Intermediate Marathon training schedule

/ 05/09/2016 /

Wk	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	kms
Mode	Run	X train	Run	X train/rest	Run	Run	Rest Day
Intensity	Easy Effort	Moderate Effort	Moderate Effort	Moderate Effort	Easy Effort	Moderate effort
Heart Rate	65-75%	70-75%	75-80%	70-75%	65-70%	70-75%
1	8km	30-45 min	8km	30-45 min	6km	10km	Rest	32km
2	8km	30-45 min	8km	30-45 min	6km	12km	Rest	34km
3	9km	30-45 min	9km	30-45 min	6km	14km	Rest	38km
4	9km	30-45 min	7km	30-45 min	6km	10km	Rest	32km
5	9km	30-45 min	9km	30-45 min	6km	16km	Rest	40km
6	10km	30-45 min	9km	30-45 min	6km	18km	Rest	43km
7	10km	30-45 min	10km	30-45 min	6km	10km	Rest	36km
8	10km	30-45 min	10km	30-45 min	8km	20km	Rest	48km
9	10km	30-45 min	10km	30-45 min	6km	22km	Rest	48km
10	8km	30-45 min	8km	30-45 min	6km	12km	Rest	34km
11	12km	30-45 min	10km	30-45 min	6km	26km	Rest	54km
12	12km	30-45 min	10km	30-45 min	6km	16km	Rest	44km
13	12km	30-45 min	10km	30-45 min	8km	29km	Rest	59km
14	10km	30-45 min	10km	30-45 min	8km	16km	Rest	44km
15	12km	30-45 min	10km	30-45 min	5km	32km	Rest	59km
16	10km	30-45 min	10km	30-45 min	6km	16km	Rest	42km
17	12km	30-45 min	10km	30-45 min	8km	32km	Rest	62km
18	10km	40 min	10km	40 min	8km	16km	Rest	44km
19	10km	30 min	10km	30 min	6km	10km	Rest	36km
20	6km	Rest	5km	Rest	4km	Rest	Race!	19km

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