Modified marathon training plan.

Week

Mon

Tue

Wed

Thur

Fri

Sat

Sun

1 XT 30 min Easy 5-6km Easy 3-5km Easy 5-6km Rest Easy 8-10km Easy 3-5km
2 XT 30 min Easy 5-8km Easy 3-5km Easy 5-8km Rest Easy 10-11km Easy 3-5km
3 XT 30 min Quality* 6-8km Easy 3-5km Tempo 6-8km Rest Easy 11-12km Easy 3-5km
4 XT 45 min Quality* 6-8km Easy 5-8km Tempo 6-8km Rest Easy13-15km Easy 5-8km
5 XT 45 min Quality* 8-10km Easy 5-8km Tempo 6-8km Rest Easy16-18km Easy 3-5km
6 XT 45 min Quality* 8-10km Easy 5-8km Tempo 8-10km Rest Easy18-20km Easy 3-4km
7 XT 60 min Quality* 10-11km Easy 5-8km Tempo 6-8km Rest Easy20-22km Easy 5-8km
8 XT 60 min Quality* 10-11km Easy 5-8km Tempo 10-11km Rest Easy20-22km Easy 5-8km
9 XT 60 min Quality* 10-11km Easy 5-8km Tempo 10-11km Rest Easy24-26km Easy 5-8km
10 XT 90 min Quality* 11-13km Easy 6-8km Tempo 11-13km Rest Easy27-29km Easy 3-5km
11 XT 90 min Quality* 10-11km Easy 6-8km Tempo 10-11km Rest Easy22-24km Easy 3-5km
12 XT 90 min Quality* 11-13km Easy 6-8km Tempo 11-13km Rest Easy32-32km Easy 5-8km
13 XT 90 min Quality* 11-13km Easy 5-8km Tempo 10-11km Rest Easy35-37km Easy3 5-km
14 XT 60 min Quality* 10-11km Easy 5-8km Tempo 8-10km Rest Easy22-24km Rest
15 XT 45 min Quality* 8-10km Easy 5-8km Tempo 6-8km Rest Easy16-18km Rest
16 XT 30 min Easy 6km Easy 5km Easy 3km Rest Rest Marathon

The only change is to the long run – the longest has been changed to 35-37 meters.  I feel that I can already do the 8-10, and am capable of not killing myself though to around 18kms.

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