1 | 15-Week (21 Calendar Weeks) Marathon Training Schedule * | ||||||||
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2 | *Assumes Ability to Run for 30min without stopping/walking and running 3-4mi 2x/wk for at least 4 weeks | ||||||||
3 | |||||||||
4 | Training Wk (Block) | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total Mi/Wk |
5 | 1 | 3 | Rest | 4 | 3 | Rest | 5 | Rest | 15 |
6 | 2 | 3 | Rest | 4 | 3 | Rest | 6 | Rest | 16 |
7 | 3 | 3 | Rest | 4 | 3 | Rest | 7 | Rest | 17 |
8 | Rest Week 1 | Rest/Crosstrain | * | * | * | * | * | * | N/A |
9 | 4 | 3 | Rest | 5 | 3 | Rest | 8 | Rest | 19 |
10 | 5 | 3 | Rest | 5 | 3 | Rest | 10 | Rest | 21 |
11 | 6 | 4 | Rest | 5 | 4 | Rest | 11 | Rest | 24 |
12 | Rest Week 2 | Rest/Crosstrain | * | * | * | * | * | * | N/A |
13 | 7 | 4 | Rest | 6 | 4 | Rest | 12 | Rest | 26 |
14 | 8 | 4 | Rest | 6 | 4 | Rest | 14 | Rest | 28 |
15 | 9 | 4 | Rest | 7 | 4 | Rest | 16 | Rest | 31 |
16 | Rest Week 3 | Rest/Crosstrain | * | * | * | * | * | * | N/A |
17 | 10 | 5 | Rest | 8 | 5 | Rest | 16 | Rest | 34 |
18 | 11 | 5 | Rest | 8 | 5 | Rest | 17 | Rest | 35 |
19 | (Approaching Peak) 12 | 5 | Rest | 8 | 5 | Rest | 18 | Rest | 36 |
20 | Rest Week 4 | Rest/Crosstrain | * | * | Walk 4mi | * | * | * | N/A |
21 | (Peak Volume) 13 | 5 | Rest | 8 | 5 | Rest | 20 | Rest | 38 |
22 | Taper Week 1 | 5 | Rest | 8 | 5 | Rest | 9 | Rest | 27 |
23 | Taper Week 2 | 3 | Rest | 5 | 3 | Rest | 8 | Rest | 19 |
24 | Taper Week 3 | 3 | Rest | 5 | 2 | Rest | 1 | Rest | 11 |
25 | Taper Week 4 | 2 | Rest | Rest | Walk 2mi | Rest | Rest | 26.2 | 30.2 |
26 | |||||||||
27 | Outline: | * 4 Runs / Week (Interval, Recovery, Tempo, and Long) | |||||||
28 | * 2 Runs B2B (Consecutive Days) | ||||||||
29 | * 3 Rest Days / Wk – NO RUNNING! …..NOPE!.....NONE! | ||||||||
30 | * Rest Week Every 4th Week – Cross Training ONLY / NO Running | ||||||||
31 | |||||||||
32 | Workout Key: | Recovery | Zone 1 - 60-70% Max HR (Low Effort) | ||||||
33 | Long Runs | Zone 2 - 70-80% Max HR (Low/Mod Effort)/ Few @ Zone 3 in Later Weeks if can maintain FULL Recovery. | |||||||
34 | Tempo/Fartlek | Zone 3 - 75-80% Max HR (Wks 1-7) / Zone 4 80-90% Max HR (Wks 8-16) | |||||||
35 | Interval/HIIT | Zone 5 - (a,b,c) 80-100% Max HR – Hills/Mi Repeats/Pick-ups/Run-Walks/Cross Training | |||||||
36 | |||||||||
37 | Rules: | No JUNK Miles!- | Reduce dist to maintain quality if needed / never poor form | ||||||
38 | Take Rest Weeks- | 100% No Injuries Goal | |||||||
39 | Stretch / No Fudging | Dynamic Warm-up 5-10mins / Static Cool Down 5-10min | |||||||
40 | Taper / No Fudging | Take the full 2wk taper / Your body needs to heal |
1 | Max HR | User BPM | 195 | *Note: | HR Zone values are calculated for running. Subtract 10bpm for biking and 10-15bpm for swiming | ||
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2 | |||||||
3 | Target HR (bpm) | Target Zone | % of Max HR | Interval Durations | Training Effect / Benefit | ||
4 | |||||||
5 | Low | High | Low | High | |||
6 | 117 | 136.5 | Zone 1: Recovery | 60% | 70% | 20-40 min | Used to promote recovery after harder workouts. Generally used as the intensity for recovery runs and rest intervals. |
7 | |||||||
8 | 136.5 | 156 | Zone 2: Endurance | 70% | 80% | 40-80 min | Used for long endurance workout and easy (early season) speed work; builds and maintains aerobic endurance. |
9 | |||||||
10 | 146.25 | 156 | Zone 3: Lactate Threshold | 75% | 80% | 10-40 min | Used for tempo workouts. Zone 3 is usually used early in prep/base phases. Later tempo work will move to Zone 4 |
11 | |||||||
12 | 156 | 175.5 | Zone 4: Vo2 Max / Intervals | 80% | 90% | 2-10 min | Used for intervals, hill work, tempo, and fartlek work intervals. Intervals in Zone 4 will typically use a work/rest ratio of 3:1 to 4:1. Training @ (or slightly below) your Lactate Threshold (aka Aerobic Threshold) will help the body learn to recycle lactic acid during higher intensity work. |
13 | |||||||
14 | 175.5 | 183.3 | Zone 5a: Threshold Endurance | 90% | 94% | 2-3 min | Used for intervals, hill work, and tempo work. Typically only used after some Zone 4 ground work has been completed. Zone 5 workouts are very short, as it's very difficult to maintain this intensity for any length of time. |
15 | |||||||
16 | 183.3 | 191.1 | Zone 5b: Anaerobic Endurance | 94% | 98% | :30-2 min | Used for intervals and hill work to improve anaerobic endurance. Intervals in Zone 5b typically follow a work/rest ratio of 1:1 Example: 20sec Sprint followed by 20sec Recovery (Zone 1) |
17 | |||||||
18 | 191.1 | 195 | Zone 5c: Anaerobic Capacity | 98% | 100% | :20-2min | Used for ultra short sprints. Work/Rest of 2:1 or more. Late season only. Never use same week as upping mileage |
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