Joburg North City Marathon 2022 Training Program W3

JOBURG NORTH CITY MARATHON 2022
TRAINING PROGRAM W3

Please remember These programs are guidelines to provide some form of structure. You need work at your own pace to reach your goal.

😳🤓Please Read Carefully 🧐🙂 “Slight Changes”

Monday. All Rest
Tuesday.
- Beginners: 5km Steady Fast Pace.
- Advance: 8km Steady Fast Pace. At 5.50min/km =46.40min Overall Time
Wednesday
- Beginners: 5km Easy. At your Own Pace.
- Advance: 8km Easy Pace. At 6.10min/km=49.30min Overall Time.
Thursday:
- Beginners: 5km Tempo Run. Set: 1km Warm-up. 2km Steady Fast Pace that you are able to manage. 3min Easy Pace. 1km Steady Fast Pace that you are able to manage. 1km Easy Cool-Down
- Advance: 6km Tempo run. #SET: 1km Warm-up. At 6.30min/km. 3km Steady Fast Pace. At 6.00min/km. =18min. 3min Easy Pace. 2km Steady Fast Pace. At 5.50min/km.=11.40min 1km Cool-Down. At 6.30min =42.40min Overall Work Out.
Friday: Everyone. Rest.
Saturday.
- Beginners: 10km Steady Fast Solid Workout
- Advance: 10km Tempo Run. #SET: 2km Easy Pace. At 6.30min/km. 5km Super Fast Steady Pace. At 5.30min/km =27.30min. 3km Easy Pace Cool down. At 6.30min/km. 59.30.min Overall Workout Time.
Sunday:
- Beginners: 10km Easy. At your Own Pace.
- Advance: 15km Easy LSD. 6.30min/km = 1.hr.38min on your Legs.

Take Note The weekend runs can be Swooped around if needed