H4 16 Week Marathon Training Plan
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This training plan will get you from a 'one or two club run per week' runner to marathon ready in 16 weeks. All runs are in MILES. Run days are only suggestions, you can move the runs around each week in whatever way works for you. However, always try to have a rest or easy day after tempo/speed/hill sessions and after your long run day. SLOW/EASY runs must be at an easy, conversational pace. STEADY runs must be at a slightly faster pace. TEMPO sections must be run at your 10k race pace. RACE PACE sections must be run at the specified race distance pace. If you need advice on pacing feel free to contact me!
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Marathon training can be well complimented with some basic strength and conditioning training, this can be done at home, in the gym, or through classes. Try to fit in at least one S&C session per week. If you are a member of a gym, or use a PT, seek their advice before adding this to your training. Regular yoga/stretching will also be beneficial, particularly as you start to increase the mileage.
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Ensure you are eating a well balanced diet during your training. Avoid faddy diets or fasting during your marathon training. If you do not eat correctly, your body will not run or recovery effectivley, making your training pointless. What you eat AFTER a run is JUST AS important as what you eat before. You need to replace carbohydrates lost and protein to help repair. If you need more advice on nutrition feel free to contact me.
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WEEK 1
WEEK COMMENCING:
06/01/20WEEKLY GOAL/FOCUS:
5
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
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SESSION PLANEasy 5/6Hill Repeats.Easy 3Slow 4
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COACHING ADVICEEasy conversational pace. 1 mile warm up. 4 x 30 second efforts uphill. Walk back to the bottom and rest before the next rep. 1 mile cool down.Road or trail
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CLIENT LOG
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WEEK 2
WEEK COMMENCING:
13/01/20WEEKLY GOAL/FOCUS:
12
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
13
Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
14
SESSION PLANSteady 4/5 Tempo Run. 1.5 miles easy. (0.5 miles tempo pace. 0.5 mile easy) x 2. 1.5 mile easy.Easy 3Slow 6
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COACHING ADVICERun slightly faster than easy. Tempo sections should be run at your 10k race pace. Look up a recent 10k or 5 mile race and calculate what your pace per mile was. You need to complete tempo runs at this pace Road or trail
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CLIENT LOG
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WEEK 3
WEEK COMMENCING:
20/01/20WEEKLY GOAL/FOCUS:REST
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
20
Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
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SESSION PLANEasy 5/6Hill repeats - easy Easy 3Slow 5
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COACHING ADVICEEasy conversational pace. 1 mile warm up. 2 x 30 second efforts uphill. Walk back to the bottom and rest before the next rep. 1 mile cool down.If you feel fatigued then feel free to drop this session or swap for a walk Road or trail
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CLIENT LOG
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WEEK 4
WEEK COMMENCING:
27/01/20WEEKLY GOAL/FOCUS:
26
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
27
Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
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SESSION PLANSteady 4/5 Speed session
Very easy 3 miles
Slow 8
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COACHING ADVICERun slightly faster than easy. 2 miles easy. Find a flat piece of road / grass at least 100m long. Pace out a distance of approximatley 50m and set with markers such as a jumper or a branch. Run 5 x 50m sprints. Walk inbetween each one for as long as you need to get back to normal breathing. 1-2 miles easy to finish. If your legs feel very sore after the intervals yesterday this can be at a walk or very slow run but (unless you are injured!) it is essential you get out to stretch the legs and recover from the sprint session. Run on trail as much as possible.
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CLIENT LOG
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WEEK 5
WEEK COMMENCING:
03/02/20WEEKLY GOAL/FOCUS:
33
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
34
Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
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SESSION PLANEasy 5/6Tempo Run. 1.5 miles easy. (0.5 miles tempo pace. 0.5 mile easy) x 2. 1.5 mile easy.Easy 3Slow 10
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COACHING ADVICEEasy conversational pace. Tempo sections should be run at your 10k race pace. Look up a recent 10k or 5 mile race and calculate what your pace per mile was. You need to complete tempo runs at this pace Run on trail as much as possible.
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CLIENT LOG
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WEEK 6
WEEK COMMENCING:
10/02/20WEEKLY GOAL/FOCUS:
40
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
41
Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
42
SESSION PLANSteady 4/5 with 3 sets of strides Speed session
Very easy 3 miles
Slow 12
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COACHING ADVICERun your steady 4/5 mile run. In the second half of the run, I want you to run 3 sections of strides. Strides are 10-15 second bursts of almost sprint running. 2 miles easy. Find a flat piece of road / grass at least 100m long. Pace out a distance of approximatley 50m and set with markers such as a jumper or a branch. Run 5 x 50m sprints. Walk inbetween each one for as long as you need to get back to normal breathing. 1-2 miles easy to finish. If your legs feel very sore after the intervals yesterday this can be at a walk or very slow run but (unless you are injured!) it is essential you get out to stretch the legs and recover from the sprint session. Off road trail if poss
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CLIENT LOG
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WEEK 7
WEEK COMMENCING:
17/02/20WEEKLY GOAL/FOCUS:REST
47
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
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SESSION PLANEasy 4/5 Hill repeats - easy Easy 4 Slow 5-7miles
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COACHING ADVICEEasy conversational pace. 1 mile warm up. 2 x 30 second efforts uphill. Walk back to the bottom and rest before the next rep. 1 mile cool down.Road or trail
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CLIENT LOG
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WEEK 8
WEEK COMMENCING:
24/02/20WEEKLY GOAL/FOCUS:
54
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
55
Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
56
SESSION PLANSteady 4/5 Tempo Run. 1.5 miles easy. (7 minutes tempo pace. 7 minutes easy) x 2. 1.5 mile easy.Easy 4 Slow 12
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COACHING ADVICETempo sections should be run at your 10k race pace. Look up a recent 10k or 5 mile race and calculate what your pace per mile was. You need to complete tempo sections at this pace Road or trail
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CLIENT LOG
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WEEK 9
WEEK COMMENCING:
02/03/20WEEKLY GOAL/FOCUS:
61
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
62
Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
63
SESSION PLANEasy 5/6Hill repeatsEasy 4 Slow 14
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COACHING ADVICE1 mile warm up. 6 x 30 second efforts uphill. Walk back to the bottom and rest before the next rep. 1 mile cool down.
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CLIENT LOG
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WEEK 10
WEEK COMMENCING:
09/03/20WEEKLY GOAL/FOCUS:
68
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
69
Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
70
SESSION PLANSteady 4/5 with 3 sets of strides Tempo Run. 1.5 miles easy. (7 minutes tempo pace. 7 minutes easy) x 2. 1.5 mile easy.Easy 4 Slow 16
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COACHING ADVICERun your steady 4/5 mile run. In the second half of the run, I want you to run 3 sections of strides. Strides are 10-15 second bursts of almost sprint running. After you have sprinted, allow yourself a short rest, before continuing your steady run. Tempo sections should be run at your 10k race pace. Look up a recent 10k or 5 mile race and calculate what your pace per mile was. You need to complete tempo sections at this pace
72
CLIENT LOG
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WEEK 11
WEEK COMMENCING:
16/03/20WEEKLY GOAL/FOCUS:REST
75
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
76
Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
77
SESSION PLANEasy 3/4 Hill repeats - easy
Slow 8-10 miles
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COACHING ADVICE1 mile warm up. 3 x 30 second efforts uphill. Walk back to the bottom and rest before the next rep. 1 mile cool down.Trail or road - but take it easy.
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CLIENT LOG
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WEEK 12
WEEK COMMENCING:
23/03/20WEEKLY GOAL/FOCUS:PEAK TRAINING
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
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SESSION PLANEasy 6Speed session
Very easy 3 miles
Slow 18
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COACHING ADVICE2 miles easy. Find a flat piece of road / grass at least 100m long. Pace out a distance of approximatley 50m and set with markers such as a jumper or a branch. Run 4 x 50m sprints. Walk inbetween each one for as long as you need to get back to normal breathing. 1-2 miles easy to finish. If your legs feel very sore after the intervals yesterday this can be at a walk or very slow run but (unless you are injured!) it is essential you get out to stretch the legs and recover from the sprint session. Off road as much as possible
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CLIENT LOG
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WEEK 13
WEEK COMMENCING:
30/03/20WEEKLY GOAL/FOCUS:PEAK TRAINING
89
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
90
Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
91
SESSION PLANSteady 5 with 3 sets of strides Tempo Run. 1.5 miles easy. (7 minutes tempo pace. 7 minutes easy) x 2. 1.5 mile easy.Easy 3 milesSlow 20
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COACHING ADVICERun your steady 5 mile run. In the second half of the run, I want you to run 3 sections of strides. Strides are 10-15 second bursts of almost sprint running. After you have sprinted, allow yourself a short rest, before continuing your steady run. Tempo sections should be run at your 10k race pace. Look up a recent 10k or 5 mile race and calculate what your pace per mile was. You need to complete tempo sections at this pace Off road as much as possible
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CLIENT LOG
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WEEK 14
WEEK COMMENCING:
06/04/20WEEKLY GOAL/FOCUS:PEAK TRAINING OR EARLY TAPER (You know your body best so if you need a long taper to prepare for your marathon then start now. If you tend to recover quickly from long runs then you could wait and begin your taper the following week. Do not pay attention to what other runners around you are doing - do what is right for YOU)
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Session 1Session 2Session 3Session 4Session 5Session 6Session 7Total mileage
98
SESSION PLANEasy 4/5Hill repeatsEasy 3 miles
Slow 22 OR Slow 10
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COACHING ADVICE1 mile warm up. 6 OR 3 x 30 second efforts uphill (If you are starting your taper this week go for the shorter option). Walk back to the bottom and rest before the next rep. 1 mile cool down. Off road as much as possible. If you are starting your taper this week go for the shorter option.
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CLIENT LOG
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