Marathon Training Plan

Sweatshop Marathon plan

This is a sub 5 hour plan that incorporates an addition 6 week base build at the start

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	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

Marathon Training Plan

Sweatshop Marathon plan

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