Marathon Training

This is my marathon training plan for 2016 in preparation for my build up to the Yorkshire and Amsterdam marathons in October.

This calendar only shows my running activities, so if you are using this as some kind of guide, don’t forget to add in things outside of your running. Personally, I try and do a strength and core training session once per week, and also either a pilates or yoga class. Sometimes, I just do these at home if I cannot get to a class. It is important to do extra things as well as the running because your strength and flexibility are massive factors in how you perform when you run, so don’t skip out on everything else!

The plan below is based on a 3 hour 15 minute target from the Runnersworld training plans. I have altered it in places to fit my schedule or races and i have switched the odd day around to better suit my social life. Yes, despite this training programme, I still have a social life! haha.

Week One (34M)

Mon 4M (approx 35 mins) easy
Tue 4M (33 mins) slow with a few gentle strides
Wed 5M (40 mins) slow
Thu 4M (30 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 12M (100 mins) slow

Week Two (41M)

Mon 4M (35 mins) easy
Tue 9M of 1.5M jog and strides, then 3 x 2M (or 13 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed 6M (50 mins) slow
Thu 1M jog, then 2M (approx 14 mins) brisk, then 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 13M (108 mins) slow

Week Three (46M)

Mon 4M (35 mins) easy
Tue 9M of 1M jog, then 4 x 1M (or 6 mins) fast, with 400m (2-min) jog recoveries, then 1M jog
Wed 7M (56 mins) slow
Thu 6M (45 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 15M (2:05) slow

Week Four (37M)

Mon 4M (35 mins) easy
Tue 9M of 1M jog, then 7 x 800m (or 3 mins) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 8M (65 mins) slow
Thu 1M jog, then 4M (26 mins) brisk, then 1M jog
Fri Rest
Sat 5M (42 mins) easy
Sun 8M of 1M jog and strides, then race 10K or 5M, then 1M jog. Aim for a sub-40:00 10K or sub-32:00 5-miler

For The Month Ahead…

Your Goal Complete a run of around 2 hours 40 mins (Week 7). More…
Your Theme You add volume and speed. More…

Week Five (49M)

Mon 4M (35 mins) easy
Tue 7M of 1M jog, then 5M (or 40 mins) fartlek, then 1M jog
Wed 9M (75 mins) slow
Thu 8M of 1M jog, out and back run -3M steady in 23, then turn, 3M fast in 20, then 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 16M (2:15) slow

Week Six (50M)

Mon 4M (35 mins) easy
Tue 10M (80 mins) slow
Wed Black Knight Charge 6M race
Thu 1M jog, then 4M (29 mins) brisk, then 1M jog
Fri Rest
Sat18M (2hrs 30) slow – Completed in 2hr 45
Sun Should have been 5M (42 mins) easy or parkrun – 6 hours snowboarding lessons instead.

Week Seven (53M) – 1st August

Mon 4M (35 mins) easy
Tue 7M of 1M jog and strides, then 12 x 400, with 200m (1-min 30) jog recoveries, then 1M jog
Wed 11M (90 mins) slow
Thu 20M (2 hrs 45) slow before work
Fri Rest
Sat parkrun
Sun York 10k race day!

Week Eight (39M) – 8th August

Mon Rest
Tue 6M of 1M jog and strides, then 15 x 200, with 200m (1-min) jog recoveries, then 1M jog
Wed 9M (70 mins) slow
Thu 1M jog, then 3M (20 mins) brisk, then 1M jog
Fri Rest
Sat 4M (33 mins) easy
Sun Race (ideally half-marathon) or brisk run (15M inc warmup/ cool down)

For The Month Ahead…

Your Goal A sub-1:30 half-marathon (Week 10). More…
Your Theme You reach your highest mileage. More…
Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.

Week Nine (50M) – 15th August

Mon Rest
Tue 8M of 1M jog and strides, then 12 x 2mins up hill, jog back. Then 1M jog at end of session
Wed 8M (65 mins) slow
Thu 9M (66 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (2hrs 45) slow

Week Ten (45M) – 22nd August

Mon 4M (35 mins) easy
Tue 1M jog, then 3 x 2M (or 12 mins) fast, with 400m (or 2-min) jog recoveries, then 1M jog
Wed 9M (75 mins) slow
Thu 6M of 1M jog, then 4M (28 mins) brisk, then 1M jog
Fri Rest
Sat 3M (25 mins) easy
Sun Half-marathon Aim for sub-1:30 (15M inc warm up and cool down)

Week Eleven (55M) – 29th August

Mon Rest
Tue 8M of 1M jog, 6M (or 50 mins) fartlek, then 1M jog
Wed 7M (58 mins) slow
Thu 10M (approx 75 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (approx 2hrs 45) slow

Week Twelve (55M) – 5th Sept

Mon 4M (35 mins) easy
Tue 8M of 1M jog and strides, 5 x 1M (or 6 mins) fast with 200m (or 1-min) jog recoveries, then 1M jog
Wed 10M (80 mins) slow
Thu 1M jog, then 4M (28 mins) brisk, then 1M jog
Fri Rest
Sat 5M (42 mins) easy
Sun 22M (3 hrs) slow

For The Month Ahead…

Your Goal A serious taper and a rewarding marathon. More…
Week Thirteen (52M) – 12th Sept
Mon 4M (35 mins) easy
Tue 8M of 1M jog and strides, then 13 x 2 mins up hill, jog back. Then 1M jog at end of session
Wed 8M (65 mins) slow
Thu 1M jog, then 5M (35 mins) brisk, then 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (3hrs) slow

Week Fourteen (49M) – 19th Sept

Mon 4M (35 mins) easy
Tue 6M of 1M jog, then 7 x 800m (or 3 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog
Wed 7M (60 mins) slow
Thu 9M (70 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 18M (2hrs 30) slow

Week Fifteen (37M) – 26th Sept

Mon 4M (35 mins) easy
Tue 6M of 1M jog, then 10 x 400m (or 90 secs) fast, with 200m (or 2-min secs) jog recoveries, then 1M jog
Wed 6M (50 mins) slow
Thu 1M jog, then 3M (20 mins) brisk, then 1M jog
Fri Rest
Sat 4M (32 mins) easy
Sun 12M (90 mins) steady

Week Sixteen (43M inc race) – 3rd Oct

Mon 4M (35 mins) easy
Tue 4M of 1M jog, then 10 x 200m (or 45 secs) fast, with 100m (or 30 secs) jog recoveries, then 1M jog
Wed 4M (35 mins) easy
Thu 3M (22 mins) easy plus strides
Fri Rest
Sat 2M (15 mins) easy
Sun The race

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