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TRAINING

PLAN

TRAINING

4

MONTHS TO A FASTER

MARATHON

If you’ve run one marathon or several and you want to run your next one faster, this intermediate training plan is aimed at helping you get stronger and faster over a four-month period leading up to your race.

BY MARIO FRAIOLI, AUTHOR OF “THE OFFICIAL ROCK ‘N’ ROLL GUIDE TO MARATHON AND HALF-MARATHON TRAINING”

 

TOTAL

WEEK

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

 

THURSDAY

FRIDAY

SATURDAY

MILEAGE

       

FARTLEK: 6 MILES

EASY RUN: 5 MILES

     

LONG RUN: 12

 

EASY

1 RUN: 4

MILES

REST

10

X 1:00 @ 5K EFFORT W/2:00

+

STRENGTH-

TRAINING CIRCUIT

EASY RUN: 8 MILES

+

4 X 20-SECOND STRIDES

REST OR

CROSS-

TRAINING

MILES W/LAST 3

MILES AT GOAL

35

JOG RECOVERY BETWEEN REPS

 

(X

1)

MARATHON PACE

       

HILL REPEATS: 6 MILES

EASY RUN: 5 MILES

       

EASY

2 RUN: 4

 

+

STRENGTH-

EASY RUN: 8 MILES

REST OR

LONG RUN: 13 MILES

REST

+

4 X 20-SECOND STRIDES

CROSS-

+

4 X 20-SECOND STRIDES

36

 

MILES

8 X 20-SECOND HILL REPEATS AT HARD EFFORT W/1:00 RECOVERY BETWEEN REPEATS

TRAINING CIRCUIT

(X

1)

TRAINING

         

FARTLEK: 8 MILES

     

TEMPO RUN: 2-MILE WARM-UP, 3 MILES @ HALF-MARATHON PACE, 2-MILE COOL-DOWN (7 MILES)

EASY RUN: 5 MILES

EASY

3 RUN: 5

MILES

+

STRENGTH-

10 X 2:00 @ 10K EFFORT W/2:00

REST OR

LONG RUN: 14 MILES

REST

TRAINING CIRCUIT

CROSS-

TRAINING

+

4 X 20-SECOND STRIDES

39

     

(X

1)

JOG RECOVERY BETWEEN REPS

 
       

HILL REPEATS: 7 MILES

EASY RUN: 5 MILES

       

EASY

4 RUN: 5

 

+

STRENGTH-

EASY RUN: 6 MILES

REST OR

EASY RUN: 10 MILES

REST

10

X 30-SECOND HILL REPEATS

+

4 X 20-SECOND STRIDES

CROSS-

+

4 X 20-SECOND STRIDES

33

 

MILES

AT HARD EFFORT W/1:00 RECOVERY BETWEEN REPEATS

TRAINING CIRCUIT

(X

1)

TRAINING

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TOTAL

WEEK

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

MILEAGE

       

FARTLEK: 8 MILES

     

LONG RUN: 14

 

EASY

5 RUN: 5

MILES

REST

5

X 5:00 @ HALF-MARATHON EFFORT W/1:00 JOG RECOVERY BETWEEN REPS

EASY RUN: 5 MILES +

STRENGTH-TRAINING CIRCUIT (X 1)

EASY RUN: 8 MILES + 5

X

20-SECOND STRIDES

REST OR

CROSS-

TRAINING

MILES W/LAST 5

MILES AT GOAL MARATHON PACE

40

 

EASY

   

HILL REPEATS: 7 MILES

EASY RUN: 5 MILES +

EASY RUN: 10 MILES

REST OR

LONG RUN: 15 MILES W/6 X 3:00 PICKUPS @ 10K

 

6 RUN: 5

REST

X 45-SECOND HILL REPEATS AT HARD EFFORT W/1:30 RECOVERY BETWEEN REPEATS

8

STRENGTH-TRAINING CIRCUIT (X 1)

 

+

5

X 20-SECOND

CROSS-

EFFORT W/5:00 RECOVERY BETWEEN REPS MID-RUN

42

MILES

 

STRIDES

TRAINING

         

FARTLEK: 10 MILES

     

TEMPO RUN: 2-MILE WARM-UP,

LONG RUN:

EASY

7 RUN: 5

MILES

REST

5

MILES @ HALF-MARATHON

PACE, 2-MILE COOL-DOWN (9 MILES)

EASY RUN: 5 MILES +

STRENGTH-TRAINING CIRCUIT (X 1)

6

X 4:00 @ 10K

EFFORT W/2:00 JOG RECOVERY BETWEEN REPS

REST OR

CROSS-

TRAINING

16 MILES + 5 X 20-SECOND STRIDES

45

       

INTERVALS: 7 MILES

     

EASY RUN: 12

 

EASY

8 RUN: 5

MILES

REST

10 X 400M @ 5K PACE W/200M JOG RECOVERY BETWEEN REPEATS

EASY RUN: 5 MILES + STRENGTH-TRAINING CIRCUIT (X 1)

EASY RUN: 6 MILES + 5

X

20-SECOND STRIDES

REST OR

CROSS-

TRAINING

MILES + 5 X

20-SECOND

STRIDES

35

       

HILL REPEATS: 9 MILES

     

LONG RUN: 17

 

EASY

9 RUN: 5

MILES

REST

10 X 1:00 HILL REPEATS AT HARD EFFORT W/2:00 RECOVERY BETWEEN REPEATS

EASY RUN: 5 MILES + STRENGTH-TRAINING CIRCUIT (X 1)

EASY RUN: 11 MILES

+

6

X 20-SECOND

STRIDES

REST OR

CROSS-

TRAINING

MILES W/LAST 7

MILES @ GOAL MARATHON PACE

47

       

INTERVALS: 10 MILES

 

FARTLEK: 10 MILES

 

EASY RUN: 18

 

EASY

10 RUN: 5

MILES

REST

8

X 1000M @ 1K PACE W/400M JOG RECOVERY BETWEEN REPEATS

EASY RUN: 5 MILES +

STRENGTH-TRAINING CIRCUIT (X 1)

12 X 1:00 @ 5K EFFORT W/1:00 JOG RECOVERY BETWEEN REPS

REST OR

CROSS-

TRAINING

MILES + 6 X

20-SECOND

STRIDES

48

     

TEMPO RUN: 2-MILE WARM-UP,

     

EASY RUN: 19

 

EASY

11 RUN: 5

MILES

REST

6

MILES @ HALF-MARATHON

PACE, 2-MILE COOL-DOWN (10 MILES)

EASY RUN: 5 MILES +

STRENGTH-TRAINING CIRCUIT (X 1)

EASY RUN: 10 MILES

+

6

X 20-SECOND

STRIDES

REST OR

CROSS-

TRAINING

MILES W/LAST 10

MILES @ GOAL MARATHON PACE

49

       

INTERVALS: 10 MILES

     

EASY RUN: 14

 

EASY

12 RUN: 5

MILES

REST

5

X 1 MILE @ 10K PACE W/2:30 RECOVERY BETWEEN REPS

EASY RUN: 5 MILES +

STRENGTH-TRAINING

CIRCUIT (X 1)

EASY RUN: 6 MILES + 6

X

20-SECOND STRIDES

REST OR

CROSS-

TRAINING

MILES + 6 X

20-SECOND

STRIDES

40

 

EASY

13 RUN: 5

MILES

   

EASY RUN: 8 MILES + 5 X 20-SECOND STRIDES

EASY RUN: 5 MILES + STRENGTH-TRAINING CIRCUIT (X 1)

EASY RUN: 10 MILES

REST OR

THE SIMULATOR

 

REST

 

+

6

X 20-SECOND

CROSS-

[SEE PAGE 56]: 20 MILES

48

 

STRIDES

TRAINING

         

FARTLEK: 10 MILES

     

EASY

EASY RUN: 5 MILES + STRENGTH-TRAINING CIRCUIT (X 1)

REST OR

14 RUN: 5

MILES

REST

 

EASY RUN: 10 MILES

5

X 3:00 @ 5K

EFFORT W/2:00 JOG RECOVERY BETWEEN REPS

CROSS-

TRAINING

LONG RUN: 22

MILES

52

         

INTERVALS: 10 MILES

     

EASY RUN: 5 MILES + STRENGTH TRAINING CIRCUIT (X 1)

REST OR

EASY RUN: 12

EASY

15 RUN: 5

MILES

REST

 

EASY RUN: 6 MILES + 6 X 20-SECOND STRIDES

8

X 800M @ 10K

PACE W/400M JOG RECOVERY BETWEEN

CROSS-

TRAINING

MILES + 6 X

20-SECOND

STRIDES

38

     

REPEATS

           

FARTLEK: 5 MILES

     

TEMPO RUN: 2-MILE WARM-UP,

 

EASY

16 RUN: 5

MILES

REST

3

MILES @ GOAL MARATHON

PACE, 2-MILE COOL-DOWN (7 MILES)

EASY RUN: 5 MILES

4-5 X 2:00 @ 10K EFFORT W/2:00 JOG RECOVERY BETWEEN REPS

REST

EASY RUN: 5 MILES + 6 X

20-SECOND

STRIDES

27

 

RACE

             

DAY!