CHILDREN with LEUKAEMIA | Sub 4-hour Marathon Training Plan

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ADVANCED 24 WEEK TRAINING PLAN SUB 4 HOUR COURSE COMPLETION

	WEEK 1
MON	Jog 10 mins, Run 10
TUES	Jog 30 mins
WED	Fartlek Total 30 mins
THURS	Jog 20 mins
FRI	Fartlek Total 35 mins
SAT	REST
SUN	Run 60 mins

	WEEK 2
MON	Jog 30 mins
TUES	Fartlek Total 40 mins
WED	Jog 30 mins
THURS	Fartlek Total 40 mins
FRI	Jog 30 mins
SAT	REST
SUN	Run 60 mins

	WEEK 3
MON	Jog 30 mins
TUES	Fartlek Total 45 mins
WED	Jog 10 mins, Run 35
THURS	Interval: Sprint 30sec, 3mins recovery, Repeat x3 Jog 15
FRI	Jog 40 mins
SAT	Jog 15 mins
SUN	Fartlek Total 70 mins

	WEEK 4
MON	Jog 30 mins
TUES	Interval: Max effort 60sec, Walk 3mins, Repeat x3
WED	Jog 45 mins
THURS	Jog 10 mins, Run 35
FRI	Jog 15 mins, Run 15, Jog 15
SAT	REST
SUN	Run 60 mins

	WEEK 5
MON	Jog 30 mins
TUES	Interval: Max effort 60sec, Walk 3mins, Max effort 45sec, Walk 3mins, Max effort 30sec, Walk 3mins, Repeat x6
WED	Jog 45 mins
THURS	Run 45 mins
FRI	Interval: Max effort 70sec, Walk 3mins, Max effort 45sec, Walk 2mins, Max effort 30sec, Walk 3mins, Repeat x3
SAT	REST
SUN	Run 60 mins

	WEEK 6
MON	Jog 30 mins
TUES	Interval: Max effort 75sec, Walk 3mins Repeat x3
WED	Jog 45 mins
THURS	Run 25 mins
FRI	Jog 20 mins
SAT	Jog 15 mins, Walk 10,
SUN	RACE - 10 k (if not - Run 60 mins)

	WEEK 7
MON	If Raced - REST, If not: Jog 15 mins, Run 10
TUES	If Raced: Jog 30 mins, If not: Fartlek Total 60 mins
WED	Jog 60 mins
THURS	Jog 10 mins, Run 30, Jog 20
FRI	Run 60 mins, Jog 10, Walk 10
SAT	REST
SUN	Fartlek Total 75 mins

	WEEK 8
MON	Jog 25 mins, Run 10, Jog 25
TUES	Interval: Max effort 60sec, Walk 3mins Repeat x6
WED	Jog 60 mins
THURS	Fartlek Total 75 mins
FRI	Jog 25 mins
SAT	REST
SUN	Jog 90 mins

	WEEK 9
MON	Jog 30 mins
TUES	Interval: Max effort 75sec, Walk 3mins, Max effort 45sec, Walk 2mins, Max effort 30sec, Walk 3mins, Repeat x4
WED	Jog 45 mins
THURS	Run 75 mins
FRI	Jog 30 mins
SAT	REST
SUN	Run 90 mins

	WEEK 10
MON	Jog 45 mins
TUES	Fartlek Total 75 mins
WED	Jog 10 mins, Run 10, Jog 15
THURS	Interval: Max effort 75sec, Walk 3mins, Max effort 60sec, Walk 3mins, Max effort 30sec, Walk 2mins, Repeat x4
FRI	Jog 25 mins
SAT	REST
SUN	Run 90 mins

	WEEK 11
MON	Jog 30 mins
TUES	Interval: Max effort 60sec, Walk 3mins, Max effort 30sec, Walk 3mins, Max effort 60sec, Walk 3mins, Repeat x5
WED	Jog 20 mins
THURS	Interval: Max effort 75sec, Walk 3mins Repeat x2 Max effort 45sec, Walk 3mins Repeat x2
FRI	Jog 20 mins
SAT	REST
SUN	Run 90 mins

	WEEK 12
MON	Jog 30 mins
TUES	Run 90 mins
WED	Run 90 mins
THURS	Jog 20 mins, Run 20, Jog 20
FRI	Jog 15 mins, Walk 15
SAT	REST
SUN	RACE - Half marathon

	WEEK 13
MON	If raced - Rest If not - Jog 30 mins
TUES	If Raced: Jog 30 mins, If not: Fartlek Total 75 mins
WED	Jog 15 mins, Run 30, Jog 30
THURS	Run 60 mins
FRI	Jog 45 mins, Run 10, Jog 15
SAT	REST
SUN	Fartlek Total 90 mins

	WEEK 14
MON	Jog 10 mins, Run 10, Jog 5
TUES	Interval: Max effort 60sec, Walk 3mins Repeat x6
WED	Jog 30 mins
THURS	Fartlek Total 60 mins
FRI	Jog 30 mins
SAT	REST
SUN	Run 100 mins

	WEEK 15
MON	Jog 20 mins
TUES	Jog 10 mins, Run 30, Jog 30
WED	Interval: Max effort 75sec, Walk 3mins Repeat x2 Max effort 45sec, Walk 3mins Repeat x2 Max effort 15sec, Walk 3mins Repeat x2
THURS	Jog 35 mins
FRI	Interval: Max effort 60sec, Walk 3mins Repeat x6
SAT	Jog 15 mins, Walk 15
SUN	Fartlek Total 60 mins

	WEEK 16
MON	Jog 15 mins
TUES	Interval: Max effort 60sec, Walk 3mins Max effort 50sec, Walk 3mins Max effort 40sec, Walk 2mins Max effort 30sec, Walk 1min Max effort 30sec
WED	Jog 35 mins
THURS	Run 60 mins
FRI	Jog 45 mins, Run 10, Jog 25
SAT	REST
SUN	Jog 120 mins

	WEEK 17
MON	Jog 30 mins
TUES	Jog 30 mins, Run 15, Jog 30
WED	Interval: Max effort 75sec, Walk 3mins Repeat x6
THURS	Jog 45 mins
FRI	Interval: Max effort 75sec, Walk 3mins Repeat x6
SAT	Jog 10 mins, Walk 10
SUN	Fartlek Total 90 mins

	WEEK 18
MON	Jog 15 mins
TUES	Run 70 mins
WED	Fartlek Total 70 mins
THURS	Jog 15 mins
FRI	Fartlek Total 70 mins
SAT	REST
SUN	Jog 120 mins

	WEEK 19
MON	Jog 30 mins
TUES	Interval: Max effort 75sec, Walk 3mins Max effort 65sec, Walk 3mins Repeat x5
WED	Jog 45 mins
THURS	Fartlek Total 65 mins
FRI	Jog 15 mins, Run 15, Jog 30
SAT	REST
SUN	Run 120 mins

	WEEK 20
MON	Walk 10 mins, Jog 15, Walk 10
TUES	Jog 45 mins
WED	Jog 15 mins, Run 25, Jog 25
THURS	Interval: Max effort 30sec, Walk 3mins Repeat x6
FRI	Jog 45 mins
SAT	REST
SUN	Fartlek Total 100 mins

	WEEK 21
MON	Jog 30 mins
TUES	Interval: Max effort 75sec, Walk 3mins Repeat x6
WED	Jog 45 mins
THURS	Run 60 mins
FRI	Jog 40 mins, Run 20' Jog 10
SAT	REST
SUN	Run 130 mins

	WEEK 22
MON	Jog 15 mins, Walk 10, Jog 10
TUES	Jog 10 mins, Run 30, Jog 20
WED	Run 75 mins
THURS	Jog 15 mins
FRI	Run 60 mins
SAT	Jog 15 mins, Walk 15
SUN	Fartlek Total 120 mins

	WEEK 23
MON	Jog 20 mins
TUES	Run 20 mins
WED	Jog 10 mins, Run 10, Jog 10
THURS	Fartlek Total 60 min
FRI	Jog 20 mins, Run 10, Jog 15
SAT	REST
SUN	Jog 120 mins

	WEEK 24
MON	Jog 30 mins
TUES	Run 60 mins
WED	Jog 30 mins
THURS	Jog 15 mins
FRI	REST
SAT	REST
SUN	RACE

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