CAPE TOWN MARATHON 2016- 16 WEEK TRAINING PROGRAM Tow… · 1 Race Rest Day 60min easy run 45min...

Weeks Phase Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekend16 Preparation 30mincoreworkout 30mineasywalk/run SpinClass 30mineasywalk/run 30mincoreworkout 30mineasywalk/run RestDay 05-Jun15 Preparation 30mincoreworkout 30mineasywalk/run SpinClass 30mineasywalk/run 30mincoreworkout SpinClass 45mineasywalk/run 12-Jun14 Recover RestDay 30mineasywalk/run 30mincoreworkout 30mineasywalk/run RestDay 45mineasywalk/run RestDay 19-Jun13 Build 45mincoreandlightlegworkout 45mineasywalk/run SpinClass 45mineasywalk/run 45mincoreandlightlegworkout SpinClass 60mineasywalk/run 26-Jun12 Build 45mincoreandlightlegworkout 45mineasywalk/run SpinClass 45mineasywalk/run 45mincoreandlightlegworkout SpinClass 75mineasywalk/run 03-Jul11 Buidl 45mincoreandlightlegworkout 45mineasywalk/run SpinClass 45mineasywalk/run 45mincoreandlightlegworkout SpinClass 90mineasywalk/run 10-Jul10 Recover RestDay 45mineasywalk/run 45mincoreandlightlegworkout 45mineasywalk/run RestDay 90mineasywalk/run RestDay 17-Jul9 Strength 45mincoreandhardlegworkout 60mineasyrunwith10x1minhardintervals RestDay 60mineasyrun5x2minhillrepeats 45mincoreandhardlegworkout RestDay 90mineasyrun 24-Jul8 Strength 45mincoreandhardlegworkout 60mineasyrunwith10x1minhardintervals RestDay 60mineasyrun5x2minhillrepeats 45mincoreandhardlegworkout RestDay 105mineasyrun 31-Jul7 Strength 45mincoreandhardlegworkout 60mineasyrunwith10x1minhardintervals RestDay 60mineasyrun5x2minhillrepeats 45mincoreandhardlegworkout RestDay 120mineasyrun 07-Aug6 Recover RestDay 60mineasyrun 45mincoreandhardlegworkout 60mineasyrun RestDay 120mineasyrun RestDay 14-Aug5 Max 45mincoreandlightlegworkout 60mineasyrunwith6x4mintempointervals 60mineasyrun 60mineasyrunwith6x1000mhard 45mincoreandlightlegworkout 60mineasyrun 150mineasyrun 21-Aug4 Max 45mincoreandlightlegworkout 60mineasyrunwith6x4mintempointervals 60mineasyrun 60mineasyrunwith6x1000mhard 45mincoreandlightlegworkout 60mineasyrun 180mineasyrun 28-Aug3 Taper RestDay 60mineasyrunwith10x1mintempointervals 45mincoreandlightlegworkout 60mineasyrun4x2minhillrepeats RestDay 120mineasyrun 60mineasyrun 04-Sep2 Taper RestDay 60mineasyrunwith10x1mintempointervals 45mincoreandlightlegworkout 60mineasyrun4x2minhillrepeats RestDay 90mineasyrun 60mineasyrun 11-Sep1 Race RestDay 60mineasyrun 45mineasyrun 30mineasyrun RestDay 20mineasyrun RACEDAY 18-Sep

Core/LegworkoutsUsegoogle.Useaphoneapp.Trainyourcoreandlegsfunctionallytocorrectweaknessesandstrengthe

RestDay Donothing.Eateverything.Letyourbodyabsorbtheworkdone.

SpinClass Crosstrainingtokeepthebodyactivewithoutimpactofrunning

Easy Supereasy.Lowimpact.Conversational.Smellthetrees.

Intervals

Addingabitfospicetoarun.Tempomeansincreasingspeedandheartratewithouthurtingtoomuch.Hardmeanshurtingbutgoodhurting.Hillrepeatsareupasteephillandjogbackdown.

Race Hello!Nicemedaltohangup.

CAPETOWNMARATHON2016-16WEEKTRAININGPROGRAM