15-Week Marathon Training Program - Week 3

Marathon

Mon 8/9: Rest / Cross (5 - 10km for those who choose to run), OTOT. Do this or Wednesday.

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

Wed 10/9: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.) Do this or Monday.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 22km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Fort Road -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.

Total: 46 - 63km


Half - Marathon

Mon 8/9: Rest

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

Wed 10/9: Cross.

Thurs 11/9: 7 - 10km, River Promenade, 1815 hrs.

Fri 12/9: Rest.

Sat 13/9: 16km Easy, East Coast Park Skating Rink, 0630hrs.
Route: Skating Rink -> NSRCC -> Skating Rink.

Sun 14/9: Recovery. 5 - 7km Easy, Own Time Own Target.