1. Weekly Training Overview
Long Run: Builds endurance for the race.
Tempo Run: Improves sustained speed and aerobic capacity.
Speed Work (Intervals): Develops speed and efficiency.
Easy Run: Enhances recovery and promotes blood flow.
Rest/Recovery Days: Prevents injury and allows the body to rebuild.
Cross-Training (Optional): Strengthens muscles with low-impact activities (e.g., cycling, swimming).
2. Key Workout Types
a. Long Runs (Endurance Building):
• Start with 8-10 km and increase by 1-2 km weekly.
• Max out at 18-20 km two weeks before the race.
• Keep the pace slow (30-60 seconds slower than race pace).
b. Tempo Runs (Race Pace Training):
• Run at a comfortably hard pace you can sustain for 20-40 minutes.
• Example: Warm up for 1-2 km, run 3-5 km at tempo pace, then cool down for 1-2 km.
c. Speed Work (Intervals/Fartlek):
• Incorporate intervals (e.g., 400m repeats, hill sprints) to improve speed.
• Example: 5 x 800m at 10K pace with 400m jogging in between.
d. Easy Runs (Active Recovery):
• Keep your pace conversational and comfortable.
• Focus on maintaining consistent weekly mileage without overexertion.
3. weekly Breakdown
4. Cross Training
Cross-training reduces the risk of overuse injuries while improving overall fitness:
Swimming: Strengthens muscles and improves cardiovascular endurance.
Cycling: Builds leg strength without the impact of running.
Strength Training: Incorporate 1-2 sessions per week focusing on core and lower-body strength (e.g., squats, lunges, planks).
4. Long Run Progression (12 Weeks)
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