Training Schedule

The athlete aims to compete in the London marathon in April with a peak for the half marathon in November. The athletes is a novice and therefore requires 2 to 3 sessions a week (Baechle & Earle, 2000). The athlete will work at an intensity of 67% of RM on all core, assistance, pre-habilitation, core stability and flexibility exercises (Baechle & Earle, 2000). The athlete will train the upper and lower body alternately during sessions, on a Monday, Wednesday and Friday to allow for sufficient recovery (Bompa & Carrera, 2005) and adaptations to occur. Flexibility exercises will be carried out daily.

Table for Schedule

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Morning	Upper and lower body Workout	REST	Upper and lower body Workout	REST	Upper and lower body Workout	REST	REST
Afternoon
Evening	Running Flexibility	Running Flexibility	Running Flexibility	Flexibility	Running Flexibility	Running Flexibility	Flexibility