Блоги
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 15km, including 4 x 1.5km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 90-minute run | 3-hour run (or about 30km) |
| 2 | Rest | 15km, including 4 x 1.5km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 90-minute run | 3 hour run |
| 3 | Rest | 15km, including 2 x 3km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 90-minute run | 3 hour run |
| 4 | Rest | 12km, including 3 x 1.5km at half-marathon pace | Easy 8km jog | 10km, middle 3km at marathon pace | Rest | 90-minute run | 2 hour run |
| 5 | Rest | 15km, including 6 x 1.5km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 4 hour run(or about 35km) | 3 hour run |
| 6 | Rest | 15km, including 6 x 1.5km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 4 hour run(or about 35km) | 3 hour run |
| 7 | Rest | 15km, including 6 x 1.5km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 4 hour run(or about 35km) | 3 hour run, last hour at marathon pace |
| 8 | Rest | 15km, including 3 x 3km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 2 hour run | 2.5 hour run |
| 9 | Rest | 15km, including 6 x 1.5km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 4 hour run(or about 35km) | 3 hour run, last hour at marathon pace |
| 10 | Rest | 15km, including 6 x 1.5km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 4 hour run(or about 35km) | 3.5 hour run, last hour at marathon pace |
| 11 | Rest | 15km, including 3 x 3km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 2.5 hour run | 3 hour run |
| 12 | Rest | 15km, including 6 x 1.5km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 4 hour run | 5 hour run (or about 45km) |
| 13 | Rest | 15km, including 6 x 1.5km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 4 hour run | 5 hour run |
| 14 | Rest | 15km, including 4 x 1.5km at half-marathon pace | Easy 8km jog | 15km, middle 5km at marathon pace | Rest | 2 hour run | 2 hour run |
| 15 | Rest | 12km, including 3 x 1.5km at half-marathon pace | Easy 8km jog | 12km, middle 5km at marathon pace | Rest | 1.5 hour run | Easy 1 hour jog |
| 16 | Rest | 10km, including 5km at half-marathon pace | Easy 8km jog | Easy 5km jog | Rest |
Race |
