| Week -9 (09-26-11 to 10-02-11) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Sep 26 11) | |||||||||
| Tue (Sep 27 11) |  | 10.1 km | 1:10:51 min | 7:02 min/k | |||||
| Recovery | |||||||||
| 6 km | ||||||||
| Recovery, Notes: Recovery run at track | |||||||||
| Wed (Sep 28 11) | | 23.4 km | 2:06:24 min | 5:24 min/k | |||||
| Easy | |||||||||
| Thu (Sep 29 11) | | 10 km | 1:05:19 min | 6:31 min/k | |||||
| Recovery | |||||||||
| Fri (Sep 30 11) | | 10.5 km | 54:46 min | 5:13 min/k | |||||
| Easy, Notes: Schdule: Medium-long run 21km. However cut the run to half due to generally tiredness. | |||||||||
| Sat (Oct 01 11) | | 15.5 km | 1:22:59 min | 5:22 min/k | |||||
| Easy, Notes: Schedule: Recovery Run 11km with 6x100m stride. However, run about 15 km to cover back milage that loss yesterda. Intergrated speed run in between. | |||||||||
| Sun (Oct 02 11) | | 25.5 km | 2:06:13 min | 4:57 min/k | |||||
| Long run, Notes: 25 km with 19 km at marathon goal-pace. Aim for 5:00km/min. Able to hit 4:45km/min pace. | |||||||||
| 2.3 km | ||||||||
| Warmup / Cooldown, Notes: Walk. Cooldown. | |||||||||
| Run Distance: | 103.26 km |
| Run Time: | 8:46:32 min | |
| Total Time: | 8:46:32 min |
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