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Marathon Training Schedule To successfully complete a marathon, you should first of all have run a half marathon and have that as a basis for the longer distance. For guidance on this training plan please visit www.scottishrunningguide.com
WEEKS UNTIL RACE
WEEKS UNTIL RACE
WEEKS UNTIL RACE
WEEKS UNTIL RACE
WEEKS UNTIL RACE
WEEKS UNTIL RACE
16
15
14
13
12
11
Monday:
Monday:
Monday:
Monday:
Monday:
Monday:
Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:
Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:
Sunday:
Sunday:
Sunday:
Sunday:
Saturday:
Saturday:
Saturday:
Saturday:
Friday:
Friday:
Friday:
Friday:
Thursday:
Thursday:
Thursday:
Thursday:
Wednesday:
Wednesday:
Wednesday:
Wednesday:
Tuesday:
Tuesday:
Tuesday:
Tuesday:
Easy Run 30min
Easy Run 30min
Recovery Run 30min
Rest & Stretch-ing session
Rest
Recovery Week
Steady Run 30min
Steady Run 30min
Threshold Run 3x6 - 5 recovery
15 warm up/cool down jog
Threshold Run 2x10min - 5min
Recovery Jog
Threshold Run 2x12min - 5min
Recovery Jog
Recovery Run 25min
Rest / Cross Train
Rest / Cross Train
Rest / Cross Train
Rest / Cross Train
Rest / Cross Train
Rest / Cross Train
Steady Run 30min
Rest Easy Run
30min Long Run
45min
Steady Run 30min
Rest Long Run
60min
Rest & Stretch-ing session
Rest
Rest
Rest & Stretch-ing Session
Kenyan Hills 10min uphill &
15min warm up/cool down jog
Kenyan Hills 15min uphill
effort
Kenyan Hills 22min uphill
effort
Threshold Run 15min & 15min warm up/cool
up
Easy Run 30min
Recovery Run 40min or Rest if
tired
Recovery Run 30min
Run 35 (inc 5x2min hard
with 2min recovery)
Recovery Run 25min
Long Run 75min
Long Run 85min
Long Run 95min
Long Run 105min
Marathon Training Schedule To successfully complete a marathon, you should first of all have run a half marathon and have that as a basis for the longer distance. For guidance on this training plan please visit www.scottishrunningguide.com
WEEKS UNTIL RACE
WEEKS UNTIL RACE
WEEKS UNTIL RACE
WEEKS UNTIL RACE
WEEKS UNTIL RACE
WEEKS UNTIL RACE
10
9
8
7
6
5
Monday:
Monday:
Monday:
Monday:
Monday:
Monday:
Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:
Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:
Sunday:
Sunday:
Sunday:
Sunday:
Saturday:
Saturday:
Saturday:
Saturday:
Friday:
Friday:
Friday:
Friday:
Thursday:
Thursday:
Thursday:
Thursday:
Wednesday:
Wednesday:
Wednesday:
Wednesday:
Tuesday:
Tuesday:
Tuesday:
Tuesday:
Recovery Run 40min
Rest
Rest
Rest
Rest
Rest
Threshold Run 2x15min - 4min
Recovery Jog
Threshold Run 20min & 15min warm up/cool
down
Threshold Run 2x20min - 5min warm up/cool
down
Recovery Run 30min &
Stretching
Recovery Run 30min
Run 75 (inc 30@ Threshold pace)
Rest or Cross Train
Rest or Cross Train
Rest or Cross Train
Intervals—4x3min @10k
pace - 2min Re-covery
Rest or Cross Train
Rest or Cross Train
Kenyan Hills 25min uphill
effort
Rest & Stretching
Recovery Run 40min
Long Run 120m
Long Intervals 4x5min @10k
pace - 3min Re-covery Jog
Rest Long Run 135min
Medium Run 60min - 4x5min @10pace - 5min
Recovery Jog
Rest
Rest
Rest
Cross Train 60min
Cross Training 30min
Medium Run 75min
@Marathon Pace
Medium Run 90min—60
@Mara pace - 30 @Threshold
Run 30min over hills, push on
uphills
Recovery Run 30min &
Stretching
Recovery run 20min inc
5x30sec strides & Stretching
Intervals 6x3min @10k pace with 2min
Recovery Jog
Run 40min inc 5x3min @10k pace - 2 min Recovery Jog
Long Run 150min
Race - Half Marathon
Long Run 160 min inc 40min easy/90 mara pace/30 easy
Long Run 180 min inc 60min easy/90 mara pace/30 easy
Marathon Training Schedule To successfully complete a marathon, you should first of all have run a half marathon and have that as a basis for the longer distance. For guidance on this training plan please visit www.scottishrunningguide.com
WEEKS UNTIL RACE
WEEKS UNTIL RACE
WEEKS UNTIL RACE
WEEKS UNTIL RACE
4
3
2
1
Monday:
Monday:
Monday:
Monday:
Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:
Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:
Sunday:
Sunday:
Saturday:
Saturday:
Friday:
Friday:
Thursday:
Thursday:
Wednesday:
Wednesday:
Tuesday:
Tuesday:
Rest
Rest
Rest
Rest
Threshold Run 30min
Threshold Run 25min
Cross Train 30min &
Stretching
Run 30min inc 15min
@Marathon pace
Rest or Cross Train
Rest or Cross Train
Run 35min inc 15min
@Threshold pace
Rest
Medium Run 75min
@Marathon pace
Rest Intervals 4x5min @10k pace with 2min Recovery
Long Run 180min—60min
easy/90 mara pace/30 easy
Medium Run 90min, last
45min @Marathon
Rest
Long Run 120min—60min
easy/60min marathon pace
Threshold Run 2x10min with
3min Recovery
Rest
Rest
Recovery Run 20min inc
6x30sec pick-ups
Run 40min inc 5x3min @10k
pace with 2min Recovery
Stretching 30min
Very Easy 15min jog
Long Run 60min @marathon
pace
Race Day