Concept2 Training Guide
Preset Programmes - 80,000m Marathon Programme Cycle 6
<< 80,000m Marathon Programme Cycle 580,000m Marathon Programme Taper >>Table 5.30
| 80,000m Marathon Training Plan | ||||
|---|---|---|---|---|
| Cycle 6 | ||||
| Week 21 | Distance | Type | Work | Damper |
| 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 | 8,000m | GE | 8,000m @ MP | SS |
| Day 4 | 16,000m | VO2 Max | 3 x Alternate (2,000m @ 5kP/3,000m @ MP) | SS |
| Day 5 | 25,000m | GE | 25,000m @ MP | SS |
| Totals | 75,000m | |||
| Targets | 75,000m | |||
| Week 22 | Distance | Type | Work | Damper |
| Day 1 | 11,000m | Power | 2 x (5x 90secs/3') @ 32spm | -2 |
| Day 2 | 15,000m | VO2 Max | 4 x Alternate (1,500m @ 5kP/2,000m @ MP) | SS |
| Day 3 | 9,000m | GE | 9,000m @ MP | SS |
| Day 4 | 15,000m | LT | 5,000m @ MP/5,000m @ 10kp/5,000m @ HMP | SS |
| Day 5 | 30,000m | GE | 30,000m @ MP | SS |
| Totals | 80,000m | |||
| Targets | 80,000m | |||
| Week 23 | Distance | Type | Work | Damper |
| Day 1 | 11,000m | Power | 2 x (5 x 90secs/3') @ 32spm | SS |
| Day 2 | 12,000m | VO2 Max | 3 x Alternate (1,500m @ 5kP/2,000m @ MP) | SS |
| Day 3 | 12,000m | LT | 4,000m @ MP/4,000m @ 10kp/4,000m @ HMP | SS |
| Day 4 | 10,000m | VO2 Max | 3 x Alternate (1,000m @ 5kP/2,000m @ MP) | SS |
| Day 5 | 25,000m | GE | 25,000m @ MP | SS |
| Totals | 70,000m | |||
| Targets | 70,000m | |||
| Week 24 | Distance | Type | Work | Damper |
| Day 1 | 12,000m | LT | 4,000m @ MP/4,000m @ 10kp/4,000m @ HMP | SS |
| Day 2 | 9,000m | Power | 2 x (6 x 1'/2') @ 30spm | SS |
| Day 3 | 7,000m | GE | 7,000m @ MP | SS |
| Day 4 | 12,000m | VO2 Max | 3 x Alternate (1,500m @ 5kP/2,000m @ MP) | SS |
| Day 5 | 20,000m | GE | 20,000m @ MP | SS |
| Totals | 60,000m | |||
| Targets | 60,000m | |||
Please refer to Marathon Programme Notes for full notes on this table.
