Training Schedule: Preparing for 10 October Start Date
Here it is. This is the final training schedule. The dates have changed a little bit since first hatching the idea in March 2010, and there have been many failed attempts along the way. Plenty of lessons learnt, but for now what remains is to do the work and focus on training.
If you want to run together any night (or morning), let me know, and we can meet up and go for a team run together.
The schedule is taken from Tim Noakes’ book Lore of Running, and is the marathon preparation used by veteran coach Bob Williams from Portland, Oregon. The key his training is twice-weekly speed sessions.
| Date | Running |
| Training Schedule | |
| Training Week 1/12 | |
| Fri, Jul 20, 2012 | 8 km |
| Sat, Jul 21, 2012 | 5 x 800 m |
| Sun, Jul 22, 2012 | 8 km |
| Mon, Jul 23, 2012 | 5 km on machine |
| Tue, Jul 24, 2012 | Rest |
| Wed, Jul 25, 2012 | 24 km |
| Thu, Jul 26, 2012 | Rest |
| Training Week 2/12 | |
| Fri, Jul 27, 2012 | 8 km |
| Sat, Jul 28, 2012 | 3 x 1600 m |
| Sun, Jul 29, 2012 | 8 km |
| Mon, Jul 30, 2012 | 16 km |
| Tue, Jul 31, 2012 | Rest |
| Wed, Aug 1, 2012 | 20 km |
| Thu, Aug 2, 2012 | Rest |
| Training Week 3/12 | |
| Fri, Aug 3, 2012 | 8 km |
| Sat, Aug 4, 2012 | 4 km on machine |
| Sun, Aug 5, 2012 | 8 km |
| Mon, Aug 6, 2012 | 8 x 200 m |
| Tue, Aug 7, 2012 | Rest |
| Wed, Aug 8, 2012 | 24 km |
| Thu, Aug 9, 2012 | Rest |
| Training Week 4/12 | |
| Fri, Aug 10, 2012 | 8 km |
| Sat, Aug 11, 2012 | 4 x 1600 m |
| Sun, Aug 12, 2012 | 8 km |
| Mon, Aug 13, 2012 | 9 km on machine |
| Tue, Aug 14, 2012 | Rest |
| Wed, Aug 15, 2012 | 24 km |
| Thu, Aug 16, 2012 | Rest |
| Training Week 5/12 | |
| Fri, Aug 17, 2012 | 8 km |
| Sat, Aug 18, 2012 | 6 x 200 m |
| Sun, Aug 19, 2012 | 8 km |
| Mon, Aug 20, 2012 | 5 x 1000 m |
| Tue, Aug 21, 2012 | Rest |
| Wed, Aug 22, 2012 | 24 km |
| Thu, Aug 23, 2012 | Rest |
| Training Week 6/12 | |
| Fri, Aug 24, 2012 | 8 km |
| Sat, Aug 25, 2012 | 8 x 400 m |
| Sun, Aug 26, 2012 | 8 km |
| Mon, Aug 27, 2012 | 7 km on machine |
| Tue, Aug 28, 2012 | Rest |
| Wed, Aug 29, 2012 | 20 km |
| Thu, Aug 30, 2012 | Rest |
| Training Week 7/12 | |
| Fri, Aug 31, 2012 | 8 km |
| Sat, Sep 1, 2012 | 5 x 1600 m |
| Sun, Sep 2, 2012 | 8 km |
| Mon, Sep 3, 2012 | 16 km |
| Tue, Sep 4, 2012 | Rest |
| Wed, Sep 5, 2012 | 24 km |
| Thu, Sep 6, 2012 | Rest |
| Training Week 8/12 | |
| Fri, Sep 7, 2012 | 8 km |
| Sat, Sep 8, 2012 | 8 km on machine |
| Sun, Sep 9, 2012 | 8 km |
| Mon, Sep 10, 2012 | 8 x 200 m |
| Tue, Sep 11, 2012 | Rest |
| Wed, Sep 12, 2012 | 24 km |
| Thu, Sep 13, 2012 | Rest |
| Training Week 9/12 | |
| Fri, Sep 14, 2012 | 8 km |
| Sat, Sep 15, 2012 | 6 x 200 m |
| Sun, Sep 16, 2012 | 8 km |
| Mon, Sep 17, 2012 | 5 x 1600 m |
| Tue, Sep 18, 2012 | Rest |
| Wed, Sep 19, 2012 | 24 km |
| Thu, Sep 20, 2012 | Rest |
| Training Week 10/12 | |
| Fri, Sep 21, 2012 | 8 km |
| Sat, Sep 22, 2012 | 8 km |
| Sun, Sep 23, 2012 | 8 km |
| Mon, Sep 24, 2012 | 6 x 800 m |
| Tue, Sep 25, 2012 | Rest |
| Wed, Sep 26, 2012 | 10 km on machine |
| Thu, Sep 27, 2012 | Rest |
| Training Week 11/12 | |
| Fri, Sep 28, 2012 | 8 km |
| Sat, Sep 29, 2012 | 5 x 1600 m |
| Sun, Sep 30, 2012 | 8 km |
| Mon, Oct 1, 2012 | 16 km |
| Tue, Oct 2, 2012 | Rest |
| Wed, Oct 3, 2012 | 20 km |
| Thu, Oct 4, 2012 | Rest |
| Training Week 12/12 | |
| Fri, Oct 5, 2012 | 8 km |
| Sat, Oct 6, 2012 | 5 x 1600 m |
| Sun, Oct 7, 2012 | 8 km |
| Mon, Oct 8, 2012 | 5 km |
| Tue, Oct 9, 2012 | Rest |
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