15 Week Marathon Training Program - Week 4

Marathon

Mon 15/9: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 16/9: 7 - 10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 17/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 18/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 19/9: Rest.

Sat 20/9: 22km Easy, East Coast Park, Meet outside MacDonalds, 0650hrs.
Route: MacDonalds -> NSRCC (8km) -> <4> -> MacDonalds.

Sun 21/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Week Total: 46 - 59km

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sat!


Half - Marathon

Mon 15/9: Rest

Tues 16/9: 7 - 10km tempo, River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 17/9: Cross.

Thurs 18/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 19/9: Rest.

Sat 20/9: 16km Easy, East Coast Park, Meet outside MacDonalds, 0650hrs.
Route: McDonalds -> NSRCC -> McDonalds

Sun 21/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Note: Please take note of the changes in Meeting Place, Timing, and route for the run on Sat!


Week total: 35 - 43km