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Concept2 Training Guide

Preset Programmes - 110,000m Marathon Programme Cycle 6

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Table 5.23

110,000m Marathon Training Plan
Cycle 6
Week 21 DistanceTypeWorkDamper
Day 1 12,000m LT 4,000m @ MP/4,000m@ 10kP/4,000m @ HMP SS
Day 2 14,000m Power 3 x (6 x 1'/2') @ 30spm -2
Day 3 19,000m GE 19,000m @ MP SS
Day 4 21,000m VO2 Max 4 x Alternate (2,000m @ 5kP/3,000m @ MP) SS
Day 5 9,000m LT 3,000m @ MP/3,000m@ 10kP/3,000m @ HMP SS
Day 6 30,000m GE 30,000m @ MP SS
Totals 105,000m    
Targets 105,000m    
 
Week 22 DistanceTypeWorkDamper
Day 1 11,000m Power 2 x (5 x 90sexs/3') @ 32spm -2
Day 2 15,000m VO2 Max 4 x Alternate (1,500m @ 5kP/2,000m @ MP) SS
Day 3 20,000m GE 20,000m @ MP SS
Day 4 14,000m Power 3 x (6 x 1'/2') @ 32spm -2
Day 5 15,000m LT 5,000m @ MP/5,000m@ 10kP/5,000m @ HMP SS
Day 6 35,000m GE 35,000m @ MP SS
Totals 110,000m    
Targets 110,000m    
 
Week 23 DistanceTypeWorkDamper
Day 1 14,000m Power 3 x (6 x 1'/2') @ 34spm -2
Day 2 15,000m VO2 Max 4 x Alternate (1,500m @ 5 kP/2,000m @ MP) SS
Day 3 10,000m GE 10,000m @ MP SS
Day 4 15,000m LT 5,000m @ MP/5,000m @ 10kp/5,000m @ HMP SS
Day 5 11,000m LT 3 x Alternate (1,250m @ 5 kP/2,000m @ MP) SS
Day 6 30,000m GE 30,000m @ MP SS
Totals 95,000m    
Targets 95,000m    
 
Week 24 DistanceTypeWorkDamper
Day 1 11,000m VO2 Max 2 x Alternate (2,000m @ 5kP/3,000m @ MP) SS
Day 2 15,000m GE 15,000m @ MP SS
Day 3 8,000m Power 1 x (4 x 3'/5') @ 32spm -2
Day 4 6,000m GE 6,000m @ MP SS
Day 5 15,000m VO2 Max 5,000m @ MP/5,000m @ 10kp/5,000m @ HMP SS
Day 6 25,000m GE 25,000m @ MP SS
Totals 80,000m    
Targets 80,000m    

Please refer to Marathon Programme Notes for full notes on this table.