Marathon training schedule

I’m using the FIRST three day a week training plan as recommended by Runners World, in an attempt to limit the amount of running I do and thereby hopefully prevent injury.  I’ll be cross-training on three of the other days a week: spin and pilates every week and boxercise, rowing and weights all making regular but less frequent appearances.  The day after the long run will always be a complete rest day.

The paces for the three running sessions are all set by FIRST.  For me, they’ll be as follows:

Long run  Between 10.30 and 11 minute miles
Long tempo  10.15 min miles
Mid tempo  10 min miles
Short tempo  9.40 min miles
Reps on treadmill (so expressed in KPH):
1600m reps  10.9 kph
1200m reps  11.2 kph
800m reps  11.4 kph
400m reps  12.0 kph

The resulting training schedule is below.   At the start of the schedule I can run 10K comfortably in just under an hour.  Until New Year I’ll be building up a solid base to 10 miles; after New Year the hard work begins.

WEEK RUN 1 RUN 2 LONG RUN
1 Nov – 7 Nov 5 miles 4 x 400m 6 miles
8 Nov – 14 Nov 4 miles 3 x 1200m 7 miles
15 Nov – 21 Nov 5 miles 3 x 800m 8 miles
22 Nov – 28 Nov 3 miles 2 x 1600 m 6 miles
29 Nov – 5 Dec 5 miles 6 x 400m 8 miles
6 Dec – 12 Dec 4 miles 3 x 1200m 9 miles
13 Dec – 19 Dec 3 miles 4 x 800m 7 miles
20 Dec – 26 Dec 5 miles 2 x 1600m 10 miles
27 Dec – 2 Jan 3 miles 8 x 400s 10 miles
3 Jan – 9 Jan 5 miles 4 x 1200m 12 miles
10 Jan – 16 Jan 7 miles 6 x 800m 13 miles
17 Jan – 23 Jan 3 miles 3 x 1600m 14 miles
24 Jan – 30 Jan 5 miles 10 x 400m 10 miles
31 Jan – 6 Feb Skiing Skiing 15 miles
7 Feb – 13 Feb 8 miles 7 x 800m 17 miles
14 Feb – 20 Feb 10 miles 3 x 1600m 13 miles
21 Feb – 27 Feb 3 miles 12 x 400m 18 miles
28 Feb – 6 Mar 5 miles 8 x 800m 15 miles
7 Mar – 13 Mar 8 miles 4 x 1600m 20 miles
14 Mar – 20 Mar 5 miles 12 x 400m 15 miles
21 Mar – 27 Mar 5 miles 6 x 1200m 20 miles
28 Mar – 3 Apr 4 miles 7 x 800m 15 miles
4 Apr – 10 Apr 8 miles 3 x 1600m 10 miles
11 Apr – 17 Apr Easy 30 min Easy 20 min MARATHON
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