I'm hoping to get a new personal record in Berlin! I want to run the marathon in 4 hours and 15 minutes or less.
As I'm constantly training I decided to start the 'serious' training program with 12 weeks to go. I have decided to continue with the hill training even though Berlin is flat. Hill training seems to build up my stamina which, of course, is good to have when running a marathon.
As I already know that I can 'go the distance' my hard training will be the interval training and fast short runs to work on my speed.
This is my 12 week training program starting on Sunday 1st July :-
Week 1
Day 1: hill training
Day 2: 5k run
Day 3: interval training
Day 4: 21k run
Week 2
Day 1: hill training
Day 2: 8k run
Day 3: interval training
Day 4: 16k run
Week 3
Day 1: hill training
Day 2: 6k run
Day 3: interval training
Day 4: 16k run
Week 4
Day 1: hill training
Day 2: 7k run
Day 3: interval training
Day 4: 11k run
Week 5
Day 1: hill training
Day 2: 8k run
Day 3: interval training
Day 4: 16k run
Week 6
Day 1: hill training
Day 2: 5k run
Day 3: interval training
Day 4: 21k run
Week 7
Day 1: hill training
Day 2: 10k run
Day 3: interval training
Day 4: 28k run
Week 8
Day 1: hill training
Day 2: 13k run
Day 3: interval training
Day 4: 21k run
Week 9
Day 1: hill training
Day 2: 13k run
Day 3: interval training
Day 4: 28k run
Week 10
Day 1: hill training
Day 2: 5k run
Day 3: interval training
Day 4: 15k run
Week 11
Day 1: 8k run
Day 2: 8k run
Day 3: 10k run
Day 4: 5k run
Week 12
Day 1: 5k run
Day 2: 6k run
Day 3: 6k Sightseeing Run
Day 4: MARATHON!
