Singapore Marathon (21km) Training Plan

Here's my training plan for Singapore Marathon. I'm using the plan that appears in Runners' World Magazine. From last week, I'll have exactly 7 weeks to train for it, so this plan starts from last week.

Week 7 (11 - 17 Oct):
14/10 training run - 5 - 6k + 4GP
16/10 6 - 7k
17/10 long run - 10k

Week 6 (18 - 24 Oct):
19/10 3km, 2x(1:00, 1:30, 2:00)AI, 3km
21/10 7km incl 4x1:00 AI + 5 - 6GP
23/10 5km
24/10 long run - 6 - 8k

Week 5:
26/10 5km, 3x(2:00, 2:30) AI, 3km
28/10 7 - 10km incl 4x1:30 AI + 6GP
30/10 5 - 7km
31/10 long run - 12 - 15k

Week 4:
Same as week 5
7/11 Long run - 12 -15k

Week 3:
9/11 5km, AI - 2x2:00, 2x2:30, 1x3:00 + 6GP, 3km
11/11 10k + 4GP
13/11 10k
14/11 Long Run - 21k

Week 2:
16/11 5km, 2x(2:00, 3:00, 4:00) AI, 3km
18/11 10k incl 4x2:00 AI + 6GP
20/11 10k
21/11 Long Run - 15 - 16k

Week 1:
Same as week 2
28/11 Long Run - 10k

Week 0:
30/11 3km, 4x1:00 AI
2/12 3km easy, 4GP
4/12 3km easy
5/12 Singapore Marathon Half!

Glossary:

Aerobic Intervals (AI) - short fairly fast paced running intervals during the run, tempo run speed (about 85%).

Gentle Pickups (GP) - 100 metre intervals, start by picking up the pace, gradually push it to 90% to full and hold it for 10 to 20 meters, then gradually slow down. Walk to full recovery before starting the next one.