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    3 Month Marathon Training Plan

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    Selenium Testing
    The document outlines a 16-week training plan with a focus on running. Each week includes one day of hill training, one day of a 5km run, and one long run between 5km and 30km, with weekly mileage increasing over time. Rest days are included after hard efforts like hill training and the long run. Ratings of perceived exertion (RPE) are provided to guide training intensity.

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    3 Month Marathon Training Plan

    Uploaded by

    Selenium Testing
    161 views1 page
    The document outlines a 16-week training plan with a focus on running. Each week includes one day of hill training, one day of a 5km run, and one long run between 5km and 30km, with weekly mileage increasing over time. Rest days are included after hard efforts like hill training and the long run. Ratings of perceived exertion (RPE) are provided to guide training intensity.

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    The document outlines a 16-week training plan with a focus on running. Each week includes one day of hill training, one day of a 5km run, and one long run between 5km and 30km, with weekly mileage increasing over time. Rest days are included after hard efforts like hill training and the long run. Ratings of perceived exertion (RPE) are provided to guide training intensity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    161 views1 page

    3 Month Marathon Training Plan

    Uploaded by

    Selenium Testing
    The document outlines a 16-week training plan with a focus on running. Each week includes one day of hill training, one day of a 5km run, and one long run between 5km and 30km, with weekly mileage increasing over time. Rest days are included after hard efforts like hill training and the long run. Ratings of perceived exertion (RPE) are provided to guide training intensity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Mileage

    Easy Run Hill Training Easy Run 5kmRun Long Run


    1 02.01 - 08.01 Rest Day 12 k 5k Rest Day 13 k 5k 21 k 51 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    2 09.01 - 15.01 Rest Day 12 k 5k Rest Day 13 k 5k 23 k 53 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    3 16.01 - 22.01 Rest Day 13 k 6k Rest Day 14 k 5k 23 k 56 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    4 23.01 - 29.01 Rest Day 13 k 6k Rest Day 14 k 5k 25 k 58 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    5 30.01 - 05.02 Rest Day 13 k 6k Rest Day 14 k 5k 23 k 56 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    6 06.02 - 12.02 Rest Day 13 k 6k Rest Day 14 k 5k 25 k 58 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    7 13.02 - 19.02 Rest Day 13 k 7k Rest Day 14 k 5k 27 k 61 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    8 20.02 - 26.02 Rest Day 15 k 7k Rest Day 15 k 5k 27 k 64 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    9 27.02 - 05.03 Rest Day 15 k 8k Rest Day 15 k 5k 27 k 65 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    10 06.03 - 12.03 Rest Day 13 k 7k Rest Day 14 k 5k 27 k 61 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    11 13.03 - 19.03 Rest Day 15 k 8k Rest Day 15 k 5k 27 k 65 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    12 20.03 - 26.03 Rest Day 16 k 8k Rest Day 16 k 5k 30 k 70 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    13 27.03 - 02.04 Rest Day 17 k 9k Rest Day 18 k 5k 30 k 74 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Hill Training Easy Run 5kmRun Long Run
    14 03.04 - 09.04 Rest Day 10 k 5k Rest Day 12 k 5k 20 k 47 k
    RPE: 3-4 RPE: 6-7 RPE: 3-4 RPE: 8-9 RPE: 2-3
    Easy Run Щафета Zgorigrad 21k
    15 10.04 - 16.04 Rest Day 8k 5k Rest Day Rest Day 21 k Rest Day 34 k
    RPE: 3-4 RPE: 8-9 RPE: 8
    PANCHAREVO
    Easy Run Easy run 5kmRun
    21K
    16 17.04 - 23.04 Rest Day
    5k
    Rest Day
    5k
    Rest Day
    5k 21 k
    36 k
    RPE: 3-4 RPE: 3-4 walk last RPE: 10

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