Marathon training

Typical Week (Week 5).

Goal: 2h26

Monday morning: 18 km in 1h11 (3'58 per km average)

Afternoon: 12 km easy + 45' of strength training

Tuesday morning: track session 4 x 1600 - 4 x 1200 - 4 x 800

Afternoon: 10 km easy

Wednesday morning: 19 km in 1h19 (4'11 average)

Afternoon: 11 km easy + 45' strength training

Thursday morning: hill work -> 1h (13 km)

Friday morning: 18 km in 1h12

Afternoon: strength training

Saturday morning: 28 km long run in 1 h 39 (3'33 average)

Sunday : rest