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Garmin Connect
R Schedule
Marathon ❤ LEVEL I
16 Weeks
3 Workouts/Week
16/02/2015 07/06/2015
Week 1 16/02/2015
Rest
Rest day.
17/02/2015
W01D2Easy Run
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
18/02/2015
W01D3Cross Training Cross train, 40 minutes. Stretch.
19/02/2015
W01D4Steady Run
• Run in Z3, steady pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
20/02/2015
Rest
Rest day.
21/02/2015
W01D6Cross Training Cross train, 30 minutes. Stretch.
22/02/2015
W01D7Long Run
• Walk in Z2, brisk pace, 10 minutes. Run in Z2, easy pace, 20 minutes. Repeat 3 times. • Cool down, 5 to 10 minutes. • Stretch
Week 2 23/02/2015
W02D1Cross Training Cross train, 30 minutes.
24/02/2015
W02D2Easy Run
25/02/2015
W02D3Cross Training Cross train, 40 minutes.
26/02/2015
W02D4Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 3 minutes. Run in Z2, recovery pace, 20 seconds. Repeat 4 times. • Cool down, 10 minutes. • Stretch.
27/02/2015
Rest
28/02/2015
W02D6Cross Training Cross train, 30 minutes. Stretch.
01/03/2015
W02D7Long Run
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
Rest day.
• Walk in Z2, brisk pace, 10 minutes. Run in Z2, easy pace, 25 minutes. Repeat 3 times. • Cool down, 5 to 10 minutes. • Stretch.
Week 3 02/03/2015
W03D1Cross Training Cross train, 30 minutes.
03/03/2015
W03D2Easy Run
04/03/2015
W03D3Cross Training Cross train, 30 minutes.
05/03/2015
W03D4Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 4 minutes. Run in Z2, recovery pace, 20 seconds. Repeat 4 times. • Cool down, 10 minutes. • Stretch.
06/03/2015
Rest
07/03/2015
W03D6Cross Training Cross train, 30 minutes. Stretch.
08/03/2015
W03D7Long Run
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
Rest day.
• Walk in Z2, brisk pace, 10 minutes. Run in Z2, easy pace, 25 minutes. Repeat 3 times. • Cool down, 5 to 10 minutes. • Stretch.
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Week 4 09/03/2015
Rest
10/03/2015
W04D2Cross Training Cross train, choose between bike/row/step, 20 minutes. Choose a different activity, 20 minutes. Stretch.
11/03/2015
W04D3Easy Run
12/03/2015
W04D4Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 4 minutes. Run in Z2, recovery pace, 90 seconds. Repeat 4 times. • Cool down, 10 minutes. • Stretch.
13/03/2015
Rest
14/03/2015
W04D6Cross Training Cross train, easy, 30 minutes.
15/03/2015
W04D7Long Run
• Walk in Z2, brisk pace, 5 minutes. Run in Z2, easy pace, 30 minutes. Repeat 3 times. • Cool down, 5 to 10 minutes. • Stretch.
16/03/2015
Rest
Rest day.
17/03/2015
W05D2Fartlek
• Run at varying intensity throughout the workout, 40 minutes. • Cool down, 5 to 10 minutes. • Stretch.
18/03/2015
W05D3Cross Training Cross train, 30 minutes.
19/03/2015
W05D4Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 4 minutes. Run in Z2, recovery pace, 90 seconds. Repeat 4 times. • Cool down, 10 minutes. • Stretch.
20/03/2015
Rest
21/03/2015
W05D6Cross Training Cross train, 30 minutes.
22/03/2015
W05D7Long Run
• Walk in Z2, brisk pace, 5 minutes. Run in Z2, easy pace, 35 minutes. Repeat 3 times. • Cool down, 5 to 10 minutes. • Stretch.
23/03/2015
Rest
Rest day.
24/03/2015
W06D2Steady Run
• Run in Z3, steady pace, 40 minutes. • Cool down, 5 to 10 minutes. • Stretch for 20 minutes.
25/03/2015
W06D3Cross Training Cross train, 40 minutes. Stretch.
26/03/2015
W06D4Fartlek
• Run at varying intensity throughout the workout, 40 minutes. • Cool down, 5 to 10 minutes. • Stretch.
27/03/2015
Rest
Rest day.
28/03/2015
W06D6Cross Training Cross train, 45 minutes.
29/03/2015
W06D7Long Run
• Walk, brisk pace, 5 minutes. Run in Z2, easy pace, 25 minutes. Repeat 3 times. • Cool down, 5 to 10 minutes. • Stretch.
30/03/2015
W07D1Yoga
Yoga.
31/03/2015
W07D2aEasy Run
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
31/03/2015
W07D2bBody Weight Body weight exercises, 15 minutes. Exercises
Rest day.
• Run in Z2, easy, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
Rest day.
Week 5
Rest day.
Week 6
Week 7
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01/04/2015
W07D3Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 5 minutes. Run in Z2, recovery pace, 90 seconds. Repeat 4 times. • Cool down, 10 minutes. • Stretch.
02/04/2015
W07D4Easy Run
• Run in Z2, easy pace, 35 minutes. • Cool down, 5 to 10 minutes. • Stretch.
03/04/2015
Rest
Rest day.
04/04/2015
W07D6Cross Training Cross train, 45 minutes.
05/04/2015
W07D7Long Run
• Walk in Z2, brisk pace, 5 minutes. Run in Z2, easy pace, 40 minutes. Repeat 4 times. • Cool down, 5 to 10 minutes. • Stretch.
06/04/2015
Rest
Rest day.
07/04/2015
W08D2aEasy Run
• Run in Z2, easy pace, 25 minutes. • Cool down, 5 to 10 minutes. • Stretch.
07/04/2015
W08D2bBody Weight Body weight exercises, 15 minutes. Exercises
08/04/2015
W08D3Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 5 minutes. Run in Z2, recovery pace, 90 seconds. Repeat 4 times. • Cool down, 10 minutes. • Stretch.
09/04/2015
Rest
Rest day.
10/04/2015
W08D5Fartlek
• Run at varying intensity throughout the workout, 40 minutes. • Cool down, 5 to 10 minutes. • Stretch.
11/04/2015
W08D6Cross Training Cross train, 20 minutes. Body weight exercises, 20 minutes.
12/04/2015
W08D7Long Run
• Walk in Z2, brisk pace, 5 minutes. Run in Z2, easy pace, 35 minutes. Repeat 4 times. • Cool down, 5 to 10 minutes. • Stretch.
13/04/2015
W09D1Yoga
Yoga and full stretch.
14/04/2015
W09D2Easy Run
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
15/04/2015
W09D3Cross Training Cross train, 20 minutes. Stretch. Body weight exercises, 20 minutes.
16/04/2015
W09D4Fartlek
• Run at varying intensity throughout the workout, 45 minutes. • Cool down, 5 to 10 minutes. • Stretch.
17/04/2015
Rest
Rest day.
18/04/2015
W09D6Cross Training Cross train, 30 minutes. Optional: Swim.
19/04/2015
W09D7Long Run
• Run in Z2, easy pace, 80 minutes. • Cool down, 5 to 10 minutes. • Stretch.
20/04/2015
W10D1Yoga
Optional: Pilates class.
21/04/2015
W10D2Cross Training Cross train: Body weight, 20 minutes. Core, 20 minutes. Leg exercises, 20 minutes. Stretch.
22/04/2015
W10D3Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 5 minutes. Run in Z2, recovery pace, 90 seconds. Repeat 4 times. • Cool down, 10 minutes. • Stretch.
23/04/2015
Rest
Week 8
Week 9
Week 10
Rest day.
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24/04/2015
W10D5Easy Run
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
25/04/2015
Rest
Rest day.
26/04/2015
W10D7Half Marathon Race a half marathon or run a half marathon distance at marathon pace.
Week 11 27/04/2015
Rest
28/04/2015
W11D2Cross Training Cross train, 30 minutes. Stretch.
29/04/2015
W11D3Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 6 minutes. Run in Z2, recovery pace, 2 minutes. Repeat 4 times. • Cool down, 10 minutes. • Stretch.
30/04/2015
Rest
Rest day.
01/05/2015
W11D5aEasy Run
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
01/05/2015
W11D5bBody Weight Body weight exercises, 15 minutes. Exercises
02/05/2015
Rest
Rest day.
03/05/2015
W11D7Long Run
• Walk in Z2, brisk pace, 5 minutes. Run in Z2, easy pace 55 minutes. Repeat 3 times. • Cool down, 5 to 10 minutes. • Stretch.
04/05/2015
W12D1Yoga
Optional: Pilates class.
05/05/2015
W12D2Cross Training Cross train: Row, 20 minutes. Step, 20 minutes. Cross trainer, 20 minutes.
06/05/2015
W12D3Easy Run
07/05/2015
W12D4Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 8 minutes. Run in Z2, recovery pace, 2 minutes. Repeat 3 times. • Cool down, 10 minutes. • Stretch.
08/05/2015
Rest
Rest day.
09/05/2015
W12D6Easy Run
• Run in Z2, easy pace, 20 minutes. • Cool down, 5 to 10 minutes. • Stretch.
10/05/2015
W12D7Long Run
• Walk in Z2, brisk pace, 5 minutes. Run in Z2, easy pace 45 minutes. Repeat 4 times. • Cool down, 5 to 10 minutes. • Stretch.
11/05/2015
W13D1Pilates
Pilates.
12/05/2015
W13D2Cross Training Cross train for 60 minutes total. Switch to a new activity every 20 minutes. Stretch.
13/05/2015
W13D3Fartlek
• Run at varying intensity throughout the workout, 45 minutes. • Cool down, 5 to 10 minutes. • Stretch.
14/05/2015
Rest
Rest day.
15/05/2015
W13D5aEasy Run
• Run in Z2, easy pace, 40 minutes. • Cool down, 5 to 10 minutes. • Stretch.
15/05/2015
W13D5bBody Weight Body weight exercises, 20 minutes. Exercises
16/05/2015
W13D6Cross Training Cross train, 30 minutes. Stretch.
Rest day.
Week 12
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
Week 13
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Garmin Connect W13D7Long Run
• Walk in Z2, brisk pace, 5 minutes. Run in Z3, marathon pace 25 minutes. Repeat 5 times. • Cool down, 5 to 10 minutes. • Stretch.
18/05/2015
W14D1Yoga
Optional: Full stretch.
19/05/2015
W14D2Cross Training Cross train, 20 minutes. Body weight exercises, 20 minutes. Row, 20 minutes. Stretch.
20/05/2015
Rest
21/05/2015
W14D4Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 5 minutes. Run in Z2, recovery pace, 90 seconds. Repeat 5 times. • Cool down, 10 minutes. • Stretch.
22/05/2015
Rest
Rest day.
23/05/2015
W14D6Easy Run
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
24/05/2015
W14D7Long Run
• Walk in Z2, brisk pace, 5 minutes. Run in Z3, marathon pace 25 minutes. Repeat 4 times. • Cool down, 5 to 10 minutes. • Stretch.
25/05/2015
W15D1Yoga
Optional: Pilates class.
26/05/2015
W15D2Easy Run
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
27/05/2015
W15D3Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 5 minutes. Run in Z2, recovery pace, 2 minutes. Repeat 3 times. • Cool down, 10 minutes. • Stretch.
28/05/2015
W15D4Cross Training Cross train, 30 minutes. Stretch.
29/05/2015
Rest
Rest day.
30/05/2015
W15D6Easy Run
• Run in Z2, easy pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
31/05/2015
W15D7Long Run
• Run in Z2, easy pace, 30 minutes. • Run in Z3, marathon pace, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.
01/06/2015
W16D1Yoga
Optional: Pilates class.
02/06/2015
W16D2Threshold Run • Warm up, 10 minutes. • Run in Z4, threshold pace, 5 minutes. Run in Z2, recovery pace, 60 seconds. Repeat 2 times. • Cool down, 10 minutes. • Stretch.
03/06/2015
Rest
Rest day.
04/06/2015
W16D4Easy Run
• Run in Z2, easy pace, 25 minutes. • Cool down, 5 to 10 minutes. • Stretch.
05/06/2015
Rest
Rest day.
06/06/2015
W16D6Easy Run
• Run in Z2, easy pace, 15 minutes. • Run in Z3, marathon pace, 5 minutes. • Cool down, 5 to 10 minutes. • Stretch.
W16D7Marathon
RACE DAY! GOOD LUCK!
Week 14
Rest day.
Week 15
Week 16
07/06/2015
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Garmin Connect Created by
FULL POTENTIAL At 30 years old, Keith Anderson changed his lifestyle and began running to get fit and lose weight. After expert advice and training, he ran a 2:17 marathon and finished 10th in the Commonwealth Games Marathon at age 41. Keith's company, Full Potential provides professional coaching for everyone from beginner to elite runners.
The information, advice and training plans on this website are for educational purposes only. Before making any changes to your exercise habits and before implementing any information or training plans on this website you should consult your physician. If you follow the advice or training plans on this website, then you do so at your own risk. Garmin will not be responsible for any injuries or other health problems that you may suffer if you follow the advice or training plans on this website.
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