Week: 1

Workout Plan –DEC 15th 2019

800m workout

DAY AM PM

Sun
LONG RUN 90min easy pace @ 4.32/km Active rest 15min continues + 150m strides 8-10 +
Afternoon massage stretching

Mon
20min easy + 8X 120m acceleration run Strength training (self-body weight exercise)

Tues 30min easy @ 5’27’’/km + complete body

Running form exercise + 10x120m strides
Stretching
Wed 85% half Marathon pace run 30min @ 3.50/km
Core strengthening workout
Min of 6 - 8km
Thur Active Rest 15min easy run + meditation +
20 min easy + 3 x 60m + 3 x 40m sprints with
stretching + massage complete recovery

Fri 20min easy run+

Strength training (medicine ball or staircase
running form exercise +
exercise)
Flexibility exercise
Sat Speed endurance

3x 500m run x 500m jog @ 80sec + 10min jog

rest
+ 5 x 200m run x 200m @ 28 sec
Week: 2

Workout Plan –Dec 22nd 2019

800m workout
DAY AM PM

Sun LONG RUN 90 min pace @ 4’40’’/km Stretching and massage

20min easy + 2x4x150m acceleration run jog

Mon back recovery +between set 5min recovery Strength training (self-body weight exercise)

30min easy @ 4’30’’/km + complete body

Tues Running form exercise + 6x150m strides
Stretching

Wed 85% half Marathon pace run 8km @ 4’/km Core strengthening workout

Active Rest 15min easy run + meditation +

Thru 20 min easy + 4 x 60m + 4 x 40m sprints with
stretching + massage complete recovery

20min easy run+

Strength training (medicine ball or staircase
Fri running form exercise +
exercise)
Flexibility exercise
Speed endurance
Sat 6x 400m run x 400m jog @ 65’’-68’’ + 10min rest
jog + 3x 200m run x 200m @ 30sec
Week: 3

Workout Plan –DEC 29th 2019

800m workout
DAY AM PM

Sun LONG RUN 90 min pace @ 4’30’’/km Stretching and massage

20min easy + 3x4x80m acceleration run 5min

Mon Strength training (self-body weight exercise)
rest in between sets
30min easy @ 4’30’’/km + complete body
Tues Running form exercise + 8x150m strides
Stretching

Wed 85% half Marathon pace run 40min @ 3.50/km Core strengthening workout

Active Rest 15min easy run + meditation +

thru 20 min easy + 3 x 3 x 60m sprints with complete
stretching + massage recovery

Strength training (medicine ball or staircase 20min easy run+

Fri exercise) three exercise upper body, three running form exercise +
exercise lower body Flexibility exercise
Speed endurance
Sat 2x 400m run x 2min @ 60sec + 10min jog + 2x rest
300m run x 3min @ 40sec + 10min jog
Week: 4

Workout Plan –Jan 5th 2020

800m workout
DAY AM PM

Sun Skrecher Chennai marathon 10k event Stretching and massage

20min easy + 3x3x120m acceleration run 5min

Mon Strength training (weight exercise)
rest in between sets
30min easy @ 4’30’’/km + complete body
Tues Running form exercise + 10 x120m strides
Stretching

Wed 85% half Marathon pace run 40min @ 3.50/km Core strengthening workout

Active Rest 15min easy run + meditation +

Thru 20 min easy + 2 x 5 x 40m sprints with complete
stretching + massage recovery

Strength training (medicine ball or staircase 20min easy run+

Fri exercise) three exercise upper body, three running form exercise +
exercise lower body Flexibility exercise
Speed endurance
2 x 3 x 400m @ 66sec with 3min recovery
Sat rest
between set 6min recovery + 15 min jog +5 x
200m run x 200m jog @ 30sec
Week: 5

Workout Plan –Jan 12th 2020

800m workout
DAY AM PM

Sun LONG RUN 60 min pace @ 4’/km Stretching and massage

20min easy + 3x3x120m acceleration run 5min

Mon Strength training (weight exercise)
rest in between sets
30min easy @ 4’30’’/km + complete body
Tues Running form exercise + 8 x150m strides
Stretching
Tempo run 10min run @ 3’20’’/km 10min
Wed easy @ 4’30’’/km 10min run @ 3’20’’/km 10 Core strengthening workout
min easy jog
Active Rest 15min easy run + meditation +
Thru 20 min easy + 2 x 3 x 60m sprints with complete
stretching + massage recovery

Strength training (medicine ball or staircase 20min easy run+

Fri exercise) three exercise upper body, three running form exercise +
exercise lower body Flexibility exercise
Speed endurance
Sat 3 x 5 x 200m run X 200m jog @ 30sec with rest
5min recovery between set
Week: 9

Workout Plan –DEC 8th 2019

800m workout
DAY AM PM

Sun LONG RUN 90 min pace @ 4’30’’/km Stretching and massage

20min easy + 3x3x150m acceleration run 5min

Mon Strength training (weight exercise)
rest in between sets
30min easy @ 4’30’’/km + complete body
Tues Running form exercise + 8 x150m strides
Stretching
Tempo run 3 x 2km run x 3 min jog @
Wed Core strengthening workout
3’20/km on road
Active Rest 15min easy run + meditation +
Thur 20 min easy + 2 x 3 x 60m sprints with complete
stretching + massage recovery

Strength training (medicine ball or staircase 20min easy run+

Fri exercise) three exercise upper body, three running form exercise +
exercise lower body Flexibility exercise
Speed endurance
Sat 3 x 400m @ 60sec with 2min recovery + 15 Rest
min jog+ 3 x 300m @ 40’’ with 3min recovery
Week: 10

Workout Plan –DEC 15th 2019

800m workout
DAY AM PM

Sun LONG RUN 90 min pace @ 4’30’’/km Stretching and massage

20min easy + 2x5x120m acceleration run jog

Mon back recovery between run 5min rest in Strength training (weight exercise)
between sets
30min easy @ 4’30’’/km + complete body
Tues Running form exercise + 8 x150m strides
Stretching
Tempo run 2 x 10min run x 6min jog @
Wed Core strengthening workout
3’10/km on road
Active Rest 15min easy run + meditation +
Thur 20 min easy + 3 x 4 x 40m sprints with complete
stretching + massage recovery

Strength training (medicine ball or staircase 20min easy run+

Fri exercise) three exercise upper body, three running form exercise +
exercise lower body Flexibility exercise
Speed endurance
2 x 5 x 400m @ 65sec with 3min recovery
Sat Rest
between run and 6min recovery between run +
15 min jog recovery