Part 2 of the 12 Week Marathon Training Program of Leanne Pompeani

desproctor
Jul 15
3 min read

Leanne Pompeani's Road to Nagoya: 6 Weeks of Precision, Patience, and Performance

Leanne’s final six weeks of preparation for the Nagoya Women’s Marathon went about as smoothly as we could’ve hoped. Her training was consistent, purposeful, and balanced with just enough racing and rest to keep her sharp. We even managed to fit in a 5k race in Adelaide during Week 9 for a confidence-boosting hit-out.

Below is a breakdown of what those six weeks looked like — a glimpse into the daily grind that led to her superb 2:24:53 marathon and 8th place finish in a world-class field.

Week 7 – Strength Through Volume

This week had it all: high mileage, double sessions, long aerobic efforts, and some quality threshold work at Stromlo.

Mon: 13k AM / 8k PM
Tue: 4x1500m threshold + 4x1500m @ 10k pace (grass) AM / 8k PM
Wed: 22k AM / 8k PM
Thu: 8k AM / 4x3k threshold PM
Fri: 10k AM / 8k PM
Sat: 10x1k on a 4:30 cycle AM / 8k PM
Sun: 34k long run

Weekly volume: ~180km

Week 8 – Layering Intensity

We introduced more structured intervals and steady long runs. The Friday progression and Sunday’s marathon-specific long run were key highlights.

Mon: 13k AM / 8k PM
Tue: 6x1500m w/1min recovery AM / 2x8x400m (hot conditions) PM
Wed: 20k easy AM / 8k PM
Thu: 13k AM / 8k PM
Fri: 20k progression AM / 8k PM
Sat: 13k AM / 8k PM
Sun: 30k with middle 10k steady

Weekly volume: ~175km

Week 9 – Race Week: Adelaide 5K

Leanne ran a 5,000m track race in Adelaide, finishing in 15:31 despite windy conditions. We adjusted the week to suit the race and kept Sunday’s long run strong.

Mon: 12k AM / 8k PM
Tue: 8k AM / 1600m threshold + 1x1600m (400 on/200 float) + 3x1200m (200 on/200 float) + 1x1k solid in 2:51 PM
Wed: 16k AM / 8k PM
Thu: OFF AM / 3k threshold + strides PM
Fri: 8k easy AM
Sat: 5k race in Adelaide – 15:31
Sun: 35k long run

Weekly volume: ~160km

Week 10 – Marathon Specificity Peak

A massive week. The Tuesday double and Friday’s 2x10k session really tested her. Sunday’s 30k at pace closed out the final full training week before taper.

Mon: 13k AM / 8k PM
Tue: 6x1500m threshold AM / 1k threshold + 16x400m (30s rest) PM
Wed: 20k AM / 7k PM
Thu: 13k AM / 8k PM
Fri: 2x10k w/3min jog float AM
Sat: 13k AM / 6k PM
Sun: 30k @ 3:52/km

Weekly volume: ~185km

Week 11 – Controlled Taper Begins

Volume started coming down, but intensity was still present. Saturday’s session kept things sharp, and the body began absorbing the work.

Mon: 13k AM / 6k PM
Tue: OFF AM / 2x200 + 3x1600m (400 on/200 float) + 5x200m PM
Wed: 12k AM / 6k PM
Thu: OFF AM / 5x2k PM
Fri: 9k AM / 6k PM
Sat: 1500m threshold + 6x1k on 4:30 cycle AM
Sun: 16k easy

Weekly volume: ~130km

Week 12 – Taper & Travel

All the hard work was done. The focus was now on keeping the legs fresh, energy topped up, and nerves calm.

Mon: 10k easy
Tue: 4x1k + 4x100m
Wed: OFF (travel day)
Thu: 1 hour with 3k threshold
Fri: 45 minutes easy
Sat: 35 minutes easy
Sun: Nagoya Marathon – 2:24:53 (8th place)

Race Day Recap

The race played out well. Leanne’s first half was a touch quick, and with headwinds picking up later, it became a test of strength and composure. She handled it like a pro and was rewarded with a big PB and top-10 finish.

Coaching Reflections

Would I change anything? Maybe. But with Leanne, part of the coaching approach is understanding what she responds well to — and not straying too far from that. We made subtle tweaks but stuck to her strengths. For me, this build was another reminder that trust and consistency are everything.

What’s Next?

Leanne’s journey isn’t stopping here. She’s now in preparation for the Sydney Marathon on August 31st — a race gaining international prestige and likely to be one of the fastest fields Australia’s ever seen.

You can follow her progress on the Inside Running Podcast in the “Road to Sydney” segment. Let’s see what she does next — this ride is far from over.