2.45 Plan

Intention is to flush the system in between, but still keep going. This is a hard session but excellent preparation work.

Similar to the "normal" 45/15s type training, but length of runs alternates.

A fairly long endurance session. The variation of pace helps your general fitness and is much more effective than just "keeping on going" at a steady one.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

The normal way of running repeats is to run at the same pace (or even slower at the end) A more effective approach is to change pace for every one - giving you a flushing effect in the "slower" ones. No rest in between - just keep going.

Get in the float at higher speed, but with nice and short recoveries.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

This is at your marathon pace or slightly over it. Aim is improvement of running economy at this pace. Between 35-45 minutes total duration is ideal for this goal.

Easy mix session. Variation of speed is important is crucial for muscular "adaption" to a better performance.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

The first part around the so called "anaerobic threshold". The second part gives you some "speed-endurance"

Alternating each 4 minute with some hard and some "float" makes is a great way of "lifting the performance" in this part of the training. Do try and have a "marked change of pace" between the two different paces!

Kenyan progression session : Working the "endurance" system, while adapting to a faster pace through running faster and faster within each 3 min.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Variation of speed. This is excellent marathon/half marathon training type training ; "going long, changing pace, having control" that will boost your overall fitness into the next training phase

Aim for a marked change of pace the last 1 min of each 4 min. You float and "kick it", feeling strong in.

A 5 k race this time of the schedule helps sharpen the body for the later 10k,half marathon and eventually marathon race. We are building you from "underdistances" such as the 5k and 10k up to marathon shape.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

With such relativly fast running-recovery you learn to "flush the legs" very effectivly. This helps you in a marathon/race to "pick up the pace" again after a down-period.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Marathon key session. To handle the muscular demands of the marathon. If you have trouble with the second to last 10 minutes that is quite hard, do not worry. Run very easy in the easy periods for maximum results. Practice drinking on the way, evety 15-20 min.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

This session builds the higher end marathon endurance in a fantastic way. The effect ? You "warm up" your aerobic/endurance system and can go harder at the end.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

This 10 k sharpens the body further for the later half marathon and marathon.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

This helps you with marathon pace variation and "breaks up" the hard workouts. A special Italian marathon session.

Marathon key session. Be careful in the beginning, respect the first 30 min of easy running. This kind of work will help you over the last 10 km of the marathon. Drink after the first 30 min (but do not stop)

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

nan

Marathon key session. Be careful in the beginning, respect the first 40 min easy. This will help you over the last 10 km of the marathon. Drink after the first 40 min (but do not stop)

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

A session to "freshen up the legs" in between all the hard marathon work. Preparation for the tapering period that is coming down the road.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

This session builds the higher end marathon endurance in a fantastic way. The effect ? You "warm up" your aerobic/endurance system and can go harder at the end.

nan

The "active recovery" with 2 min of running is to improve the ability to change the speed and decrease recovery time.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

With such relativly fast running-recovery you learn to "flush the legs" very effectivly. This helps you in a marathon/race to "pick up the pace" again after a down-period.

The first part around the so called "anaerobic threshold". The second part gives you some "speed-endurance"

This is ins-and out type work. What is it good for ? Using a wide range of muscle fibres while at the same time (as recs are short) keep the system aerobic/low anaerobic.

Variation of speed. This is excellent marathon/half marathon training type training ; "going long, changing pace, having control" that will boost your overall fitness into the next training phase

This session builds the higher end marathon endurance in a fantastic way. The effect ? You "warm up" your aerobic/endurance system and can go harder at the end.

This helps you with marathon pace variation and "breaks up" the hard workouts. A special Italian marathon session.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

A session to "freshen up the legs" in between all the hard marathon work. Preparation for the tapering period that is coming down the road.

This session builds the higher end marathon endurance in a fantastic way. The effect ? You "warm up" your aerobic/endurance system and can go harder at the end.

With running recoveries you flush your legs from the hard repeats in a very effective way. The timing of this helps you bring this into the marathon itself.

Marathon tuning in. Don't run too hard on this one ! This session should be done 4-5 days prior to the marathon race day

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Intention is to flush the system in between, but still keep going. This is a hard session but excellent preparation work.

The normal way of running repeats is to run at the same pace (or even slower at the end) A more effective approach is to change pace for every one - giving you a flushing effect in the "slower" ones. No rest in between - just keep going.

This is at your marathon pace or slightly over it. Aim is improvement of running economy at this pace. Between 35-45 minutes total duration is ideal for this goal.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Alternating each 4 minute with some hard and some "float" makes is a great way of "lifting the performance" in this part of the training. Do try and have a "marked change of pace" between the two different paces!

Easy mix session. Variation of speed is important for running success.

Aim for a marked change of pace the last 1 min of each 4 min. You float and "kick it", feeling strong in.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Marathon key session. Be careful in the beginning, respect the first 30 min of easy running. This kind of work will help you over the last 10 km of the marathon. Drink after the first 30 min (but do not stop)

nan

nan

The "active recovery" with 2 min of running is to improve the ability to change the speed and decrease recovery time.

1min HR 165-175 Get in the float at higher speed. Do not over-do this, run controlled as this is close to the marathon.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Similar to the "normal" 45/15s type training, but length of runs alternates.

Get in the float at higher speed, but with nice and short recoveries.

Easy mix session. Variation of speed is important is crucial for muscular "adaption" to a better performance.

Marathon key session. To handle the muscular demands of the marathon. If you have trouble with the second to last 10 minutes that is quite hard, do not worry. Run very easy in the easy periods for maximum results. Practice drinking on the way, evety 15-20 min.

Kenyan progression session : Working the "endurance" system, while adapting to a faster pace through running faster and faster within each 3 min.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

A 5 k race this time of the schedule helps sharpen the body for the later 10k,half marathon and eventually marathon race. We are building you from "underdistances" such as the 5k and 10k up to marathon shape.

This 10 k sharpens the body further for the later half marathon and marathon.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Marathon key session. Be careful in the beginning, respect the first 40 min easy. This will help you over the last 10 km of the marathon. Drink after the first 40 min (but do not stop)

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

nan

A fairly long endurance session. The variation of pace helps your general fitness and is much more effective than just "keeping on going" at a steady one.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

With running recoveries you flush your legs from the hard repeats in a very effective way. The timing of this helps you bring this into the marathon itself.

1min HR 165-175 Get in the float at higher speed. Do not over-do this, run controlled as this is close to the marathon.

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

Marathon tuning in. Don't run too hard on this one ! This session should be done 4-5 days prior to the marathon race day

Add these easy runs in between the hard sessions. No pushing of pace—save it for the hard days.

nan