marathon is on November 26th.
Distances are in KMs. Would appreciate feedbacks on my schedule and predictions on my final time considering I am able to finish every single session as of below.
October 23rd - 29th
Monday: rest
Tuesday: 12 easy
Wednesday: am: 10 easy pm: 10 easy
Thursday: 8 easy, pm: 20 km tempo, starting slow, increasing the pace every 5km, closing ~18:00 for last 5k segment
Friday: am: 10 easy
Saturday: 12 easy
Sunday: Long run ~ 32 km @ ~ 4:00 min/km
total ~ 115 km
October 31th - November 5th
Monday: Rest
Tuesday: 12 easy
Wednesday: am - 8 easy, pm: 4 x 3000 w/ 400m jog @ 10:15 each + warm up and cool down
Thursday: pm: 12 easy
Friday: am: 8 easy, pm: 90' Fartlek alternating paces
Saturday: 10 easy
Sunday: 36 km ~ 4:00 min/km
total: ~ 120
November 6th - November 12th
Monday: Rest
Tuesday: 12 easy
Wednesday: am - 8 easy, pm: 5 x 2000 w/ 400m jog @ 6:40-45 each + warm up and cool down
Thursday: pm: 12 easy
Friday: am: 8 easy, pm: fartlek
Saturday: 10 easy
Sunday: progressive long run, 30 km in total. First 16 km ~ 1h05, next 10 km ~ 37:30, last 4 km ~ 14:30
total: ~ 110
November 13th - November 19th
Monday: Rest
Tuesday: 12 easy
Wednesday: am - 8 easy, pm: 6 x 1600 w/ 400m jog @ 5:15-20 each + warm up and cool down
Thursday: pm: 12 easy
Friday: am: 8 easy, pm: 12 easy
Saturday: 2 x 10 km, first 10 km ~ 37:00, second 10 km ~ 36:00
Sunday: rest
total: ~ 90
November 20th - November 26th
Monday: am: 8k alternating pace, strides
Tuesday: pm: 3 x 2000 @ Marathon pace with 400m jog
Wednesday: rest
Thursday: pm: 8 easy
Friday: pm: 8 easy
Saturday: Rest
Sunday: RACE
total: ~ 35 + Race