Training Schedule

I am aiming for a sub-4hr marathon time. Here is the training schedule I am using.

A 4:00 marathon is approximately 9:00 per mile. To break 4:00, you should eventually be capable of a sub-1:50 half-marathon (8:20 per mile) and sub-50:00 10K (8:00 per mile). Right now, you should be running at least 20 miles per week, and be able to run for an hour non-stop.

For The Month Ahead…

Your Goal A sub-50:00 10K or sub-40:00 5-mile race (Week 4).
Your Theme You build your base.

Week One – 01 Jan 07
Mon 3M (miles) (approx 30 mins) slow
Tue Rest
Wed 4M (approx 40 mins) slow
Thu 2M (approx 18 mins) steady
Fri Rest
Sat 3M (approx 30 mins) easy
Sun 7M (approx 72 mins) slow

Week Two – 08 Jan 07
Mon Rest
Tue 1M jog, then 2 x 1.5M (or 11-12 mins) fast, with 800m (5-min) jog recoveries, then 1M jog
Wed 5M (approx 50 mins) slow
Thu 1M jog, then 2M (approx 18 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 8M (approx 82 mins) slow

Week Three – 15 Jan 07
Mon Rest
Tue 1M jog, then 3 x 1M (or 8 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed 6M (approx 60 mins) slow
Thu 1M jog, then 3M (approx 27 mins) steady, then 1M jog
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 9M (approx 90 mins) slow

Week Four – 22 Jan 07
Mon Rest
Tue 1M jog, then 4 x 800m (or 4 mins) fast, with 200m (2-min) jog recoveries, then 1M jog
Wed 7M (approx 70 mins) slow
Thu 1M jog, then 2M (approx 16 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-50:00 10K or sub-40:00 5-miler

For The Month Ahead…

Your Goal Complete a run of around 2 hours 40 mins (Week 7).
Your Theme You add volume and speed.

Week Five – 29 Jan 07
Mon Rest
Tue 1M jog, then 4M (or 40 mins) fartlek, then 1M jog
Wed 5M (approx 51 mins) slow
Thu 5M (approx 45 mins) steady
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 11M (approx 1hr 50) slow

Week Six – 05 Feb 07
Mon Rest
Tue 1M jog, then 8 x 400m (or 2 mins) fast with 200m (or 90-sec) jog recoveries, then 1M jog
Wed 6M (approx 60 mins) slow
Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 13M (approx 2hrs 10) slow

Week Seven – 12 Feb 07
Mon Rest
Tue 1M jog, then 9 x 2 mins up hill with slow jog/walk down, then 1M jog
Wed 7M (approx 70 mins) slow
Thu 6M (approx 55 mins) steady
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 15M (approx 2hrs 35) slow

Week Eight – 19 Feb 07
Mon Rest
Tue 1M jog, then 1 min (or 200m) fast, 2 mins (or 400m) fast, 4 mins (or 800m) fast, 2 mins (or 400m) fast, 1 min (or 200m) fast, all with 1-min (or 100m) jog recoveries, then extra 2-min (or 200m) jog. Repeat sequence once, then 1M jog
Wed 8M (approx 82 mins) slow
Thu 1M jog, then 2M (approx 16 mins) brisk, then 1M jog
Fri Rest
Sat 3M (approx 30 mins) easy
Sun Race (5M to half-marathon)

 

For The Month Ahead…

Your Goal A sub-1:50 half-marathon (Week 10).
Your Theme You reach your highest mileage.

Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.

Week Nine – 26 Feb 07
Mon Rest
Tue 1M jog, 12 x 200m (or 1 min) fast, with 100m (or 1-min) jog recoveries, then 1M jog
Wed 7M (approx 70 mins) slow
Thu 8M (approx 73 mins) steady
Fri Rest
Sat 4M (approx 42 mins) easy
Sun 17M (approx 2hrs 55) slow

Week Ten – 05 Mar 07
Mon Rest
Tue 1M jog, 3 x 1.5M (or 12mins) fast with 400m (or 3-min) jog recoveries, then 1M jog
Wed 8M (approx 82 mins) slow
Thu 1 mile jog, then 3M (approx 25 mins) brisk, then 1M jog
Fri Rest
Sat 3M (approx 30 mins) easy
Sun Half-marathon Aim for sub-1:50

Week Eleven – 12 Mar 07
Mon Rest
Tue 1M jog, 6M (approx 55 mins) fartlek, then 1M jog
Wed 6M (approx 55 mins) slow
Thu 10M (approx 90 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 19M (approx 3hrs 15) slow

Week Twelve – 19 Mar 07
Mon Rest
Tue 1M jog, 3 x 1.5M (or 12 mins) fast with 400m (or 3-min) jog recoveries, then 1M jog
Wed 8M (approx 82 mins) slow
Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 19M (approx 3hrs 15) slow

 

For The Month Ahead…

Your Goal A serious taper and a rewarding marathon.

Week Thirteen – 26 Mar 07
Mon Rest
Tue 1M jog, 5 x 1M (or 8 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog
Wed 7M (approx 70 mins) slow
Thu 1M jog, 4M (approx 35 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 22M (approx 3hrs 45) slow

Week Fourteen – 02 Apr 07
Mon Rest
Tue 1M jog, then 6 x 800m (or 4 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog
Wed 6M (approx 60 mins) slow
Thu 9M (approx 82 mins) steady
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 18M (approx 3hrs 05) slow

Week Fifteen – 09 Apr 07
Mon Rest
Tue 1M jog, then 12 x 2 mins up hill, with slow jog/walk down, then 1M jog
Wed 5M (approx 50 mins) slow
Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog
Fri Rest
Sat 4M (approx 40 mins) easy
Sun 12M (approx 1hr 50) steady

Week Sixteen – 16 Apr 07
Mon Rest
Tue 1M jog, then 6 x 400m (or 2 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog
Wed 4M (approx 40 mins) slow
Thu Rest
Fri Rest
Sat 2M (or 20 mins) easy, in racing kit
Sun The race