Marathon Training Plan - Made easy
Prepared by Paul Fletcher 800m, 1500m & 10,000m European Champion Italy 2019
The key to a good Marathon is a long run within the programme, this of course almost always at the weekend. The length of the long run is ( my thoughts as a qualified endurance coach) dependent upon your estimated finishing time. Obviously a person with an expected finishing time of say 4.5hrs needs a longer run than someone finishing in 2hrs 15min. Need a training plan, fill in the form below. Online coaching contact me Paul Fletcher
I believe it is time on your feet that counts, if you can get out for just 30mins then go for a run. I believe the long run should be approximately 68% of your estimated finishing time. If you estimate your finishing time to be 4hrs, ( This equates to about 49min for 10km road race) then your long run should be about 2hrs 40min. Start at 60min and add 10min per cycle.
This is just an example, as all plans are bespoke to the individual runner.
- Day 1 – Build up to 2 hours, 40 minute. Start with 1 hour and add 10 min every 12 days.
- Day 2 – 60 min @ 80%
- Day 3 – 5k pace – 6 x 1000m with 90sec rest OR jog back tot the start.
- Day 4 – 60 min @ 80%
- Day 5 – Rest
- Day 6 – Marathon rehearsal pace – Run 8 miles, add 1 mile per cycle, until you reach 18 miles or 28km
- Day 7 – 10k pace – Build up to 6 x 1000m with 90secs rest
- Day 8 – 60 min @ 80%
- Day 9 – 3k pace – 8 x 800m @ with 2min recovery
- Day 10 – Rest
- Day 11 – Half-marathon pace – Run 10 miles
- Day 12 – 60 min @ 80%
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