test Catalogue 1

15/2/2558

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.

https://connect.garmin.com/mintraining­plan

1/6

15/2/2558

Garmin Connect

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

https://connect.garmin.com/mintraining­plan

2/6

15/2/2558

Garmin Connect

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.

https://connect.garmin.com/mintraining­plan

3/6

15/2/2558

Garmin Connect

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

https://connect.garmin.com/mintraining­plan

4/6

15/2/2558 17/05/2015

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

https://connect.garmin.com/mintraining­plan

5/6

15/2/2558

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.

https://connect.garmin.com/mintraining­plan

6/6