COE LONDON MARATHON 2010 MAR-APR

WEEK	MON	TUES	WEDS	THURS	FRI	SAT	SUN
9 1^st Mar Easier week	5m easy or rest	6 x 1 mile 3 min rec	8-10m easy	6-7miles with 10 x 30 sec 1 min jog rec	Rest	5-7m easy Or 8 x 200m 200m jog rec	BIDEFORD HALF MARATHON Or DUCHY 20
10 8^th Mar	6m easy	2 x 1k 10 x 400m 2 x 1k 1 min rec	10m steady	Fartlek 7-8 m	Rest or 5m easy	8-10m steady Or 10 x 1000m 30 sec rec	20 miles as 5 miles easy 10 miles faster 5 miles easy
11 15^th Mar	6m easy	8 x 4 mins 2 min jog rec	10m steady	7 miles steady	Rest or 5m easy	8-10m steady Or 8 x 200m 200m jog rec	REDRUTH WESTWARD LEAGUE XC Or 20-22 miles
12 22^nd Mar Easier week	5m easy or rest	2 x (10 x 400m) 1 min rec 3 min sets	10m easy	8 miles Start slow Finish fast	Rest	5-7m easy	TEIGNBRIDGE 10 Or 16 miles as 10 miles steady 6 miles marathon pace
13 29^th Mar	6-7 m easy	3 x 2 miles 3 min rec	12m steady	7 miles Steady 8 x 30 sec	Rest or 5m easy	8-10m steady	20 miles as 6 miles easy 6 miles steady 6 miles faster 2 miles easy
14 5^th Apr Start taper	5m easy	8 x 1000m 2 min rec	8-10m steady	7-8 miles Marathon pace	Rest	6-8m easy + strides	12-13 miles steady
15 12^th Apr	4m easy	8 x 400m 90 sec rec	5 miles brisk	6 miles easy	Rest	5m easy	10m v easy (Tavistock Half Marathon)
16 19^th Apr	Rest	5 miles including 2 x 1 mile at marathon pace	4 miles Easy Or rest	4 miles Easy 4 x 30 sec strides	Rest	Rest	LONDON MARATHON

Steve Groombridge & Richard Drage. January 2010