{"id":10030,"date":"2025-07-14T15:48:53","date_gmt":"2025-07-14T15:48:53","guid":{"rendered":"https:\/\/tableberg.com\/?post_type=table_pattern&p=10030"},"modified":"2025-07-14T16:04:10","modified_gmt":"2025-07-14T16:04:10","slug":"%e3%83%9e%e3%83%a9%e3%82%bd%e3%83%b3%e3%83%bb%e3%83%88%e3%83%ac%e3%83%bc%e3%83%8b%e3%83%b3%e3%82%b0%e3%83%bb%e3%83%97%e3%83%a9%e3%83%b3","status":"publish","type":"table_pattern","link":"https:\/\/tableberg.com\/ja\/table-patterns\/marathon-training-plan\/","title":{"rendered":"\u30de\u30e9\u30bd\u30f3\u30fb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30fb\u30d7\u30e9\u30f3"},"content":{"rendered":"
\n\t\t\t
\n\t\t\t\t<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

\u9031\u9593<\/strong><\/p>\n<\/div><\/th>\n\n

\n

\u706b\u66dc\u65e5<\/strong><\/p>\n\n\n\n

\u30b9\u30d4\u30fc\u30c9\/\u30a4\u30f3\u30bf\u30fc\u30d0\u30eb<\/strong><\/p>\n<\/div><\/th>\n\n

\n

\u6728\u66dc\u65e5<\/strong><\/p>\n\n\n\n

\u30c6\u30f3\u30dd\uff0f\u30d2\u30eb\u30ba<\/strong><\/p>\n<\/div><\/th>\n\n

\n

\u571f\u66dc\u65e5<\/strong><\/p>\n\n\n\n

\u7c21\u5358<\/strong><\/p>\n<\/div><\/th>\n\n

\n

\u65e5\u66dc\u65e5<\/strong><\/p>\n\n\n\n

\u30ed\u30f3\u30b0\u30e9\u30f3\uff0f\u30d9\u30f3\u30c1\u30de\u30fc\u30af<\/strong><\/p>\n<\/div><\/th>\n\n

\n

\u30d5\u30a9\u30fc\u30ab\u30b9<\/strong><\/p>\n<\/div><\/th>\n\n

\n

\u5f15\u7528<\/strong><\/p>\n<\/div><\/th>\n<\/tr>

\n

1<\/p>\n<\/div><\/td>\n\n

\n

6x400m@5K\u30da\u30fc\u30b9(90s\u30b8\u30e7\u30b0)<\/p>\n<\/div><\/td>\n\n

\n

3\u30ad\u30ed\u30fb\u30c6\u30f3\u30dd\uff0b2\u30ad\u30ed\u30fb\u30a4\u30fc\u30b8\u30fc<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc6K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 10K<\/p>\n<\/div><\/td>\n\n

\n

\u30ea\u30ba\u30e0\uff0b\u30ea\u30ab\u30d0\u30ea\u30fc<\/em><\/p>\n<\/div><\/td>\n\n

\n

\u300c\u3059\u3079\u3066\u306e\u30de\u30e9\u30bd\u30f3\u306f\u3001\u81ea\u4fe1\u306b\u6e80\u3061\u305f\u4e00\u6b69\u304b\u3089\u59cb\u307e\u308b\u3002<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

2<\/p>\n<\/div><\/td>\n\n

\n

5x600m@10K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

4K\u30c6\u30f3\u30dd\uff0b\u30d2\u30eb\u30b9\u30c8\u30e9\u30a4\u30c9<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc6K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 12K<\/p>\n<\/div><\/td>\n\n

\n

\u5f37\u3055\uff0b\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"\u4e00\u8cab\u6027\u306f\u6fc0\u3057\u3055\u306b\u52dd\u308b\"<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

3<\/p>\n<\/div><\/td>\n\n

\n

4x800m @ 5K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

5\u30ad\u30ed\u30fb\u30c6\u30f3\u30dd<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc6K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 14K<\/p>\n<\/div><\/td>\n\n

\n

\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3055\u308c\u305f\u4e0d\u5feb\u611f<\/em><\/p>\n<\/div><\/td>\n\n

\n

\u300c\u811a\u3060\u3051\u3067\u306a\u304f\u3001\u8133\u3092\u935b\u3048\u308b\u3002<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

4<\/p>\n<\/div><\/td>\n\n

\n

3x1K@10K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

3\u30ad\u30ed\u30fb\u30c6\u30f3\u30dd\uff0b\u30d2\u30eb\u30fb\u30b9\u30d7\u30ea\u30f3\u30c83\u56de<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc5\u30ad\u30ed<\/p>\n<\/div><\/td>\n\n

\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    \u30d9\u30f3\u30c1\u30de\u30fc\u30af<\/strong>:10km\u30bf\u30a4\u30e0\u30c8\u30e9\u30a4\u30a2\u30eb <\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li>\n\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    \u30de\u30a4\u30eb\u30b9\u30c8\u30fc\u30f3<\/strong>:\u30da\u30fc\u30b9\u30d5\u30a1\u30a4\u30f3\u30c0\u30fc\u89e3\u9664<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li><\/ul>\n<\/div><\/td>\n\n
\n

<\/p>\n<\/div><\/td>\n\n

\n

<\/p>\n<\/div><\/td>\n<\/tr>

\n

5<\/p>\n<\/div><\/td>\n\n

\n

6x500m@5K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

6\u30ad\u30ed\u30fb\u30c6\u30f3\u30dd<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc6K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 16K<\/p>\n<\/div><\/td>\n\n

\n

\u71c3\u6599\u88dc\u7d66\uff0b\u30da\u30fc\u30b9\u914d\u5206<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"\u30ed\u30f3\u30b0\u30e9\u30f3\u306f\u9577\u671f\u7684\u306a\u5f37\u3055\u3092\u7bc9\u304f\"<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

6<\/p>\n<\/div><\/td>\n\n

\n

4x1K@10K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

5K\u30c6\u30f3\u30dd\uff0b\u30d2\u30eb\u30b9\u30c8\u30e9\u30a4\u30c9<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc6K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 18K<\/p>\n<\/div><\/td>\n\n

\n

\u30df\u30c3\u30c9\u30e9\u30f3\u306e\u5f37\u3055<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"\u5b89\u5b9a\u3092\u4fdd\u3061\u3001\u529b\u5f37\u304f\u7d42\u3048\u308b\"<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

7<\/p>\n<\/div><\/td>\n\n

\n

3\u00d71.2K @ 10K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

6\u30ad\u30ed\u30fb\u30c6\u30f3\u30dd<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc6K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 20K<\/p>\n<\/div><\/td>\n\n

\n

\u30b9\u30c8\u30e9\u30a4\u30c9\u52b9\u7387<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"\u5f62\u304c\u8ddd\u96e2\u3092\u751f\u3080\"<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

8<\/p>\n<\/div><\/td>\n\n

\n

5\u00d7600m@5K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

4K\u30c6\u30f3\u30dd<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc5\u30ad\u30ed<\/p>\n<\/div><\/td>\n\n

\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    \u30d9\u30f3\u30c1\u30de\u30fc\u30af<\/strong>:\u30cf\u30fc\u30d5\u30de\u30e9\u30bd\u30f3 (21.1K)<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li>\n\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    \u30de\u30a4\u30eb\u30b9\u30c8\u30fc\u30f3<\/strong>:\u4e2d\u9014\u534a\u7aef\u306a\u30d2\u30fc\u30ed\u30fc \u30a2\u30f3\u30ed\u30c3\u30af<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li><\/ul>\n<\/div><\/td>\n\n
\n

<\/p>\n<\/div><\/td>\n\n

\n

<\/p>\n<\/div><\/td>\n<\/tr>

\n

9<\/p>\n<\/div><\/td>\n\n

\n

4x400m \u30b9\u30c8\u30e9\u30a4\u30c9<\/p>\n<\/div><\/td>\n\n

\n

3\u30ad\u30ed\u30fb\u30c6\u30f3\u30dd<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc6K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 16K<\/p>\n<\/div><\/td>\n\n

\n

\u7a4d\u6975\u7684\u306a\u56de\u5fa9<\/em><\/p>\n<\/div><\/td>\n\n

\n

\u300c\u4f11\u606f\u3082\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3060<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

10<\/p>\n<\/div><\/td>\n\n

\n

6x800m@10K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

6\u30ad\u30ed\u30fb\u30c6\u30f3\u30dd<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc6K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 24K<\/p>\n<\/div><\/td>\n\n

\n

\u6301\u4e45\u529b\uff0b\u71c3\u6599\u88dc\u7d66<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"\u706b\u3092\u71c3\u3084\u305b\u3001\u71c3\u3048\u5c3d\u304d\u308b\u306a\"<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

11<\/p>\n<\/div><\/td>\n\n

\n

4x1K@10K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

5km\u30c6\u30f3\u30dd\uff0b\u30d2\u30eb\u30b9\u30d7\u30ea\u30f3\u30c8<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc6K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 28K<\/p>\n<\/div><\/td>\n\n

\n

\u7cbe\u795e\u7684\u56de\u5fa9\u529b<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"\u3082\u3046\u3084\u3081\u308b\u306b\u306f\u9060\u304f\u307e\u3067\u6765\u3066\u3057\u307e\u3063\u305f\"<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

12<\/p>\n<\/div><\/td>\n\n

\n

3\u00d71.2K @ 10K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

6\u30ad\u30ed\u30fb\u30c6\u30f3\u30dd<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc5\u30ad\u30ed<\/p>\n<\/div><\/td>\n\n

\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    \u30d9\u30f3\u30c1\u30de\u30fc\u30af<\/strong>:30K\u30bf\u30a4\u30e0\u30c8\u30e9\u30a4\u30a2\u30eb<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li>\n\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    \u30de\u30a4\u30eb\u30b9\u30c8\u30fc\u30f3<\/strong>:\u8010\u4e45\u30a8\u30f3\u30b8\u30f3\u3092\u30a2\u30f3\u30ed\u30c3\u30af<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li><\/ul>\n<\/div><\/td>\n\n
\n

<\/p>\n<\/div><\/td>\n\n

\n

<\/p>\n<\/div><\/td>\n<\/tr>

\n

13<\/p>\n<\/div><\/td>\n\n

\n

5\u00d7600m@5K\u30da\u30fc\u30b9<\/p>\n<\/div><\/td>\n\n

\n

4K\u30c6\u30f3\u30dd<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc6K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 32K<\/p>\n<\/div><\/td>\n\n

\n

\u30de\u30e9\u30bd\u30f3\u30b7\u30df\u30e5\u30ec\u30fc\u30b7\u30e7\u30f3<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"\u3053\u308c\u306f\u541b\u306e\u30c9\u30ec\u30b9\u30ea\u30cf\u30fc\u30b5\u30eb\u3060\"<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

14<\/p>\n<\/div><\/td>\n\n

\n

4x400m \u30b9\u30c8\u30e9\u30a4\u30c9<\/p>\n<\/div><\/td>\n\n

\n

3\u30ad\u30ed\u30fb\u30c6\u30f3\u30dd<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc5\u30ad\u30ed<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 24K<\/p>\n<\/div><\/td>\n\n

\n

\u30ea\u30ab\u30d0\u30ea\u30fc\uff0b\u30b7\u30e3\u30fc\u30d7\u30cd\u30b9<\/em><\/p>\n<\/div><\/td>\n\n

\n

\u300c\u91cf\u3092\u6e1b\u3089\u3057\u3001\u4fa1\u5024\u3092\u9ad8\u3081\u308b<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

15<\/p>\n<\/div><\/td>\n\n

\n

3x400m \u30b9\u30c8\u30e9\u30a4\u30c9<\/p>\n<\/div><\/td>\n\n

\n

2K\u30c6\u30f3\u30dd<\/p>\n<\/div><\/td>\n\n

\n

\u30a4\u30fc\u30b8\u30fc4K<\/p>\n<\/div><\/td>\n\n

\n

\u30ed\u30f3\u30b0\u30e9\u30f3 - 16K<\/p>\n<\/div><\/td>\n\n

\n

\u8efd\u304f\u3066\u901f\u3044<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"\u4ed5\u4e8b\u3092\u4fe1\u3058\u308b\"<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

16<\/p>\n<\/div><\/td>\n\n

\n

3x200m\u30b9\u30c8\u30e9\u30a4\u30c9<\/p>\n<\/div><\/td>\n\n

\n

\u4f11\u61a9<\/p>\n<\/div><\/td>\n\n

\n

\u30b7\u30a7\u30a4\u30af\u30a2\u30a6\u30c8 3K<\/p>\n<\/div><\/td>\n\n

\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    \u30d9\u30f3\u30c1\u30de\u30fc\u30af<\/strong>:\u30de\u30e9\u30bd\u30f3 (42.2K)<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li>\n\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    \u30de\u30a4\u30eb\u30b9\u30c8\u30fc\u30f3<\/strong>:\u30b4\u30fc\u30eb\u30b2\u30c3\u30bf\u30fc\u89e3\u9664<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li><\/ul>\n<\/div><\/td>\n\n
\n

<\/p>\n<\/div><\/td>\n\n

\n

<\/p>\n<\/div><\/td>\n<\/tr><\/tbody><\/table>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\n

<\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":10032,"template":"","meta":{"_eb_attr":"","footnotes":""},"pattern-categories":[137],"pattern-tags":[],"class_list":["post-10030","table_pattern","type-table_pattern","status-publish","has-post-thumbnail","hentry","pattern_category-schedule"],"tbpl_pattern_meta":{"description":"\u30e9\u30f3\u30ca\u30fc\u304c\u30d5\u30eb\u30de\u30e9\u30bd\u30f3\u306b\u5099\u3048\u308b\u305f\u3081\u306e\u3001\u660e\u78ba\u3067\u4f53\u7cfb\u5316\u3055\u308c\u305f16\u9031\u9593\u306e\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb\u3002","usage":"Simply copy this pattern and paste it to your WordPress editor.","preview_image":"https:\/\/tableberg.com\/wp-content\/uploads\/2025\/07\/Marathon-Training-Plan--300x121.png","block_content":"\n\n
\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

1<\/p>\n<\/td>\n\n\n\n

\n

6x400m @ 5K pace(90s jog)<\/p>\n<\/td>\n\n\n\n

\n

3K tempo + 2K easy<\/p>\n<\/td>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Long Run \u2013 10K<\/p>\n<\/td>\n\n\n\n

\n

Rhythm + recovery<\/em><\/p>\n<\/td>\n\n\n\n

\n

\u201cEvery marathon begins with a single confident step.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

2<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5x600m @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4K tempo + hill strides<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 12K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Strength + control<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cConsistency beats intensity.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4x800m @ 5K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 14K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Controlled discomfort<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cTrain the brain, not just the legs.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3x1K @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3K tempo + 3x hill sprints<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 5K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n
    \n
    <\/div>\n\n\n\n
    <\/div>\n<\/ul>\n<\/td>\n\n\n\n
\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6x500m @ 5K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 16K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Fueling + pacing<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cLong runs build long-term strength.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4x1K @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5K tempo + hill strides<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 18K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Mid-run strength<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cHold steady, finish strong.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

7<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3x1.2K @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 20K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Stride efficiency<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cForm fuels distance.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

8<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5x600m @ 5K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 5K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n
    \n
    <\/div>\n\n\n\n
    <\/div>\n<\/ul>\n<\/td>\n\n\n\n
\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

9<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4x400m strides<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 16K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Active recovery<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cRest is training too.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

10<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6x800m @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 24K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Endurance + fueling<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cFuel the fire, don\u2019t burn out.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

11<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4x1K @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5K tempo + hill sprints<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 28K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Mental resilience<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cYou\u2019ve come too far to stop now.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

12<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3x1.2K @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 5K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n
    \n
    <\/div>\n\n\n\n
    <\/div>\n<\/ul>\n<\/td>\n\n\n\n
\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

13<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5x600m @ 5K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 32K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Marathon simulation<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cThis is your dress rehearsal.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

14<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4x400m strides<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 5K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 24K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Recovery + sharpness<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cLess volume, more value.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

15<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3x400m strides<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

2K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 4K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 16K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Light + fast<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cTrust the work.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

16<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3x200m strides<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Rest<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Shakeout 3K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n
    \n
    <\/div>\n\n\n\n
    <\/div>\n<\/ul>\n<\/td>\n\n\n\n
\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n<\/table>\n\n\n\n

<\/p>\n"},"tbpl_categories":[{"id":137,"name":"\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb","slug":"schedule","color":"#2184f9"}],"tbpl_tags":[],"_links":{"self":[{"href":"https:\/\/tableberg.com\/ja\/wp-json\/wp\/v2\/table-patterns\/10030","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tableberg.com\/ja\/wp-json\/wp\/v2\/table-patterns"}],"about":[{"href":"https:\/\/tableberg.com\/ja\/wp-json\/wp\/v2\/types\/table_pattern"}],"author":[{"embeddable":true,"href":"https:\/\/tableberg.com\/ja\/wp-json\/wp\/v2\/users\/1"}],"version-history":[{"count":2,"href":"https:\/\/tableberg.com\/ja\/wp-json\/wp\/v2\/table-patterns\/10030\/revisions"}],"predecessor-version":[{"id":10033,"href":"https:\/\/tableberg.com\/ja\/wp-json\/wp\/v2\/table-patterns\/10030\/revisions\/10033"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tableberg.com\/ja\/wp-json\/wp\/v2\/media\/10032"}],"wp:attachment":[{"href":"https:\/\/tableberg.com\/ja\/wp-json\/wp\/v2\/media?parent=10030"}],"wp:term":[{"taxonomy":"pattern_category","embeddable":true,"href":"https:\/\/tableberg.com\/ja\/wp-json\/wp\/v2\/pattern-categories?post=10030"},{"taxonomy":"pattern_tag","embeddable":true,"href":"https:\/\/tableberg.com\/ja\/wp-json\/wp\/v2\/pattern-tags?post=10030"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}