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Marathon Training Plan
Amsterdam Marathon 2014 training plan
Based on FIRST Run Less, Run Faster philosophySign 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 |
Intervals
3mi
00:30:00
3x1600 with 400 RI
7:08 pace!
|
Race
6.2mi
00:50:00
Yateley 10km
|
Medium Long Run
13mi
01:57:26
MP 8:32 30secs
|
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| Week 2 |
Road Biking
30mi
02:00:00
North Hants CC
|
Intervals
3mi
00:30:00
4x800 @ 3:26 pace
2min RI
|
Tempo
7mi
01:00:00
1m easy 5m MP (8:32) 1m easy
|
Medium Long Run
15mi
02:19:15
8:32 45secs (9:17 pace)
|
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| Week 3 |
Road Biking
30mi
02:00:00
North Hants CC
|
Intervals
3mi
00:30:00
1200@ 5:15
1000@ 4:20
800@ 3:26
600@ 2:34
400@1:41
2min RI
|
Tempo
7mi
01:00:00
1m easy 5m LT (8:11) 1m easy
|
Medium Long Run
17mi
02:37:49
@ 9:17 pace
|
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| Week 4 |
Road Biking
30mi
02:00:00
North Hants CC
|
Intervals
3mi
01:00:00
1000 x5 @ 4:20 with 400 RI
|
Tempo
6mi
01:00:00
1m easy 4m MT (7:56) 1m easy
|
Medium Long Run
15mi
02:19:15
9:17 pace
|
Cricket
0mi
England vs India Test
|
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| Week 5 |
Road Biking
30mi
02:00:00
North Hants CC
|
Intervals
3mi
01:00:00
3x 1600m with 400 RI
|
Tempo
6mi
01:00:00
2m easy 3m ST (7:41) 1m easy
|
Long Run
16mi
02:28:32
At MP 8:32 45 (9:17)
|
|||
| Week 6 |
Road Biking
30mi
02:00:00
North Hants CC
|
Intervals
3mi
00:30:00
2x 1200@ 5:15
4x 800@ 3:26
2min RI
|
Race
6.2mi
00:50:00
Yateley 10km
|
Long Run
18mi
02:45:00
8:32 60 (9:32)
|
|||
| Week 7 |
Intervals
3mi
00:30:00
6x 800@ 3:26
90sec RI
|
Tempo
8mi
01:00:00
1m easy 6m LT (8:11) 1m easy
|
Long Run
16mi
02:28:32
At MP 8:32 45 (9:17)
|
||||
| Week 8 |
Road Biking
30mi
02:00:00
North Hants CC
|
Intervals
5mi
01:00:00
2 x (6x400m) @ 1:41
90 sec RI
Rest 2m 30sec between each set
|
Tempo
6mi
01:00:00
2m easy 3m ST (7:41) 1m easy
|
Long Run
20mi
03:05:40
8:32 45 (9:17 pace)
|
|||
| Week 9 |
Road Biking
30mi
02:00:00
North Hants CC
|
Intervals
5mi
01:00:00
2 x 1600m @7:08 (1 min rest)
2 x 800m @ 3:26 (1m rest)
|
Tempo
6mi
01:00:00
1m easy 4m MT (7:56) 1m easy
|
Long Run
16mi
02:24:32
8:32 30 (9:02 pace)
|
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| Week 10 |
Road Biking
30mi
02:00:00
North Hants CC
|
Intervals
5mi
01:00:00
4 x 1200m @ 5:15
(2min RI)
|
Tempo
10mi
01:30:00
10m MP (8:32)
|
Long Run
18mi
02:42:36
8:32 30 (9:02 pace)
|
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| Week 11 |
Intervals
5mi
01:00:00
1000m @ 4:20
2000m @ 9:00
1000m @ 4:20
1000m @ 4.20
400m RI
|
Tempo
7mi
01:00:00
1m easy 5m MP (8:32) 1m easy
|
Long Run
20mi
03:05:40
8:32 45 (9:17 pace)
|
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| Week 12 |
Intervals
5mi
01:00:00
3 X 1600m @ 7:08
400m RI
|
Tempo
10mi
01:25:20
10m MP (8:32)
|
Long Run
18mi
02:42:36
8:32 30 (9:02 pace)
|
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| Week 13 |
Intervals
4mi
01:00:00
10 X 400m @ 1:41
400 RI
|
Tempo
8mi
01:10:00
10 min warm up
8m @ MP (8.3210min cooldown
|
Long Run
16mi
02:24:32
8:32 30 (9:02 pace)
|
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| Week 14 |
Intervals
5mi
01:00:00
8 x 800m @ 3:26
90sec RI
|
Tempo
7mi
01:00:00
1m easy 5m MT 7:56) 1m easy
|
Race
13.1mi
01:51:51
Basingstoke Half Marathon 8:32 pace
|
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| Week 15 |
Intervals
5mi
01:00:00
5 x 1000m @ 4:20
400m RI
|
Tempo
6mi
01:00:00
2m easy 3m ST (7:41) 1m easy
|
Tempo
10mi
01:25:00
10m MP (8:32)
|
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| Week 16 |
Intervals
5mi
01:00:00
6 x 400m @ 1:41
400m RI
|
Tempo
4mi
00:50:00
10 min warm up
3m @ MP (8.32)
10min cooldown
|
Race
26.2mi
03:59:00
Amsterdam Marathon
|