Marathon Training Program
Philosophy: You must allow adequate recovery time after harder days – note also that there are recovery weeks where the km are reduced to allow recovery from the week before. If you do become injured or circumstances cause you to loose some training time don't panic! From experience; some of the best Marathons are run when the training hasn't gone perfectly.And if injury does stop you - there is always another marathon.
Don't forget why you run. ENJOY YOUR RUNNING !!!!!
EASY (E) – these should be fun and something to look forward to. Do not race them or time them – you should be able to converse throughout your easy runs – there is merit in using a heart rate monitor to ensure you do not go too fast on these easy runs.
FARTLECK (FAR) – about 8km to 10Km with a 2 km warm up and 2 km cool down, with the intermediate 4km to 6km to include sections where you run at faster speed for 400m to 1000m (e.g. at 5km race pace) followed by a 300m to 500m slow jog for recovery. Do not stop at any time during the run. Concentrate on form and breathing during the faster speed – do not flail arms etc as this indicates you have done the faster speed too fast. You should pace the faster speed and guage your recovery slow jog such that the first speed section and the last speed section are about the same, i.e. remain controlled and consistent throughout. Use a lightpole or similar marker as your end point for each of the faster speed sections. Make it an enjoyable experience rather than a chore. You can control the speed to suit how you feel, but the more consistent you are in the faster speed sections the more benefit you obtain.
4X1000m/5X800m etc – these speed sessions are generally done on the track. Ensure you warm up and cool down before hand. The important thing is that you produce consistent times for each split. If you start to flail or slow toward the end of the session, you have done the splits too fast.
TEMPO (T) - warm up (W) and cool down (C) for the distance shown. The intermediate section is at a consistent pace – no slowing/speed up – the pace is to equate to your 10 km race pace. These are critical runs and you should plan on getting the most from them by resting the day before or doing a very light run only.
OFF (1) and (2) – you can gauge how you feel. You will limit the benefit of the tempo run or the long run if you do too much the day before.
10X100mST – these are included as part of the as are a warm up and cool down (e.g. 1 km warm up/cool down) . ST are striders–accelerate for 100m, aiming to reach maximum speed towards the end of the 100m, concentrating on form and length of stride. At the end of the 100m, jog to recover before accelerating for the next 100m.
Long Run (Up to 35 km) – these are the most important runs in the programme. Do not skip any of them. If you find hot weather or circumstances cause your schedule to be interrupted, re-position these long runs elsewhere in your week and if need be drop some other run.
16 Week Program
| Week | Sun | Mon |
Tue | Wed | Thur | Fri | Sat | Total km |
|---|---|---|---|---|---|---|---|---|
| 16 | OFF(1) | 8km E |
FAR - 10km |
OFF(1) | 3k(W) 3k(T) 3k(C) |
5km E | 13km | 45 km |
| 15 | OFF(1) | 8km E |
2km(W) 4x800m 2km(C) |
OFF(1) | 3k(W) 3k(T) 3k(C) |
7km E | 15km | 47 km |
| 14 | OFF(1) | 8km E |
FAR - 10km |
OFF(1) | 3k(W) 5k(T) 3k(C) |
7km E | 16km | 52 km |
| 13 | OFF(1) | 8km E |
2km(W) 4x1000m 2km(C) |
OFF(1) | 5k(W) 5k(T) 3k(C) |
7km E | 19km | 55 km |
| 12 | OFF(1) | 8km E |
FAR - 10km |
OFF(1) | 5k(W) 5k(T) 5k(C) |
8km E | 23km | 64 km |
| 11 | OFF(1) | 8km E |
2km(W) 5x800m 2km(C) |
5kmE | 5k(W) 6k(T) 5k(C) |
8km E | 16km | 61 km |
| 10 | OFF(1) | 8km E |
FAR - 10km |
5kmE | 5k(W) 5k(T) 5k(C) |
8km E | 25km | 71 km |
| 9 | OFF(1) | 8km E |
2km(W) 5x1000m 2km(C) |
5kmE | 5k(W) 6k(T) 5k(C) |
8km E | 17km | 63 km |
| 8 | OFF(1) | 8km E |
FAR - 10km |
5kmE | 5k(W) 5k(T) 5k(C) |
10km E | 28km | 76 km |
| 7 | OFF(1) | 8km E |
2km(W) 6x800m 2km(C) |
5kmE | 3k(W) 8k(T) 3k(C) |
10km E | 17km | 63 km |
| 6 | OFF(1) | 8km E |
FAR - 10km |
5kmE | 5k(W) 5k(T) 5k(C) |
10km E | 32km | 80 km |
| 5 | OFF(1) | 8km E |
2km(W) 5x1000m 2km(C) |
5kmE | 3k(W) 8k(T) 3k(C) |
10km E | 17km | 63 km |
| 4 | OFF(1) | 8km E |
FAR - 10km |
5kmE | 5k(W) 5k(T) 5k(C) |
7km E | 35km | 80 km |
| 3 | OFF(1) | 5km E |
2km(W) 4x800m 2km(C) |
5kmE | 3k(W) 3k(T) 3k(C) |
7km E | 16km | 50 km |
| 2 | OFF(1) | 5km E |
3km Race Pace |
5kmE | 10 x 100mt ST |
7km E | 12km | 33 km |
| 1 | OFF(1) | 5km E |
2km(W) 4x400m 2km(C) |
6kmE | 10 x 100mt ST |
100mtSt | OFF | 19 km |
Race Day |
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