4:15
- Weeks
- 18
- Runs/wk
- 6
- Peak km
- 87
PB Loading
Schedule
Week 141.8 km
400m hill. Run up hard, jog back down.
Week 243.5 km
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
Week 345 km
Faster than marathon pace. 400m rest between reps.
Week 449.9 km
400m hill. Run up hard, jog back down.
Week 554.7 km
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
Week 652.3 km
Faster than marathon pace. 400m rest between reps.
Week 762.8 km
400m hill. Run up hard, jog back down.
Week 864.4 km
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
Week 930.5 km
Faster than marathon pace. 400m rest between reps.
Week 1070.8 km
400m hill. Run up hard, jog back down.
Week 1178.9 km
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
Week 1258.7 km
Faster than marathon pace. 400m rest between reps.
Week 1378.9 km
400m hill. Run up hard, jog back down.
Week 1454.7 km
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
Week 1586.9 km
Faster than marathon pace. 400m rest between reps.
Week 1654.7 km
400m hill. Run up hard, jog back down.
Week 1735.4 km
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to near 10k pace, maintaining peak speed for 3-6 minutes.
Week 1812.9 km
Faster than marathon pace. 400m rest between reps.