-22
rest
Sunday 2-Oct-22 RACE DAY

Total Distance

# GEA INTERNAL
 Daily Plan Input your distance here (in Km)

0.00 0.00
Marathon Planned Actual Weekly/Actual Weekly/Planned
Dist in Miles Dist in KM Dist in Miles Dist in KM Miles KM Miles KM
0 0.00 0.00
3 4.83 0.00
0 0.00 0.00
3 4.83 0.00
0 0.00 0.00
3 4.83 0.00
7 11.27 0.00 0.00 0.00 16.00 25.75
0 0.00 0.00
3 4.83 0.00
0 0.00 0.00
4 6.44 0.00
0 0.00 0.00
3 4.83 0.00
10 16.09 0.00 0.00 0.00 20.00 32.19
0 0.00 0.00
5 8.05 0.00
0 0.00 0.00
5 8.05 0.00
0 0.00 0.00
3 4.83 0.00
12 19.31 0.00 0.00 0.00 25.00 40.23
0 0.00 0.00
5 8.05 0.00
0 0.00 0.00

0 0.00 0.00

0 0.00 0.00
3 4.83 0.00
10 16.09 0.00 0.00 0.00 18.00 28.97
0 0.00 0.00

6 9.66 0.00

0 0.00 0.00

0 0.00 0.00

# GEA INTERNAL
 0 0.00 0.00
4 6.44 0.00
13 20.92 0.00 0.00 0.00 23.00 37.01
0 0.00 0.00
6 9.66 0.00
0 0.00 0.00
7 11.27 0.00
0 0.00 0.00
5 8.05 0.00
13 20.92 0.00 0.00 0.00 31.00 49.89
0 0.00 0.00

0 0.00 0.00

0 0.00 0.00
6 9.66 0.00
0 0.00 0.00
3 4.83 0.00

16 25.75 0.00 0.00 0.00 25.00 40.23

0 0.00 0.00
5 8.05 0.00
0 0.00 0.00
7 11.27 0.00
0 0.00 0.00
3 4.83 0.00
13 20.92 0.00 0.00 0.00 28.00 45.06
0 0.00 0.00
6 9.66 0.00
0 0.00 0.00
8 12.87 0.00
0 0.00 0.00
3 4.83 0.00

18 28.97 0.00 0.00 0.00 35.00 56.33

0 0.00 0.00
5 8.05 0.00
0 0.00 0.00
9 14.48 0.00
0 0.00 0.00

# GEA INTERNAL
 3 4.83 0.00
13 20.92 0.00 0.00 0.00 30.00 48.28
0 0.00 0.00
0 0.00 0.00
0 0.00 0.00
6 9.66 0.00
0 0.00 0.00
3 4.83 0.00
18 28.97 0.00 0.00 0.00 27.00 43.45
0 0.00 0.00
5 8.05 0.00
0 0.00 0.00
9 14.48 0.00
0 0.00 0.00
3 4.83 0.00
13 20.92 0.00 0.00 0.00 30.00 48.28
0 0.00 0.00
6 9.66 0.00
0 0.00 0.00
8 12.87 0.00
0 0.00 0.00
3 4.83 0.00

20 32.19 0.00 0.00 0.00 37.00 59.55

0 0.00 0.00
8 12.87 0.00
0 0.00 0.00
6 9.66 0.00
0 0.00 0.00
3 4.83 0.00
12 19.31 0.00 0.00 0.00 29.00 46.67
0 0.00 0.00
6 9.66 0.00
0 0.00 0.00
5 8.05 0.00
0 0.00 0.00
3 4.83 0.00
10 16.09 0.00 0.00 0.00 24.00 38.62
0 0.00 0.00
1 1.61 0.00
0 0.00 0.00

# GEA INTERNAL
 3 4.83 0.00
0 0.00 0.00
0 0.00 0.00

26 41.84 0.00 0.00 0.00 30.00 48.28

428.00 0.00

# GEA INTERNAL