TARGET 2:58:00

Pace 4:13 per km

DATE MORNING EVENING

Feb. 11 Pace running 22km @ 4:15 to 4:17 per Easy running 45 minute then full
Sunday km body stretching
Feb. 12 Easy running 90 minute then full body Easy running 30 minute then core
Monday stretching exercise cooldown 5*100 m. stride
Feb. 13 Interval training , 1600m*10 @ 6:24 Easy running 45 minute then recovery
Tuesday and 2 minute rest between all intervals run
Feb. 14 Strength training 45 minute then 30 Rest
Wednesday minute easy running, 5*100m stride
Feb. 15 Fartlek training, 3 minute fast, 1 minute Very Easy running 75 minute and full
Thursday slow jogging (just 80% effort) 1 hr total body massage
Feb. 16 Long run 35km @ 5:00 to 5:10 per km Rest
Friday and body massage
Feb. 17 Rest 30 minute warmup then stretching and
Saturday 3*100m stride

DATE MORNING EVENING

Feb. 18 East running 75 minute and stretching Easy running 1 hr and relaxation
Sunday exercise exercise
Feb. 19 Easy running 90 minute the exercise Easy running 45 minute
Monday 5*100m stride
Feb. 20 Pace running 15km in a competition Easy running 45 minute then
Tuesday pace @ 4:15 per km (after workout full cooldown stretching
body massage)
Feb. 21 45 minute easy running Rest
Wednesday
Feb. 22 2000m*6 @ 8:30 (4:15 per km) then 2 Easy running 45 minute then exercise
Thursday minute rest between each interval
Feb. 23 LSD Run (long slow distance 21km) Rest
Friday and full body massage
Feb. 24 Rest 30 min warmup then 5*100 stride
Saturday

DATE MORNING EVENING

Feb. 25 Interval training 1000m*5 @ 4:00 per Easy running 45 minute then
Sunday km and 90 second rest between intervals stretching
Feb. 26 Easy running 75 minute then stretching Easy running 30 minute then
Monday exercise stretching
Feb. 27 5000m pace running in competition Easy running 30 minute
Tuesday pace @ 4:15 per km & full body
massage
Feb. 28 Easy running 1 hr then full stretching Rest
Wednesday
Feb. 29 Easy running 45 minute and stretching Easy running 30 minute
Thursday exercise
Mar. 1 Easy running 30 minute Easy running 30 minute
Friday
Mar. 2 Proper warmup stretching then 3 stride Rest and just light massage full body
Saturday in competition pace
Mar. 3 Race day/ competition
Sunday