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Beginners Marathon Programme

Improvers Marathon Programme

Achievers Marathon Programme 

 

Beginners Marathon Programme

12 week Porgramme

Training for an aerobic event is about time on your feet, not speed. The longer and further the better.

What speed ? Assuming a flat road.

Your 30min training run, what ever distance you can cover at race speed in 25min.

Your 45min traning run, what ever distance you can cover at race speed in 37min

Your 60min training run, what ever distance you can cover at race speed in 50min.

Your 90min training run, what ever distance you can cover at race speed in 75min.

Your 100min training run, what ever distance you can cover at race speed in 83min

Your 120min training run, what ever distance you can cover at race speed in 100min

 

Beginners Marathon Programme

When I say begginners, I expect you are running 3 x 6 miles per week, assume 8min per mile pace. The idea here, is to get you running for as long as possible, say 2hrs as many times as possible before your Marathon. It is Not about running every day but Long runs. If that means only running 3 x per week, then that is what you do.

This is a guide only, stay focused and do what you can.

Make your runs enjoyable and do not thik about speed at all

Sun Mon Tue Wed Thr Fri Sat Tot.
30   30   30   30  
45   30   45   35  
50   45   50   35  
60   45   60   35  
75   45   75   35  
80   45   80   35e  
90   45   90   35e  
100   35e   100   35e  
120   35e   120   35e  
120   35e   120   35e  
35   35 35 120 35e 45  
  35e   35e   35e rest RACE

 

Improvers Marathon Programme

All runs should ideally be off road, trail runs.

One flat road run per week, at a sustained Marathon pace, for 90min.

Sun Mon Tue Wed Thr Fri Sat Tot.
45 30 30 Rest 45 30 Rest 3Hrs
50 30 40   50 30   3.20
60 40 40   60 30   3.50
70 45 50   70 40   4.30
75 45 60   75 45   5
90 45 60   90 45   5.30
100 35e 60   100 40e   5.50
115 35e 60   115 45e   6.05
120 35e 60   120 35e   6.05
120 35e 60   120 35e   6.05
35   35 35 120 35e 45  
  35e   35e   35e rest RACE
               

Achievers Marathon Programme

As many runs as possible off road, mountain or trail
Include flat runs once a week to give a constant timed effort.
Any run of 100min and over must be followed by an easy run the following day.
Sun Mon Tue Wed Thr Fri Sat Tot.
60 35 60 35 60 35 60 5.15
75 35 60 35 60 35 60 5.30
80 35 60 35 80 35 60 6.20
90   60   90   45 4.30
100 45e 75   35 100   5.55
100 45e 75 45 90   45 6.40
120   90   90   35 6.
120 45e   120 35e 90   6.46
120 35e   120 35e 90   6.36
120 45e   120 35e 90   6.46
90 35 35 140 35e   45e  
45   45e 35e rest 35e 35 RACE

 

 

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