16 WEEK MARATHON TRAINING PROGRAM:

    PRINTABLE VERSION

   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.

   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 !!!!!

WEEK     SUN           MON            TUE                   WED                      THU                            FRI       SAT     TOTAL Km
     

 16           OFF(1)        8km E       FAR-10km            OFF(1)      3Km (W) 3Km (T) 3Km (C)    5Km E    13Km           45Km

 15           OFF(1)        8km E   2(W)4X800m2(C)     OFF(1)      3Km (W) 3Km (T) 3Km (C)    7Km E     15Km           47Km

 14           OFF(1)        8km E       FAR-10km             OFF(1)     3Km (W) 5Km (T) 3Km (C)    7Km E      16Km           52Km

 13            OFF(1)       8km E  2(W)4X1000m2(C)     OFF(1)    5Km (W) 5Km (T) 3Km (C)     7Km E      19Km           55Km

 12           OFF(1)        8km E       FAR-10km              OFF(1)    5Km (W) 5Km (T) 5Km (C)    8Km E      23Km           64Km

 11           OFF(1)        8km E   2(W)5X800m2(C)       5km E     5Km (W) 6Km (T) 5Km (C)    8Km E      16Km           61Km

 10           OFF(1)        8km E       FAR-10km               5km E    5Km (W) 5Km (T) 5Km (C)    8Km E       25Km           71Km

 09          OFF(1)         8km E  2(W)5X1000m2(C)       5km E   5Km (W) 6Km (T) 5Km (C)    8Km E        17Km           63Km

 08          OFF(1)         8km E       FAR-10km               5km E   5Km (W) 5Km (T) 5Km (C)    10Km E      28Km           76Km

 07           OFF(1)        8km E   2(W)6X800m2(C)        5km E  3Km (W) 8Km (T) 3Km (C)    10Km E       17Km           63Km

 06           OFF(1)        8km E       FAR-10km                5km E  5Km (W) 5Km (T) 5Km (C)    10Km E       32Km          80Km

 05           OFF(1)        8km E  2(W)5X1000m2(C)        5km E  3Km (W) 8Km (T) 3Km (C)    10Km E       17Km          63Km

 04           OFF(1)        8km E       FAR-10km                5km E  5Km (W) 5Km (T) 5Km (C)    7Km E         35Km          80Km

 03            OFF(1)       5km E  2(W)8X400m2(C)         5km E   3Km (W) 3Km (T) 3Km (C)    7Km E         16Km          50Km

 02           OFF(1)        5km E    3 km Race Pace           5km E          10 x 100mt ST                   7Km E         12Km         33Km

 01           OFF(1)        5km E  2(W)4X400m2(C)         6Km E          10 x 100mt ST                 100mt STs     OFF           19Km

              RACE DAY!!

WEEK     SUN           MON            TUE                     WED                 THU                             FRI          SAT       TOTAL Km

We'd love to hear the story of how your training and Race Day went !!!

WESTFIELD TOOMBUL

PHONE JUDY AND PHIL

3266 9204

Carmichael's Cattery

Yatala

3807 9857 or 0417 625 783

DESIGNED BY:

ALAN.B.