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Training Program
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Marathon
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100-Days to a Marathon
Day 085 - Another Rest Day
Rest day
Day 086 - Time-Trial or 5k race
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 40-minute race-pace (RP) run at level 3-4 intensity (75-90% MHR). Cool down with a 15-minute EN run at level 2 intensity.
Day 087 - Recovery Run
80-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 088 - Rest Day
Rest day
Day 089 - Last ST session
30-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes.
Day 090 - Track Intervals
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 50-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 15-minute EN run at level 2 intensity.
Day 091 - Check Your Progress
80-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
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