Dec-23

Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Day 1 Aerobic Run 60' Easy Run 50' Day 1

Tempo Interval Tempo Interval Tempo Interval

Day 2 Day 2
(5x2K) (3x3K) (2x5K)
Day 3 Easy Run 60' Easy Run 60' Easy Run 50' Day 3

Day 4 SUPERBALL 5K Interval 8x1.2K Interval 8x1.2K Rest - Day 4

Day 5 Strength Training Strength Training Easy Run 45' Day 5

Tempo Long Run Tempo Long Run Kebumen Beach

Day 6 Day 6
16K 16K 10K

Day 7 Strength Training Strength Training Strength Training Day 7

Jan-23
Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Day 1 Strength Training Aerobic Run 60' Aerobic Run 60' Aerobic Run 60' Day 1

Day 2 Strength Training Interval Pyramid Interval 8x1.2K Interval Pyramid Day 2

Day 3 Easy Run 50' Easy Run 60' Easy Run 60' Easy Run 60' Day 3
Tempo Interval Tempo Interval Tempo Interval
Day 4 Interval 8x1.2K - Day 4
(5x2K) (3x3K) (2x4K)

Day 5 Strength Training Strength Training Strength Training Strength Training Day 5

Long Easy Run Aerobic Long Long Easy Run Aerobic Long
Day 6 Day 6
15K Run 15K 18K Run 18K

Day 7 Strength Training Strength Training Strength Training Strength Training Day 7

Feb-23
Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Day 1 Aerobic Run 60' Aerobic Run 50' Easy Run 60' Easy Run 60' Easy Run 60' Day 1

Tempo Interval
Day 2 Tempo Run 7K Aerobic Run 60' Aerobic Run 60' Tempo Run 6K Day 2
(2x5K)
Day 3 Easy Run 60' Easy Run 50' Easy Run 60' Easy Run 60' Easy Run 60' Day 3

Day 4 Tempo Run 6K Aerobic Run 50' Aerobic Run 60' Aerobic Run 60' Aerobic Run 60' Day 4

Day 5 Strength Training Strength Training Strength Training Strength Training Rest Day 5

Long Easy Run

Day 6 Rest Easy Run 90' Aerobic Run 90' Easy Run 60' Day 6
20K

Day 7 Strength Training 10K Race Strength Training Strength Training Bekmar Pacer Day 7
 June
Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Day 1 Aerobic Run 50' Aerobic Run 45' Aerobic Run 45' Rest Day 1

Tempo Interval
Day 2 Tempo Run 10K Tempo Run 10K Rest Day 2
(2x5K)

Day 3 Easy Run 50' Easy Run 45' Easy Run 45' Easy Run 60' Day 3
Same
Day 4 Interval 8x1.2K Progression Run Easy Run 45' Tempo Run 10K programme like Day 4
W4
Day 5 Strength Training Strength Training Strength Training Strength Training Day 5

Long Easy Run Aerobic Long Long Easy Run

Day 6 Rest Day 6
23K Run 20K 25K

Day 7 Strength Training Strength Training HM Race Strength Training Day 7

July
Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Day 1 Aerobic Run 60' Aerobic Run 60' Aerobic Run 60' Aerobic Run 60' Day 1

Day 2 Interval 10x1.2K Tempo Run 12K Progression Run Tempo Run 12K Day 2

Day 3 Easy Run 60' Easy Run 60' Easy Run 60' Easy Run 60' Day 3
Tempo Interval Same
Day 4 Aerobic Run 60' Interval 10x1.2K Interval 10x1.2K programme like Day 4
(3x4K)
W1
Day 5 Strength Training Strength Training Strength Training Strength Training Day 5

Tempo Long Run Long Easy Run Long Easy Run Long Easy Run
Day 6 Day 6
25K 27K 30K 33K

Day 7 Strength Training Strength Training Strength Training Strength Training Day 7

August
Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Day 1 Aerobic Run 60' Aerobic Run 60' Aerobic Run 60' Aerobic Run 60' Easy Run 55'

Day 2 Tempo Run 12K Progression Run Tempo Run 12K Progression Run Tempo Run 12K

Day 3 Easy Run 60' Easy Run 60' Easy Run 60' Easy Run 60' Easy Run 55'

Tempo Interval Tempo Interval

Day 4 Interval 10x1.2K Interval 10x1.2K Interval 10x1.2K
(2x6K) (2x6K)

Day 5 Strength Training Strength Training Strength Training Strength Training Strength Training

Tempo Long Run Progression Tempo Long Run Progression Long Easy Run
Day 6
27K Long Run 27K 27K Long Run 27K 25K

Day 7 Strength Training Strength Training Strength Training Strength Training Strength Training
 Mar-23
Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Rest Aerobic Run 60' Aerobic Run 60' Aerobic Run 60'

Aerobic Run 60' Tempo Run 7K Progression Run Tempo Run 8K

Tempo Run 6K Easy Run 60' Easy Run 60' Easy Run 60'
Tempo Interval
Easy Run 60' Interval 6x1.2K Interval 6x1.2K -
(4x2K)
Strength Training Strength Training Strength Training Strength Training

Tempo Long Run Long Easy Run Aerobic Long Long Easy Run
18K 18K Run 19K 20K
Strength Training Strength Training Strength Training Strength Training

Apr-23
Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Aerobic Run 60' Aerobic Run 60' Aerobic Run 60' Aerobic Run 60'

Tempo Run 10K Progression Run Tempo Run 10K Progression Run

Easy Run 60' Easy Run 60' Easy Run 60' Easy Run 60'
Tempo Interval Tempo Interval
Aerobic Run 60' Interval 8x1.2K -
(3x3K) (2x4K)
Strength Training Strength Training Strength Training Strength Training

Tempo Long Run Long Easy Run Aerobic Long Long Easy Run
20K 22K Run 23K 24K
Strength Training Strength Training Strength Training Strength Training

May-23
Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Aerobic Run 60' Aerobic Run 60' Aerobic Run 60' Aerobic Run 60' Aerobic Run 55'

Tempo Interval
Tempo Run 12K Interval 10x1.2K Progression Run Tempo Run 12K
(2x6K)
Easy Run 60' Easy Run 60' Easy Run 60' Easy Run 60' Easy Run 55'
Tempo Interval
Aerobic Run 60' Aerobic Run 60' Aerobic Run 60' Aerobic Run 60'
(2x6K)
Strength Training Strength Training Strength Training Strength Training Strength Training

Tempo Long Run Progression Tempo Long Run Tempo Long Run Long Easy Run
25K Long Run 25K 25K 25K 25K
Strength Training Strength Training Strength Training Strength Training Strength Training
 September
Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Aerobic Run 50' Aerobic Run 45' Aerobic Run 45' Aerobic Run 50'

Tempo Interval
Progression Run Tempo Run 12K Progression Run
(3x4K)

Easy Run 50' Easy Run 45' Aerobic Run 45' Easy Run 50'
Same
Aerobic Run 50' Aerobic Run 45' Aerobic Run 45' Interval 8x1.2K programme like
W1-4
Strength Training Strength Training Strength Training Strength Training

Tempo Long Run Progression Long Easy Run

Rest
23K Long Run 20K 20K
Strength Training Strength Training FM Race Strength Training

October
Week 1 Week 2 Week 3 Week 4 Week 5 (opt)

Aerobic Run 45' Aerobic Run 45' Aerobic Run 45'

Tempo Run 10K Progression Run Progression Run

Easy Run 60' Easy Run 50' Easy Run 45'

Tempo Interval Same
Interval 8x1.2K Aerobic Run 45' programme like
(5x2K)
W1-4
Strength Training Strength Training Strength Training

Aerobic Long Tempo Long Run

Rest
Run 18K 16K
Strength Training Strength Training FM Race