Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Morning: Intervals: Morning: Rest Morning: Up-hill reps: 10 x 90 min Long Run
 45 min of  45 min of  45 min of 300m with jog back RPE 60-70%
continuous 15 x 1000m, RPE 80- continuous continuous recovery
running 75- 90%, rest 3-4 min running 75-85% running 75-
85% 85%
 30 min of
Week 5
 30 min of continuous  30 min of
continuous running as continuous
running as recovery running as
recovery recovery
Afternoon: S&C
Afternoon: S&C Afternoon: S&C
Morning: Tempo: Fartlek: Rest Morning: Up-hill reps: 10 x 120 min Long Run
 60 min of  60 min of 300m with jog back RPE 60-70%
continuous 3 x 10mins at half- 1-2-3-4-5-6-5-4-3-2-1: continuous recovery
running 75- marathon to fast running 75-
85% marathon pace with 1-2-3-4-4-4-4-4-3-2-1: 85%
2:30 rest between recovery
Week 6  30 min of intervals  30 min of
continuous continuous
running as running as
recovery recovery

Afternoon: S&C  Afternoon:

S&C
Morning: 30K easy Morning: 30K easy Morning: 30K easy Rest Morning: 30K easy Rest Morning: 30K easy
pace RPE 50-60% pace RPE 50-60% pace RPE 50-60% pace RPE 50-60% pace RPE 50-60%
Week 7
Afternoon: 10K Afternoon: 10K Afternoon: 10K Afternoon: 10K Afternoon: 10K
Recovery Run Recovery Run Recovery Run Recovery Run Recovery Run
 30 min of  30 min of Activation / Ice Bath Rest
continuous continuous
running 50- running as
60% recovery
Albay 100
Week 8
 30 min of  Carbohydrates Ice after race
continuous Loading
running as
recovery
Strength and Conditioning:

Pike Push-Up 12 rep x 3 set

Wall Lats Press 30s x 3 set
Bird Dog 10 rep x 3 set

Bodyweight Squat 12 rep x 3 set

Asian Squat 12 rep x 3 set

Step-ups 12 rep x 3 set

Squat Jumps 10 rep x 3 set

Box Jump 10 rep x 3 set

Bridge 10 rep x 3 set

Single Leg Bridge 10 rep x 3 set