Friday 30 September 2011

Marathon Training ProgrammeMarathon Training Programme

Left QuoteI developed this training programme in an attempt to keep my training interesting and injury-free. Like most marathon training programmes, this one assumes that you can already run 10km. Don't worry if you stop every 5k or so, as long as you are able to do the distance.

This programme is split into three parts.

Part One


The first part is fairly gentle, builds your general fitness, and starts at week 25.

Wed - Cross training
Thu - Leg strengthening / stretches
Sat - Distance run

The cross training builds your cardio-vascular fitness, the leg strengthening and stretches are to prevent injury. Please see Runners World for these exercies.

Part Two


The second part of the programme starts at week 18, and introduces a shorter, interval- or pace-based run on Tuesdays. Your week should then look like this:

Mon - Rest
Tue - Run
Wed - Cross train
Thu - Leg strengthening / stretches
Fri - Rest
Sat - Distance run
Sun - Recover

The Tuesday runs alternate between sprint training and tempo runs.

Sprint Training
Burts of high-energy sprints, which builds muscular and cardio strength. The easiest way to sprint train is to count your steps - sprint as fast as you can for 100 steps, then run slowly for 100 steps, and repeat. Mix it up a little by doing sets of 50 steps, then 200 steps, but always rest after the sprint. The distance should be approximately one quarter of the distance run for that week.

Tempo Runs
Shorter distance, higher speed. Split the distance into 4 parts. The first part is your warm up, so run it at a comfortable pace. The second two parts should be run at a consistent, but fast pace. The fourth part is your cool down, so run it at a comfortable pace. As with the sprint training, the distance is approximately ¼ of the distance run for that week.

Distance Runs
The distance run should always be run at a comfortable pace, so try to concentrate on the distance, rather than speed. The aim of this programme is to get you to the finish. The distance accumulates slowly but inconsistently, to stop the feeling that you're just running further all the time. The graph below shows how the distance runs drop off occassionally to give your body time to adapt and rest before being pushed again.

/photos/marathon_distance_graph.jpg

The distance does look excessive, but it actually increases by an average of 1.5km per week.

Part Three


The wind-down. With only three weeks to go, the distance drops off quickly to make sure your muscles are ready for race day. Make sure you keep the cross-training going, as you don't want your fitness level to drop.



Marathon Training Programme



Week 25
Wed - Cross training: 10 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 10km

Week 24
Wed - Cross training: 10 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 10km

Week 23
Wed - Cross training: 20 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 12km

Week 22
Wed - Cross training: 20 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 13km

Week 21
Wed - Cross training: 30 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 15km

Week 20
Wed - Cross training: 30 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 16km

Week 19
Wed - Cross training: 40 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 18km

Week 18 - introduces the tempo run / sprint training

Week 18
Tue - 5km tempo pace
Wed - Cross training: 40 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 19km

Week 17
Tue - 5km sprint training
Wed - Cross training: 50 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 21km

Week 16
Tue - 5km tempo pace
Wed - Cross training: 50 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 22km

Week 15
Tue - 6km sprint training
Wed - Cross training: 60 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 24km

Week 14
Tue - 6km tempo pace
Wed - Cross training: 60 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 25km

Week 13
Tue - 5km sprint training
Wed - Cross training: 70 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 21km

Week 12
Tue - 7km tempo pace
Wed - Cross training: 70 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 28km

Week 11
Tue - 6km sprint training
Wed - Cross training: 80 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 23km

Week 10
Tue - 8km tempo pace
Wed - Cross training: 80 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 31km

Week 9
Tue - 6km sprint training
Wed - Cross training: 90 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 25km

Week 8
Tue - 8km tempo pace
Wed - Cross training: 90 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 34km

Week 7
Tue - 7km sprint training
Wed - Cross training: 100 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 28km

Week 6
Tue - 9km tempo pace
Wed - Cross training: 100 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 37km

Week 5
Tue - 7km sprint training
Wed - Cross training: 110 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 30km

Week 4
Tue - 10km tempo pace
Wed - Cross training: 110 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 40km

End of the long distances. Maintain cross training.

Week 3
Tue - 5km sprint training
Wed - Cross training: 120 mins
Thu - Leg strengthening / stretches
Sat - Distance run: 20km

Week 2
Tue - 4km tempo pace
Wed - Cross training: 120m
Thu - Leg strengthening / stretches
Sat - Distance run: 15km

One week to go - rest and recover

Last Week
Tue - 5km gentle pace
Wed - Cross training: 60 mins
Thu - Leg strengthening / stretches
Sat - Distance run: RACE DAY!Right Quote

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