CHILDREN with LEUKAEMIA | Sub 5-hour Marathon Training Plan

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ADVANCED 24 WEEK TRAINING PLAN SUB 5 HOUR COURSE COMPLETION

	WEEK 1
MON	Jog 15 mins
TUES	Jog 15 mins
WED	Jog 10 mins, Walk 10, Jog 5
THURS	Jog 15 mins
FRI	Jog 15 mins, Walk 5, Jog 10
SAT	REST
SUN	Jog 20 mins

	WEEK 2
MON	Jog 15 mins
TUES	Jog 20 mins
WED	Jog 15 mins, Walk 10, Jog 10
THURS	Jog 20 mins
FRI	Jog 15 mins, Walk 5, Jog 15
SAT	REST
SUN	Jog 30 mins

	WEEK 3
MON	Jog 20 mins
TUES	Jog 25 mins
WED	Jog 10 mins, Run 5, Jog 15
THURS	Jog 25 mins
FRI	Jog 15 mins, Run 8, Jog 15
SAT	REST
SUN	Jog 40 mins

	WEEK 4
MON	Jog 20 mins
TUES	Jog 30 mins
WED	Jog 10 mins, Run 10, Walk 5, Run 5, Jog 10
THURS	Jog 25 mins
FRI	Jog 15 mins, Run 10, Jog 20
SAT	REST
SUN	Jog 50 mins

	WEEK 5
MON	Jog 30 mins
TUES	Jog 35 mins
WED	Jog 5 mins, Run 10, Jog 5, Run 5, Jog 15
THURS	Jog 25 mins
FRI	Jog 15 mins, Run 10, Walk 5, Jog 15, Run 10, Walk 5, Jog 15
SAT	REST
SUN	Jog 60 mins

	WEEK 6
MON	Jog 40 mins
TUES	Jog 40 mins
WED	Jog 5 mins, Run 10, Jog 5, Run 10, Jog 20
THURS	Jog 30 mins
FRI	Jog 10 mins, Run 10, Jog 10, Run 10, Jog 15, Run 5, Jog 20
SAT	REST
SUN	Jog 70 mins

	WEEK 7
MON	Jog 40 mins
TUES	Jog 45 mins
WED	Jog 5 mins, Run 15 Jog 15, Run 10, Jog 20, Run 5, Jog 15
THURS	Jog 35 mins
FRI	Jog 5 mins, Run 15, Jog 20, Run 5, Jog 10, Run 5, Jog 20
SAT	REST
SUN	Jog 75 mins

	WEEK 8
MON	Jog 40 mins
TUES	Jog 45 mins
WED	Jog 10 mins, Run 15, Jog 20, Run 15, Walk 5, Jog 25
THURS	Jog 40 mins
FRI	Jog 60 mins
SAT	REST
SUN	Jog 20 mins, Run 15, Jog 15, Run 10, Jog 35

	WEEK 9
MON	Jog 25 mins
TUES	Jog 45 mins
WED	Jog 15 mins, Run 15, Jog 15, Run 15 Walk 5, Jog 10, Run 5, Jog 15
THURS	Jog 25 mins
FRI	Jog 70 mins
SAT	REST
SUN	Jog 10 mins, Run 20, Walk 10, Jog 25, Run 10, Walk 3, Jog 25

	WEEK 10
MON	Jog 30 mins
TUES	Jog 60 mins
WED	Jog 10 mins, Run 10, Jog 15, Run 10, Jog 20, Run 10, Walk 3, Jog 25
THURS	Jog 25 mins
FRI	Jog 15 mins, Run 10, Jog 45
SAT	REST
SUN	Jog 5 mins, Run 15, Walk 3, Run 5, Walk 3, Jog 60

	WEEK 11
MON	Jog 25 mins
TUES	Jog 60 mins
WED	Jog 20 mins, Run 20, Walk 3, Run 10, Walk 3, Jog 40
THURS	Jog 25 mins
FRI	Jog 10 mins, Run 10, Jog 20, Run 5, Jog 20
SAT	REST
SUN	Jog 25 mins, Run 10, Jog 25, Run 5, Jog 35, Run 10, Jog 30, Run 5, Walk 3 Jog 20

	WEEK 12
MON	Jog 15 mins, Walk 5, Jog 10
TUES	Jog 60 mins
WED	Jog 10 mins, Run 10, Jog 30
THURS	Jog 30 mins
FRI	Jog 15 mins
SAT	REST
SUN	RACE - Half Marathon.

	WEEK 13
MON	If raced - Rest If not - Jog 30 mins
TUES	Jog 30 mins
WED	Jog 45 mins
THURS	Jog 30 mins
FRI	Jog 60 mins
SAT	REST
SUN	Jog 90 mins

	WEEK 14
MON	Jog 30 mins, Walk 5, Run 10, Jog 10
TUES	Jog 45 mins
WED	Jog 10 mins, Run 15, Jog 20, Run 10, Jog 20
THURS	Jog 30 mins
FRI	Jog 10 mins, Run 10, Jog 30, Run 15, Jog 45
SAT	Walk 15 mins
SUN	Jog 90 mins

	WEEK 15
MON	Jog 15 mins
TUES	Jog 35 mins, Run 30, Jog 30, Walk 10
WED	Jog 15 mins
THURS	Jog 10 mins, Run 10, Jog 40, Walk 10, Jog 5 Run 5, Jog 10
FRI	Jog 20 mins
SAT	Jog 10 mins, Walk 10
SUN	Jog 10 mins, Run 10, Walk 3 Repeat x 5 - Total 115 mins

	WEEK 16
MON	Jog 20 mins
TUES	Jog 40 mins
WED	Jog 20 mins, Run 15, Walk 10, Run 20, Jog 15, Run 15, Walk 5, Jog 10
THURS	Jog 20 mins Walk 10
FRI	Jog 45 mins
SAT	REST
SUN	Jog 20 mins, Run 10, Walk 5 Repeat x 3

	WEEK 17
MON	Jog 20 mins, Walk 10
TUES	Jog 40 mins
WED	Jog 5 mins, Run 15, Jog 60
THURS	Jog 30 mins
FRI	Jog 60 mins
SAT	REST
SUN	Jog 15 mins, Run 10, Jog 100

	WEEK 18
MON	REST
TUES	Jog 15 mins
WED	Jog 45 mins
THURS	Jog 60 mins
FRI	Jog 30 mins
SAT	REST
SUN	Jog 90 mins

	WEEK 19
MON	Jog 30 mins
TUES	Jog 10 mins, Run 10, Jog 20, Run 10, Jog 60
WED	Jog 45 mins
THURS	Jog 20 mins, Run 5, Jog 35
FRI	Jog 60 mins
SAT	REST
SUN	Jog 150 mins

	WEEK 20
MON	REST
TUES	Jog 15 mins, Walk 10, Jog 10
WED	Jog 60 mins
THURS	Jog 10 mins, Run 10, Jog 10 Repeat x 3
FRI	Jog 30 mins, Walk 10
SAT	REST
SUN	Jog 60 mins

	WEEK 21
MON	Jog 45 mins
TUES	Jog 10 mins, Run 10, Jog 25
WED	Jog 10 mins, Run 10, Jog 60
THURS	Jog 5 mins, Run 5, Sprint 30 sec, Walk 3 mins, Repeat x 4
FRI	Jog 45 mins
SAT	REST
SUN	Jog 60 mins, Walk 15, Jog 60, Walk 15, Jog 30

	WEEK 22
MON	REST
TUES	Jog 30 mins
WED	Jog 30 mins
THURS	Jog 60 mins
FRI	Jog 30 mins
SAT	REST
SUN	Jog 10 mins, Run 10, Jog 15, Run 15, Walk 3 Repeat x 3

	WEEK 23
MON	Walk 15 mins
TUES	Jog 30 mins
WED	Jog 90 mins, Run 10
THURS	Jog 60 mins
FRI	Jog 30 mins
SAT	REST
SUN	Jog 120 mins

	WEEK 24
MON	Jog 15 mins, Walk 5, Jog 10
TUES	Jog 45 mins
WED	Jog 70 mins
THURS	Jog 15 mins, Walk 10
FRI	Walk 15 mins
SAT	REST
SUN	RACE

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