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Cranking it up for Christmas

A gradual increase of distance on the Sunday runs will prepare you for distance training in spring. During the week, the focus is on strength.

Customization

The schedule shown is for a runner hoping to complete a MARATHON race in a time of 04:20:00.

No optional days selected.

Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Mon Tue Wed Thu Fri Sat Sun
Week 1
 Tussauds. 5.5 miles Steady (56 mins) 4-5 x (800m (5k) [90s])  8 miles Easy (1h29)
19 Nov to 25 Nov
Week 2
 Tussauds. 5.5 miles Steady (56 mins) Oregon circuits - 400m fast followed by circuit exercises for 20secs as called by the coach e.g. squats, push ups, burpees, squat thrusts, lunges, plank, sit ups, high knees, leg raises. 25 min total duration.  9 miles Easy (1h40)
26 Nov to 02 Dec
Week 3
 2x( 5 x 40sec hill sprints, jog/walk recovery) 3min jog between sets 3000m time trial  11 miles Easy (2h02)
03 Dec to 09 Dec
Week 4
 2x( 6 x 40sec hill sprints, jog/walk recovery) 3min jog between sets 5-6 x (800m (5k) [90s])  9 miles Easy (1h40)
10 Dec to 16 Dec
Week 5
 10x( 40sec hill sprints, jog/walk recovery) 30 min Parlauf, 400m efforts at 3k pace  11 miles Easy (2h02)
17 Dec to 23 Dec
Week 6
 Whatever you want to do. Merry Xmas! No track session. 12 x ( 40sec hill sprints, jog/walk recovery) or 20min threshold  11 miles Easy (2h02)
24 Dec to 30 Dec

 

Advice

It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips: