Weeks Phase Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week end 16 Preparation 30min core workout 30min easy walk/run Spin Class 30min easy walk/run 30min core workout 30min easy walk/run Rest Day 05-Jun 15 Preparation 30min core workout 30min easy walk/run Spin Class 30min easy walk/run 30min core workout Spin Class 45min easy walk/run 12-Jun 14 Recover Rest Day 30min easy walk/run 30min core workout 30min easy walk/run Rest Day 45min easy walk/run Rest Day 19-Jun 13 Build 45min core and light leg workout 45min easy walk/run Spin Class 45min easy walk/run 45min core and light leg workout Spin Class 60min easy walk/run 26-Jun 12 Build 45min core and light leg workout 45min easy walk/run Spin Class 45min easy walk/run 45min core and light leg workout Spin Class 75min easy walk/run 03-Jul 11 Buidl 45min core and light leg workout 45min easy walk/run Spin Class 45min easy walk/run 45min core and light leg workout Spin Class 90min easy walk/run 10-Jul 10 Recover Rest Day 45min easy walk/run 45min core and light leg workout 45min easy walk/run Rest Day 90min easy walk/run Rest Day 17-Jul 9 Strength 45min core and hard leg workout 60min easy run with 10 x 1min hard intervals Rest Day 60min easy run 5 x 2min hill repeats 45min core and hard leg workout Rest Day 90min easy run 24-Jul 8 Strength 45min core and hard leg workout 60min easy run with 10 x 1min hard intervals Rest Day 60min easy run 5 x 2min hill repeats 45min core and hard leg workout Rest Day 105min easy run 31-Jul 7 Strength 45min core and hard leg workout 60min easy run with 10 x 1min hard intervals Rest Day 60min easy run 5 x 2min hill repeats 45min core and hard leg workout Rest Day 120min easy run 07-Aug 6 Recover Rest Day 60min easy run 45min core and hard leg workout 60min easy run Rest Day 120min easy run Rest Day 14-Aug 5 Max 45min core and light leg workout 60min easy run with 6 x 4min tempo intervals 60min easy run 60min easy run with 6 x 1000m hard 45min core and light leg workout 60min easy run 150min easy run 21-Aug 4 Max 45min core and light leg workout 60min easy run with 6 x 4min tempo intervals 60min easy run 60min easy run with 6 x 1000m hard 45min core and light leg workout 60min easy run 180min easy run 28-Aug 3 Taper Rest Day 60min easy run with 10 x 1min tempo intervals 45min core and light leg workout 60min easy run 4 x 2min hill repeats Rest Day 120min easy run 60min easy run 04-Sep 2 Taper Rest Day 60min easy run with 10 x 1min tempo intervals 45min core and light leg workout 60min easy run 4 x 2min hill repeats Rest Day 90min easy run 60min easy run 11-Sep 1 Race Rest Day 60min easy run 45min easy run 30min easy run Rest Day 20min easy run RACE DAY 18-Sep Core/Leg workouts Use google. Use a phone app. Train your core and legs functionally to correct weaknesses and strengthe Rest Day Do nothing. Eat everything. Let your body absorb the work done. Spin Class Cross training to keep the body active without impact of running Easy Super easy. Low impact. Conversational. Smell the trees. Intervals Adding a bit fo spice to a run. Tempo means increasing speed and heart rate without hurting too much. Hard means hurting but good hurting. Hill repeats are up a steep hill and jog back down. Race Hello! Nice medal to hang up. CAPE TOWN MARATHON 2016- 16 WEEK TRAINING PROGRAM