2019 April

SUNDAY MONDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY

02 03 04 05 06 07 08

09 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

30 01 02 03 04 05 06

07 08 Notes:
2019 May
SUNDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY
30 01 02 03 04 05 06

07 08 09 10 11 12 13

14 15 16 17 18 19 20

21 22 23 24 25 26 27

28 29 30 31 01 02 03

04 05 Notes:
 2019 June
SUNDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY
28 29 30 31 01 02 03

04 05 06 07 08 09 10
TURKEY TURKEY TURKEY TURKEY TURKEY TURKEY TURKEY

11 12 13 14 15 16 17
TURKEY TURKEY - 8 km TURKEY TURKEY - 7 km TURKEY TURKEY - 5 km TURKEY - 13 km
Easy Steady Hills Easy Easy

18 19 20 21 22 23 24
TURKEY 8 km - 1km jog, 6 7 km Steady 5 km Hills Easy
km (1/2), 1 km jog

25 26 27 28 29 30 01
13 km Easy 8 km - 1km jog, 8 km Easy 5 km Hills Easy
run/walk 3x10 mins almost
Threshold with 3
mins jog

02 03 Notes:
16 km - 8 km Easy,
8 km Marathon
 2019 July
SUNDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY
02 03 04 05 06 07 08
10 km - 1 km jog, 8 km Easy 5 km Fartlek
8 km (1/2), 1 km
jog

09 10 11 12 13 14 15
12 km - 4 km Easy, 8 km - 1 km jog, 8 km Easy 5 km Easy
8 km Marathon 6x2 mins faster
Threshold with 2
mins recovery jog

16 17 18 19 20 21 22
20 km Easy 8 km - 1 km jog, 10 km Easy 5 km Easy
run/walk 5x4 mins almost
Threshold with 3
mins recovery jog

23 24 25 26 27 28 29
21 km Steady 8 km - 1 km jog, 11 km - 1 km jog, 5 km Hills Easy
10x1 mins 9 km Marathon, 1
Threshold with 2 km jog
mins recovery jog

30 31 01 02 03 04 05
16 km Marathon 11 km - 1 km jog,
4x10 mins almost
Threshold with 3
mins recovery jog

06 07 Notes:
 2019 August
SUNDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY
30 31 01 02 03 04 05
10 km Easy 5 km Easy

06 07 08 09 10 11 12
23 km - 11 km 8 km - 1 km jog, 10 km - 1 km jog, 6 km Easy
Easy, 12 km 5x6 mins 8 km (1/2), 1 km
Marathon Threshold with 2 jog
mins recovery jog

13 14 15 16 17 18 19
26 km Steady 8 km - 1 km jog, 11 km Easy 5 km Easy
10x1 mins Interval
with 2 mins
recovery jog

20 21 22 23 24 25 26
29 km - 14 km 10 km - 1 km jog, 10 km - 1 km jog, 5 km Easy
Easy, 15 km 6x4 mins 8 km (1/2), 1 km
Marathon Threshold with 2 jog
mins recovery jog

27 28 29 30 31 01 02
Half Marathon + 7 km Easy 8 km Easy - at 3rd 6 km Easy
1km warm up and km - 5th km (1/2)
1 km warm down

03 04 Notes:
 2019 September
SUNDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY
27 28 29 30 31 01 02
34 km 8 km - 1 km jog, 6 km - 1 km jog, 4 5 km Easy
Easy/Marathon 10x1 mins Interval km (1/2), 1 km jog
with 2 mins
recovery jog

03 04 05 06 07 08 09
23 km Steady 7 km - 2 km jog, 3 12 km Steady 5 km Easy
km Threshold, 2
km jog

10 11 12 13 14 15 16
16 km Steady 9 km - 1 km jog, 7 6 km Marathon 5 km Easy
km (1/2), 1 km jog

17 18 19 20 21 22 23
13 km Steady 7 km Marathon 5 km Easy About 3.5 km -
Run 6:45 pace
and 1 km at 6:00
pace

24 25 26 27 28 29 30
RACE DAY
FULL
MARATHON

01 02 Notes: GOAL: Sub 4 hours and 45 mins in Full Marathon (6 min 45 sec/km pace)
PACE : EASY 6:27-6:51 (Nose breath) // THRESHOLD 5:25-5:30 // INTERVAL 5:00 - 5:05 // Half
Marathon 5:50-6:00 // Marathon 6;20-6:40 as steady Pace

PACE:
EASY 6:27 - 6:51 Nose breath
THRESHOLD 5:25 - 5:30
INTERVAL 5:00 - 5:05
Half Marathon (1/2) 5:50 - 6:00
Marathon 6:20 - 6:40 as Steady Pace