15 weeks Marathon Training Plan

15 weeks Marathon Training Plan

　

　 >Sun >Mon >Tue >Wed >Thu >Fri >Sat

>LSD >Relax Run >Hill/Road Run >Relax Run >Tempo Run >Relax Run >Relax Run

22/03 >2:00+extra time >30~40 >20wup/wdn 6 Hill >30~40 >20wup/wdn 2(8t/2e) >30~40 >30~40

29/03 >2:15+extra time >30~40 >20wup/wdn 7 Hill >30~40 >20wup/wdn 3(5t/1e) >30~40 >30~40

05/04 >5K~10K race >30~40 >20wup/wdn 8 Hill >30~40 >20wup/wdn 2(9t/2e) >30~40 >30~40

12/04 >2:20+extra time >30~40 >22wup/wdn 7 Hill >30~40 >22wup/wdn 3(6t/2e) >30~40 >30~40

19/04 >2:40+extra time >30~40>22wup/wdn 8 Hill >30~40>22wup/wdn 4(5t/1e)>30~40>30~40

26/04 >10K~15K race >30~40>22wup/wdn 9 Hill >30~40>22wup/wdn 2(12t/3e)>30~40 >30~40

03/05 >2:50+extra time >30~40>25wup/wdn 6 * 800M>30~40>25wup/wdn 3(8t/2e)>30~40>30~40

10/05 >3:00+extra time >30~40>25wup/wdn 7 * 800M>30~40>25wup/wdn 4(5t/1e)>30~40>30~40

17/05 >8K~10K race>30~40>25wup/wdn 8 * 800M>30~40>25wup/wdn 3(9t/2e)>30~40>30~40

24/05 >2:45+extra time>30~40>25wup/wdn 7 * 800M>30~40>25wup/wdn 3(5t/1e)>30~40>30~40

31/05 >15K or 21K>30~40>28wup/wdn 8 * 800M>30~40>28wup/wdn 2(15t/4e)>30~40>30~40

07/06 >3:00>30~40>28wup/wdn 9 * 800>30~40>28wup/wdn 4(7t/2e)>30~40>30~40

14/06 >2:30>30~40>28wup/wdn 8 * 800M>30~40>28wup/wdn 3(9t/2e)>30~40>30~40

21/06 >2:00>30~40>45>1:30>30~40>30~40>25

28/06 >SCKLM 　REST 　REST 　REST 　REST