42k - Marathon
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
wants to challenge themselves over the full marathon distance. The goal is to finish the race injury-free, happy with their accomplishment
and to enjoy the training journey getting to the finish line.
Intermediate Plan: designed for the experienced athlete who has completed several half-marathons, possibly a marathon or two, and has
a time goal that they want to achieve. The athlete has some experience with executing training plans and often knows how their bodies
will respond to training.
First-Time Marathon Plan
|1||Rest||6 km, including 4min TUT||Rest||8 km||Rest||6 km||10 km||30 km|
|2||Rest||6 km, including 4min TUT||Rest||8 km||Rest||6 km||12 km||32 km|
|3||Rest||7 km, including 5min TUT||Rest||8 km||Rest||6 km||14 km||35 km|
|4. Recovery||Rest||5 km, easy||Rest||8 km, easy||Rest||Rest||10 km||23 km|
|5||Rest||7 km, including 5min TUT||Rest||10 km, including 10min T||Rest||6 km||16 km||39 km|
|6||Rest||8 km, including 6min TUT||Rest||10 km, including 12min T||Rest||6 km||18 km||42 km|
|7||Rest||8 km, including 6min TUT||Rest||10 km, including 15min T||Rest||6 km||20 km||44 km|
|8. Recovery||Rest||8 km, easy||Rest||8 km, easy||Rest||Rest||12 km||28 km|
|9||Rest||8 km, including 7min TUT||Rest||12 km, including 15min T||Rest||8 km @GP||20 km||48 km|
|10||Rest||8 km, including 3x2min FK||Rest||12 km, including 20min T||Rest||3 km, easy jog||REACH Half||46 km|
|11-Recovery||Rest||8 km, easy||Rest||10 km, easy||Rest||Rest||26 km||44 km|
|12||Rest||8 km, including 8min TUT||Rest||14 km, including 25min T||Rest||8 km @GP||29 km||59 km|
|13||Rest||8 km, including 4x2min FK||Rest||14 km, including 25min T||Rest||8 km @GP||32 km||62 km|
|14-Taper||Rest||8 km, including 6min TUT||Rest||16 km, including 30min T||Rest||6 km @GP||20 km||50 km|
|15-Taper||Rest||5 km, incl. 3x2min @GP||Rest||8 km, including 15min T||Rest|
5 km, incl. 3x2min @GP
|10 km||28 km|
|16-Race Week||Rest||5 km, including 3x2min T||Rest||5 km, easy||Rest||3 km, easy jog|
Ottawa Marathon (May 27)
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.
Tempo (T): Slower than 10K race pace, hard but sustainable; rather not talk, but not gasping for breath; HR = low Zone 4.
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.
Goal Pace (GP): Your marathon goal pace (per km).
Intermediate Plan to a Faster Marathon