See the full list of plans
Sign In or Register to add this to your Fetch training planner.
Marathon Training Plan
14 Week Sub 4hr Marathon 2011
Sign 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 |
3mi
00:27:43 |
Intervals
3mi
00:28:37
10m warm-up jog 10*30sec fast 1m recovery easy 5m jog
|
5mi
00:43:08
Easy
|
3mi
Aim for 24m
|
|||
| Week 2 |
Long Run
9mi
Steady
|
Long Run
6mi
Steady
|
Hill Work
0mi
10m warm-up, 8*40secs uphill jog back, 10m warm-down
|
6mi
Easy
|
5mi
Steady
|
Long Run
12mi
aim 2 hours
|
|
| Week 3 |
6mi
Steady
|
Intervals
0mi
Warm-up, 4*60secs FAST then 4*30secs fast, both with 60sec recoveries then 10m jog
|
6mi
Easy
|
0mi
20m jog and strides
|
Race
6mi
Aim 52m
|
||
| Week 4 |
6mi
Easy
|
Hill Work
0mi
10m jog, 8*40secs uphill, recovery back down, 10m warm-down
|
6mi
Easy
|
0mi
20m moderate
|
6mi
race pace
|
||
| Week 5 |
Fartleks
6mi
|
Intervals
0mi
10m jog, 10*40sec uphill jog back recovery, then jog home
|
5mi
Easy
|
Long Run
15mi
moderate pace
|
|||
| Week 6 |
6mi
steady
|
Intervals
6mi
steady, including10*1m fast, 2m slow
|
Intervals
6mi
2m easy, 2m brisk, 2m easy
|
0mi
25m easy
|
Tempo
6mi
10k race or 6m fast
|
||
| Week 7 |
Fartleks
6mi
|
Intervals
0mi
warm-up, 3*1m timed, 4m recovery, warm down
|
5mi
easy
|
0mi
25m easy
|
Race
13.2mi
Brighton Half
|
||
| Week 8 |
6mi
2m easy, 3m brisk, 1m jog
|
Hill Work
0mi
10*40secs fast uphill, jog back down
|
6mi
easy
|
18mi
easy aim for 3 hours
|
|||
| Week 9 |
Long Run
20mi
|
||||||
| Week 10 |
5mi
very easy, off-road
|
Fartleks
6mi
easy
|
6mi
easy
|
0mi
30m on grass
|
Long Run
20mi
practice fuelling 2m walk every hour aim for 3:20
|
||
| Week 11 |
5mi
very easy off-road
|
Fartleks
6mi
|
8mi
steady
|
0mi
30m easy on grass
|
Long Run
22mi
take drinks, practice fuelling
|
||
| Week 12 |
4mi
very easy off-road
|
6mi
steady
|
Intervals
6mi
6m incl 6*2m fast, 2m slow
|
0mi
30m steady
|
Race
6mi
6-10m with long warm-up & warm-down
|
||
| Week 13 |
6mi
easy
|
Intervals
6mi
6m incl. 8*1m fast, 1m slow
|
5mi
steady
|
Race Pace
0mi
warm-up then 3m at marathon pace then warm-down
|
Long Run
10mi
10m steady in race kit, practice pre-race routine
|
||
| Week 14 |
Intervals
0mi
5m steady plus 6*1m brisk
|
0mi
rest or 20m easy
|
Long Run
0mi
20m easy
|
Long Run
0mi
15m jog incl. 6*100metre strides
|