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Marathon Training Plan
Sweatshop Marathon plan
This is a sub 5 hour plan that incorporates an addition 6 week base build at the startSign In or Register to add this to your Fetch training planner.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
---|---|---|---|---|---|---|---|
Week 1 |
Recovery Run
0mi
00:40:00
40 mins easy
Recovery Run
stretch
|
Pilates
0mi
01:00:00
30 mins body conditioning exercises OR 30 mins cross training stretch
|
Tempo
0mi
00:50:00
10 mins warm-up, 4
x 5 mins at
Threshold effort
with 2 mins jog
recovery between
efforts, 10 mins
cool down stretch
|
Recovery Run
0mi
00:40:00
40 mins easy
Recovery Run 30
mins cross training
stretch
|
Rest
0mi
REST
|
Steady-State
0mi
00:45:00
45 mins steady effort
run over an
undulating route
stretch
|
Long Run
0mi
01:00:00
60 mins easy
effort long run
stretch
|
Week 2 |
Tempo
0mi
01:00:00
10 mins warm-up,
4 x 6 mins at
Threshold effort
with 2 mins jog
recovery between
efforts, 10 mins
cool down
stretch
|
Pilates
0mi
00:30:00
30 mins body
conditioning
exercises OR
30 mins cross
training
stretch
|
Elliptical
0mi
00:45:00
45 mins cross
training stretch
|
Steady-State
0mi
00:45:00
45 mins steady
effort run over an
undulating route -
push the pace up
all hills on your
route stretch
|
Rest
0mi
REST
|
Tempo
0mi
00:50:00
10 mins warm-up, 2 x
10 mins at Threshold
effort over an
undulating route with
4 mins jog recovery
between efforts, 10
mins cool down
stretch
|
Long Run
0mi
01:10:00
70 mins easy
effort long run
stretch
|
Week 3 |
Recovery Run
0mi
00:40:00
40 mins easy
Recovery Run
stretch
|
Pilates
0mi
30 mins body
conditioning
exercises OR
30 mins cross
training
stretch
|
Intervals
0mi
01:00:00
10 mins warm-up, 3
x 8 mins at
Threshold effort
with 3 mins jog
recovery between
efforts, 10 mins
cool down stretch
|
Elliptical
0mi
00:45:00
45 mins cross
training stretch
|
Rest
0mi
REST
|
Tempo
0mi
01:00:00
10 mins warm-up, 3 x
8 mins at Threshold
effort over an
undulating route with
2 mins jog recovery
between efforts, 10
mins cool down
stretch
|
Long Run
0mi
01:20:00
80 mins easy
effort long run
stretch
|
Week 4 |
Recovery Run
0mi
00:40:00
40 mins easy
Recovery Run
stretch
|
Pilates
0mi
30 mins body
conditioning
exercises OR
30 mins cross
training
stretch
|
Intervals
0mi
01:00:00
10 mins warm-up, 5
x 5 mins at
Threshold effort
with 90 seconds jog
recovery between
efforts, 10 mins
cool down stretch
|
Elliptical
0mi
00:45:00
45 mins cross
training stretch
|
Rest
0mi
REST
|
Tempo
0mi
01:00:00
10 mins warm-up, 3 x
10 mins at Threshold
effort (push up hills
to 90% effort) over an
undulating route with
2 mins jog recovery
between efforts, 10
mins cool down
stretch
|
Long Run
0mi
01:30:00
90 mins easy
effort long run
stretch
|
Week 5 |
Intervals
0mi
01:00:00
10 mins warm-up,
2 x 12 mins at
Threshold effort
with 4 mins jog
recovery between
efforts, 10 mins
cool down
stretch
|
Pilates
0mi
Pilates Class or Cross-Training, 30 mins
|
Elliptical
0mi
00:45:00
45 mins cross
training stretch
|
Steady-State
0mi
00:55:00
55 mins steady
effort pace run &
stretch
|
Rest
0mi
REST
|
Tempo
0mi
01:00:00
10 mins warm-up, 3 x
10 mins at Threshold
effort (push up hills
to 90% effort) over an
undulating route with
2 mins jog recovery
between efforts, 10
mins cool down
stretch
|
Long Run
0mi
01:30:00
90 mins easy
effort long run
stretch
|
Week 6 |
Recovery Run
0mi
00:45:00
45 mins easy
Recovery Run
stretch
|
Pilates
0mi
Pilates Class or Cross-Training, 30 mins
|
Tempo
0mi
01:00:00
15 mins easy run
warm-up, 20 mins
at Threshold
effort, 15 mins
easy run cool-down
stretch
|
Elliptical
0mi
01:00:00
60 mins cross
training stretch
|
Rest
0mi
REST
|
Tempo
0mi
01:00:00
10 mins warm-up, 3 x
10 mins at Threshold
effort (push up hills
to 90% effort) over an
undulating route with
2 mins jog recovery
between efforts, 10
mins cool down
stretch
|
Long Run
0mi
01:30:00
90 mins easy
effort long run
stretch
|
Week 7 |
0mi
Easy Pace Run, 30
mins
|
Pilates
0mi
Pilates Class or Cross-Training, 30 mins
|
Elliptical
0mi
00:40:00
Cross-Training,
40 mins
|
Steady-State
0mi
01:30:00
Steady Run, 30mins
|
Rest
0mi
REST
|
Elliptical
0mi
00:30:00
Cross-Training, 30
mins Stretch
|
Long Run
0mi
01:30:00
Long Run/Walk:
90mins (walk,
10mins easy run,
20mins walk,
10mins easy run,
20mins walk,
10mins easy run,
20mins walk,
5mins)
|
Week 8 |
0mi
Easy Pace Run, 30
mins
|
Pilates
0mi
Pilates Class or
Cross-Training,
30 mins
|
Elliptical
0mi
00:40:00
Cross-Training,
40 mins
|
Tempo
0mi
00:35:00
Threshold Run:
warm-up, 10mins
4 x 3 mins effort
with 20seconds jog
recovery between
cool-down, 10mins
|
Rest
0mi
REST
|
Elliptical
0mi
00:30:00
Cross-Training, 30
mins Stretch
|
Long Run
0mi
01:45:00
Long Run/Walk:
105mins (walk,
10mins easy run,
25mins walk,
10mins easy run,
25mins walk,
10mins easy run,
25mins walk,
5mins
|
Week 9 |
Recovery Run
0mi
00:30:00
Recovery Run,
30mins
|
Pilates
0mi
Pilates Class or
Cross-Training,
30 mins
|
Elliptical
0mi
00:40:00
Cross-Training, 2 x
20mins stretch
(Bike / Row /
Step)
|
Tempo
0mi
00:40:00
Threshold Run:
warm-up, 10mins
4 x 4mins effort
with 90seconds jog
recovery between
sets cool-down, 10 mins
|
Rest
0mi
REST
|
Elliptical
0mi
00:30:00
Easy Cross- Training, 30mins
|
Long Run
0mi
01:45:00
Long Run/Walk:
105mins (walk
5mins every 30mins
if necessary)
|
Week 10 |
Steady-State
0mi
00:40:00
Run: 40mins.
|
Pilates
0mi
Pilates Class or Cross-Training, 30 mins
|
Elliptical
0mi
00:30:00
Cross-Training, 30
mins
|
Tempo
0mi
00:45:00
Threshold Run:
warm-up, 10mins
4 x 4mins effort
with 90seconds jog
recovery between
sets cool-down,
10mins
|
Rest
0mi
REST
|
Elliptical
0mi
00:30:00
Cross-Training, 30
mins
|
Long Run
0mi
02:00:00
120mins (walk
5mins, run, 35mins,
walk, 5mins, easy
run, 35mins, walk,
5mins, run 35mins)
|
Week 11 |
Steady-State
0mi
00:40:00
Steady Run,
40mins Stretch,
20mins
|
Pilates
0mi
Pilates Class or Cross-Training, 30 mins
|
Elliptical
0mi
00:40:00
Cross-Training,
40mins
|
Steady-State
0mi
00:40:00
Steady Undulating
Run, 40mins
|
Rest
0mi
REST
|
Elliptical
0mi
00:30:00
Cross-Training, 30
mins Stretch
|
Long Run
0mi
01:30:00
Long Run/Walk:
90mins (walk 5mins
every 25mins if
necessary)
|
Week 12 |
Recovery Run
0mi
00:30:00
Recovery Run, 30
mins Body
Weight Exercises,
15mins
|
Yoga
0mi
REST - Yoga or Pilates Class
|
Tempo
0mi
00:45:00
Threshold Run:
warm-up, 10mins
4 x 5mins with
90seconds Jog
Recovery
between each set
cool-down,
10mins
|
Recovery Run
0mi
00:35:00
Recovery Run,
35mins
|
Rest
0mi
REST
|
Elliptical
0mi
00:45:00
Cross-Training,
45mins
|
Long Run
0mi
02:20:00
Long Run/Walk:
140mins (walk,
5mins easy run,
40mins walk,
5mins easy run,
40mins walk,
5mins easy run, 40
mins walk, 5mins)
|
Week 13 |
Recovery Run
0mi
00:45:00
Recovery Run,
25mins Body
Weight Exercises,
15mins
|
Yoga
0mi
REST - Yoga or
Pilates Class
|
Tempo
0mi
00:45:00
Threshold Run:
warm-up, 10mins
4 x 5mins with
90seconds Jog
Recovery
between each set
cool-down,
10mins
|
Steady-State
0mi
00:40:00
Steady Undulating Run, 40mins
|
Rest
0mi
REST
|
Weights
0mi
00:40:00
Cross-Training,
20mins Body
Weight Exercises,
20mins
|
Long Run
0mi
02:10:00
Long Run/Walk:
160mins (walk,
5mins easy run,
35mins walk,
5mins easy run,
35mins walk,
5mins easy run,
35mins walk,
5mins easy run,
35mins)
|
Week 14 |
Recovery Run
0mi
00:30:00
Recovery Run,
30mins
|
Yoga
0mi
REST - Yoga or
Pilates Class
|
Elliptical
0mi
Cross Training,
20mins Stretch
Body Weight
Exercises, 20mins
|
Tempo
0mi
00:45:00
45mins undulating
including 4 x 5mins
@ 80% effort with
2mins recovery jog
|
Rest
0mi
REST
|
Elliptical
0mi
00:30:00
Swim Cross
Training, 30mins
|
Long Run
0mi
01:20:00
Long Run, 80mins.
Take a brief walk if
required.
|
Week 15 |
Elliptical
0mi
Cross-Training, 3 x
20mins (Body
Weight, 20mins
Core, 20mins
Leg Exercises,
20mins) Stretch
|
Yoga
0mi
REST - Yoga or
Pilates Class
|
Tempo
0mi
00:45:00
Threshold Run:
warm-up, 10mins
4 x 5mins effort
with 90seconds
Jog Recovery
between sets
cool-down,
10mins
|
Recovery Run
0mi
00:30:00
Recovery Run, 30mins
|
Rest
0mi
REST
|
Rest
0mi
REST
|
Long Run
0mi
03:00:00
Long Run/Walk: 180mins (walk, 10mins easy run, 75mins walk, 10mins easy run, 75mins walk, 10mins)
|
Week 16 |
Recovery Run
0mi
00:30:00
Recovery run 30mins stretch
|
Yoga
0mi
REST - Yoga or
Pilates Class
|
Tempo
0mi
00:50:00
Threshold Run:
warm-up, 10mins
4 x 6mins effort
with 2mins Jog
Recovery
between sets
cool-down,
10mins
|
Recovery Run
0mi
00:30:00
Recovery Run, 30mins Body Weight Exercises, 15mins
|
Rest
0mi
REST
|
Rest
0mi
REST
|
Race Pace
0mi
02:30:00
RACE HALF MARATHON or run Half Marathon @ marathon pace
|
Week 17 |
Elliptical
0mi
00:30:00
60 mins: 20min
Row, 20mins Step,
20mins Cross
Trainer
|
Yoga
0mi
REST - Yoga or
Pilates Class
|
Recovery Run
0mi
00:30:00
Recovery Run,
30mins
|
Tempo
0mi
00:50:00
Threshold Run:
warm-up, 10mins
3 x 8mins effort
with 2mins Jog
Recovery between
sets cool-down,
10mins
|
Rest
0mi
REST
|
Recovery Run
0mi
00:20:00
Recovery Run,
20mins Stretch
|
Long Run
0mi
03:20:00
Long Run/Walk:
200mins (walk,
5mins easy run,
45mins and repeat 4
times)
|
Week 18 |
Elliptical
0mi
Cross-Training, 3 x
20mins Steady
effort Stretch
|
Yoga
0mi
REST - Yoga or
Pilates Class
|
Steady-State
0mi
00:45:00
Steady
Undulating Run,
45mins
|
0mi
00:30:00
Easy Run, 40mins Body Weight Exercises, 20mins
|
Rest
0mi
REST
|
Elliptical
0mi
00:30:00
Cross-Training,
30mins Stretch
|
Long Run
0mi
03:00:00
Long Run/Walk:
180mins (25mins @
marathon pace,
5mins walk x 5)
|
Week 19 |
Recovery Run
0mi
00:30:00
Recovery Run,
30mins
|
Weights
0mi
01:00:00
Cross-Training,
20mins Body
Weight Exercises,
20mins Row,
20mins
|
Rest
0mi
REST
|
Tempo
0mi
00:50:00
Threshold Run:
warm-up, 10mins
5 x 5mins with
90seconds Jog
Recovery between
sets cool-down,
10mins
|
Rest
0mi
REST
|
Recovery Run
0mi
00:30:00
Recovery Run,
30mins
|
Race Pace
0mi
02:00:00
Long Run, 120mins
(25mins @ marathon
pace, 5mins walk x
4)
|
Week 20 |
Recovery Run
0mi
00:30:00
Recovery Run,
30mins
|
Yoga
0mi
REST - Yoga or
Pilates Class
|
Tempo
0mi
00:40:00
Threshold Run: warm-up, 10mins 3 x 5mins effort with 2mins Jog Recovery between sets cool-down, 10mins
|
Elliptical
0mi
Cross-Training,
30mins Stretch
|
Rest
0mi
REST
|
Recovery Run
0mi
00:30:00
Recovery Run, 30mins
|
Long Run
0mi
01:00:00
Long Run, 60mins with last 30mins @ target marathon pace
|
Week 21 |
Tempo
0mi
00:32:00
Threshold Run: warm-up, 10mins 2 x 5mins with 60seconds Jog Recovery between sets cool-down, 10mins
|
Yoga
0mi
REST - Yoga or Pilates Class
|
Rest
0mi
REST
|
0mi
00:25:00
Easy Pace Run, 25mins
|
Rest
0mi
REST
|
0mi
00:15:00
Easy Pace Run, 15mins with last 5mins @ marathon pace
|
Race
0mi
00:05:00
Marathon
|