Plan - Marathon
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42k - Marathon
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Target athletes:
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First –Time Plan: designed for the athlete who has completed a handful of 5K and 10K races, possibly a half-marathon or two, and now
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wants to challenge themselves over the full marathon distance. The goal is to finish the race injury-free, happy with their accomplishment
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and to enjoy the training journey getting to the finish line.
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Intermediate Plan: designed for the experienced athlete who has completed several half-marathons, possibly a marathon or two, and has
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a time goal that they want to achieve. The athlete has some experience with executing training plans and often knows how their bodies
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will respond to training.
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First-Time Marathon Plan
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WeekMonTuesWedThursFriSatSunTotals
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1Rest6 km, including 4min TUTRest8 kmRest6 km10 km30 km
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2Rest6 km, including 4min TUTRest8 kmRest6 km12 km32 km
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3Rest7 km, including 5min TUTRest8 kmRest6 km14 km35 km
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4. RecoveryRest5 km, easyRest8 km, easyRestRest10 km23 km
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5Rest7 km, including 5min TUTRest10 km, including 10min TRest6 km16 km39 km
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6Rest8 km, including 6min TUTRest10 km, including 12min TRest6 km18 km42 km
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7Rest8 km, including 6min TUTRest10 km, including 15min TRest6 km20 km44 km
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8. RecoveryRest8 km, easyRest8 km, easyRestRest12 km28 km
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9Rest8 km, including 7min TUTRest12 km, including 15min TRest8 km @GP20 km48 km
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10Rest8 km, including 3x2min FKRest12 km, including 20min TRest3 km, easy jogREACH Half46 km
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11-RecoveryRest8 km, easyRest10 km, easyRestRest26 km44 km
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12Rest8 km, including 8min TUTRest14 km, including 25min TRest8 km @GP29 km59 km
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13Rest8 km, including 4x2min FKRest14 km, including 25min TRest8 km @GP32 km62 km
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14-TaperRest8 km, including 6min TUTRest16 km, including 30min TRest6 km @GP20 km50 km
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15-TaperRest5 km, incl. 3x2min @GPRest8 km, including 15min TRest
5 km, incl. 3x2min @GP
10 km28 km
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16-Race WeekRest5 km, including 3x2min TRest5 km, easyRest3 km, easy jog
Ottawa Marathon (May 27)
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Definitions
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Total Uphill Time (TUT): The total number of minutes you spend running semi-vigorously up inclines; effort should feel like a 10K race at the top. Could be repeats up the same hill or total uphill time over a hilly loop.
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Tempo (T): Slower than 10K race pace, hard but sustainable; rather not talk, but not gasping for breath; HR = low Zone 4.
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Fartlek (F): Pick up the pace to a hard 5K effort for the timed interval duration; enough to make you breathe harder, but not over threshold; HR = upper Zone 4 at the end of the interval. Concentrate on running efficiently for the interval. Recover at an easy pace between intervals.
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Goal Pace (GP): Your marathon goal pace (per km).
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Intermediate Plan to a Faster Marathon
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