MARATHON TRAINING SCHEDULE - IMPROVER

Include a 10-15 minute warm up and cool down before any Threshold, Kenyan Hills, Fartlek or quicker Interval sessions and walk or jog your recovery Substitute cross training for running if you are injured, very sore or if it is not safe to run. Add Pilates or Yoga classes once or twice a week if you have time. Try to stretch every day for at least 10 mins. Aim to eat within 20-30 mins of finishing a run Always train at your target effort level rather than trying to run too hard.

WEEK

MONDAY

TUESDAY

WEDNESDAY
Pilates or body conditioning

THURSDAY
Kenyan Hills: 2 x 5 min efforts with 2 mins recovery jog between efforts Kenyan Hills: 2 x 7 min efforts with 2 mins recovery jog between efforts Kenyan Hills: 2 x 10 min efforts with 3 mins recovery jog between efforts 30 mins run: 5 mins easy + 5 mins at Threshold effort and repeat x3

FRIDAY
REST & STRETCH

SATURDAY
Recovery Run 30 minutes Or REST if tired Recovery Run 30 minutes

SUNDAY
Long Run 75 mins Easy conversational pace Long Run 90 mins. Easy conversational pace

1 2 3 4

3 x 5 minutes at effort with Recovery run 30 mins 2Thresholdjog recovery minutes between efforts REST & STRETCH 3 x 6 minutes at Threshold effort with 2 minutes recovery jog between efforts

Pilates or body conditioning

REST & STRETCH

REST & STRETCH

EASY WEEK

REST & STRETCH

Pilates or body 4 x 6 mins at conditioning + 30 Threshold effort with mins aerobic steady 2 minutes recovery effort cross training. jog between efforts (Bike, Row or X Trainer etc) Pilates or body conditioning + 30 Recovery Run 30 mins aerobic steady minutes effort cross training. (Bike, Row or X Trainer etc)

REST & STRETCH

Long Run 105 mins. Recovery Run 30 mins Easy conversational pace

REST & STRETCH

Recovery Run 30 minutes

Long Run 75 mins. Easy conversational pace

5 6 7 8 9 10 11 12 13 14

REST & STRETCH

5 x 5 mins at Pilates or body Kenyan Hills: 2 x 12 Threshold effort with conditioning + XT 3 min efforts with 3 90 seconds recovery x 15 mins: Bike/Step/ mins recovery jog jog between efforts Row relaxed effort between efforts 15 mins warm-up, 6 x 5 mins at Threshold effort with 90 seconds recovery jog, 15 min cool down jog 3 x 8 mins at Threshold effort with 90 seconds recovery jog between each effort Pilates or body conditioning + Recovery Run 30 minutes and stretching Pilates or body conditioning + Recovery Run 30 minutes and stretching Pilates or body conditioning + Recovery Run 30 minutes and stretching Pilates or body conditioning + Recovery Run 30 minutes and stretching Pilates or body conditioning + Recovery Run 30 minutes and stretching, Or easy X train Kenyan Hills: 5 x 5 min efforts with 60 seconds recovery jog between efforts Kenyan Hills: 3 x 8 min efforts with 2 mins recovery jog between efforts

REST & STRETCH

40 minute recovery run

Long Run 120 mins. Easy conversational pace

REST & STRETCH

REST & STRETCH

Long Run 140 mins 30 mins Recovery Run Easy conversational OR easy Cross Train pace Long Run 90 mins with last 30 mins at Half Marathon race pace

REST & STRETCH

REST & STRETCH

Recovery Run 30 minutes and stretching

REST & STRETCH

Intervals 4 x 5 minutes at Threshold 30 mins Recovery Run effort with 60 seconds jog recovery 60 minutes XT and stretching 75 minutes run including 3 x 15 mins at Marathon Pace

REST & STRETCH

Recovery Run 20 minutes

RACE HALF MARATHON

REST & STRETCH

REST & STRETCH

Intervals: 6 x 3 minutes at 10K pace Long Run 160 mins Easy conversational with 2 mins jog pace recovery Long Run 180 minutes: 120 mins 45 mins Recovery Run easy and last 60 mins at Marathon Pace Intervals: 3 x 3 min, 2 min, 1 min Fartlek all off 90 secs run recovery continuous

REST & STRETCH

REST & STRETCH

75 mins run including 3 x 10 mins at 45 minutes XT and Threshold effort with stretching 90 seconds recovery jog between each effort 60 mins inc 3 x 10 30 mins Recovery mins at Threshold Run + Pilates or body 45 mins Recovery Run effort with 3 mins conditioning jog recovery between efforts 50 mins run including 30 mins Recovery 45 mins Recovery Run 5 x 5 mins at Run + Pilates or body Threshold effort with OR Cross Train conditioning 60 seconds recovery jog 30 mins Recovery 75 mins run with last Run + Pilates or body 45 mins Recovery Run 35 mins at Marathon OR Cross Train conditioning Pace 30 mins including 2 x 5 mins at Threshold effort with 60 seconds Recovery Jog 20 mins easy jog or REST

REST & STRETCH

REST & STRETCH

Long Run 180 mins all easy pace

REST & STRETCH

REST & STRETCH

90 mins run with last 25 mins Recovery Run 30 mins at Marathon Pace 5 x 5 mins at Long Run 60 minutes Threshold effort with easy conversational 60 secs jog recovery pace 15 minute very easy jog MARATHON RACE DAY! GOOD LUCK!

REST & STRETCH

REST & STRETCH

REST & STRETCH

Rest & stretch

REST & STRETCH