| Week -13 (08-29-11 to 09-04-11) |
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| Day | Distance | Time | Speed | Route | |||||
| Mon (Aug 29 11) | Rest | ||||||||
| Tue (Aug 30 11) |  | 14 km | 1:09:32 min | 4:58 min/k | |||||
| Tempo run, Notes: Lactate threshold 14km with 8km at 15K pace | |||||||||
| Wed (Aug 31 11) | | 23.8 km | 2:04:35 min | 5:14 min/k | |||||
| Easy, Notes: Medium-long run 23km | |||||||||
| Thu (Sep 01 11) | | 8 km | 49:43 min | 6:11 min/k | |||||
| Recovery | |||||||||
| Fri (Sep 02 11) | | 19.5 km | 1:42:38 min | 5:15 min/k | |||||
| Easy | |||||||||
| Sat (Sep 03 11) | | 9.4 km | 59:59 min | 6:23 min/k | |||||
| Recovery, Notes: Recovery run 8KM | |||||||||
| Sun (Sep 04 11) | | 30.5 km | 2:39:06 min | 5:13 min/k | |||||
| Long run, Notes: Marathon-pace run 29km with 16km at marathon pace. Ran reverse of the road in order to run on flat field on the last 16km. The first 12km were difficult, at 6:00 min/km pace. Speed start to develop at the second half of the run. | |||||||||
| Run Distance: | 105.22 km |
| Run Time: | 9:25:33 min | |
| Total Time: | 9:25:33 min
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