2:09 EventsTM is an Official International Travel Partner of the ING New York City Marathon 
TRAINING PLAN - Targets 3hrs & 3.30hrs - JULY & AUGUST
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July 1 |
SUB 3HRS 30MINS
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SUB 3HRS
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SUNDAY |
2 hrs steady |
2 hrs steady |
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MONDAY |
Tempo – 45 mins @ marathon pace |
Am: 45 mins easy Pm: 1 hr steady |
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TUESDAY |
Am: 30 mins easy Pm: 20 x 300m/100m jog rec @ 10km pace |
Am: 45 mins easy Pm: 5 sets of 5 x 300m/100 jog – 5 mins between sets @ 5 km pace |
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WEDNESDAY |
1 hr 20 mins steady |
Am: 45 mins easy Pm: 1 hr 30 mins steady |
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THURSDAY |
Am: 30 mins easy Pm: 30 mins @ threshold pace + 8 x 400m/ 200 jog rec @ 10km pace |
Am: 40 mins easy Pm: 30 mins @ threshold pace + 10 x 400m/ 200 jog rec @ 10km pace |
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FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
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SATURDAY |
1 hr steady |
Am: 45 mins fartlek Pm: 1 hr steady |
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July 8 |
SUB 3HRS 30MINS
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SUB 3HRS
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|
SUNDAY |
2 hrs steady |
2hr steady |
|
MONDAY |
Tempo – 45 mins @ marathon pace |
Am: 45 mins Pm: Tempo - 1 hr @ marathon pace |
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TUESDAY |
Am: 30 mins easy Pm: 20 x 300m/100m jog rec @ 10km pace |
Am: 45 mins easy Pm: 5 sets of 5 x 300m/100 jog – 5 mins between sets @ 5 km pace |
|
WEDNESDAY |
1 hr 20 mins steady |
Am: 45 mins easy Pm: 1 hr 30 mins steady |
|
THURSDAY |
Am: 30 mins easy Pm: 30 mins @ threshold pace + 8 x 400m/ 200 jog rec @ 10km pace |
Am: 40 mins easy Pm: 30 mins @ threshold pace + 10 x 400m/ 200 jog rec @ 10km pace |
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FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
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SATURDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
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July 15 |
SUB 3HRS 30MINS
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SUB 3HRS
|
|
SUNDAY |
2 hrs steady |
2 hrs steady |
|
MONDAY |
Tempo – 45 mins @ marathon pace |
Am: 45 mins easy Pm: 1 hr steady |
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TUESDAY |
Am: 30 mins easy Pm: Pyramid session 200/200 jog – 400/200 jog – 600/200 jog – 800/200 jog – 600/200 jog – 400/200 jog – 200. pace from 1 mile to 5km |
Am: 30 mins easy Pm: Pyramid session 200/200 jog – 400/200 jog – 600/200 jog – 800/200 jog – 600/200 jog – 400/200 jog – 200. pace from 1 mile to 5km |
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WEDNESDAY |
1 hr 20 mins steady |
Am: 45 mins easy Pm: 1 hr 30 mins steady |
|
THURSDAY |
1 hr steady |
Am: 40 mins easy Pm: 1 hr steady |
|
FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
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SATURDAY |
Warm-up – 20 mins Kenyan hills – cool down |
Am: 45 mins easy Pm: warm-up – Kenyan hills – cool down |
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July 22 |
SUB 3HRS 30MINS
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SUB 3HRS
|
|
SUNDAY |
1 hr steady |
1 hr steady |
|
MONDAY |
45 mins easy |
Am: 30 mins easy Pm: 45 mins steady |
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TUESDAY |
45 mins steady |
Am: 30 mins easy Pm: 45 mins steady |
|
WEDNESDAY |
1 hr steady |
1 hr steady |
|
THURSDAY |
45 mins fartlek |
Am: 30 mins easy Pm: 45 mins fartlek |
|
FRIDAY |
45 mins easy |
45 mins easy |
|
SATURDAY |
1 hr steady |
1 hr steady |
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July 29 |
SUB 3HRS 30MINS
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SUB 3HRS
|
|
SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30 mins easy |
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MONDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
TUESDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
WEDNESDAY |
1 hr 30 mins easy |
Am: 45 mins easy Pm: 1 hr 30 mins easy |
|
THURSDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
|
SATURDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
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Aug 5 |
SUB 3HRS 30MINS
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SUB 3HRS
|
|
SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30 mins easy |
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MONDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 30 mins easy Pm: 1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
WEDNESDAY |
1 hr 30 mins steady |
Am: 45 mins easy Pm: 1 hr 30 mins steady |
|
THURSDAY |
Am: 30 mins easy Pm: 1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
|
SATURDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
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Aug 12 |
SUB 3HRS 30MINS
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SUB 3HRS
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SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30 mins easy |
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MONDAY |
1 hr on hilly course – maintain pace up and over the hills |
Am: 45 mins easy Pm:1 hr on hilly course – maintain pace up and over the hills |
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TUESDAY |
Am: 30 mins easy Pm: 45 mins fartlek |
Am: 45 mins easy Pm: 1 hr fartlek |
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WEDNESDAY |
1 hr 30 mins steady |
Am: 45 mins easy Pm: 1 hr 30 mins |
|
THURSDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
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SATURDAY |
1 hr steady |
Am: 1 hr steady Pm: 1 hr steady |
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Aug 19 |
SUB 3HRS 30MINS
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SUB 3HRS
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SUNDAY |
2 hrs 30 mins steady |
Am: 2 hrs 30 mins steady Pm: 30 mins easy |
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MONDAY |
Hilly 1 hr |
Am: 45 mins easy Pm: hilly 1 hr |
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TUESDAY |
Am: 30 mins easy Pm: 1 hr fartlek |
Am: 45 mins easy Pm: 1 hr fartlek |
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WEDNESDAY |
1 hr 30 mins steady |
Am: 45 mins Pm: 1 hr 30 mins steady |
|
THURSDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |
|
FRIDAY |
45 mins easy |
Am: 45 mins easy Pm: 45 mins easy |
|
SATURDAY |
1 hr steady |
Am: 45 mins easy Pm: 1 hr steady |