14-WEEK MARATHON - Lucozade · 14-WEEK MARATHON TARGET 4HRS 45 OR MORE Tempo Run at a challenging...
Transcript of 14-WEEK MARATHON - Lucozade · 14-WEEK MARATHON TARGET 4HRS 45 OR MORE Tempo Run at a challenging...
14-WEEK MARATHON TARGET 4HRS 45 OR MORE
Tempo Run at a challenging – but sustainable – pace.Fast Push yourself to the highest pace you can.Easy Run at a relaxed pace.Jog Run at a slow pace.
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MON TUE WED THU FRI SAT SUN30 mins steady walking
15 mins steady walking
30 mins easy running
10 mins steady walking
10 mins brisk walking
20 mins easy running
10 mins easy walking
5 mins brisk walking; 5 mins easy running – 4 reps
10 mins steady walking
20 mins easy running
10 mins steady walking
20 mins easy running
10 mins brisk walking
20 mins easy running
10 mins brisk walking
10 mins brisk walking
30 mins easy running
10 mins brisk walking
10 mins brisk walking
35 mins easy running
10 mins brisk walking
10 mins running; 5 mins walking – 4 reps
3 mins brisk walking; 7 mins easy running – 4 reps
15 mins steady walking
20 mins easy running
15 mins steady walking
20 mins easy running
10 mins brisk walking
25 mins easy running
10 mins brisk walking
2 mins brisk walking; 8 mins easy running – 4 reps
10 mins steady walking
25 mins easy running
10 mins steady walking
25 mins easy running
1 min brisk walking; 9 mins easy running – 4 reps
10 mins steady walking
30 mins easy running
10 mins steady walking
30 mins easy running
10 mins easy running
1 min tempo running; 2 mins walking then jogging – 6 reps
10 mins easy jogging
5 mins steady walking
35 mins easy running
5 mins steady walking
35 mins easy running
You’ve accepted running’s most exciting challenge. You know you can run for 30 minutes. You’re readyto start training for a marathon.
Our schedule’s designed to fit around your timetable – change the order of the runs to suit your commitments. Just try to have a rest day between training sessions. Be flexible, but follow the plan’s principles ofprogression, overload and rest.
Make your training plan your own. Print it out, write in your target time and make a pledge – whatever it takes to help you stick to the plan.
Building time on feet
Building time on feet
Building time on feet
MY PLEDGE:
MY TARGET TIME:
#1 This is a good opportunity to practice your race day preparation.
What is your marathon race pace? Run a half marathon, double your finish time and add 30 minutes to get an approximate indication of your marathon finish time. If your half marathon took you 2 hours you should expect your marathon to take you around 4 hours 30 minutes.
#4 Concentrate hard on this run. Practise your fuelling and hydration strategies.
#2 Use this session to practice your fuelling and hydration strategies.
#6 Make sure you start sensibly, and stick to your race and pace plan. You’ve done the training – you’re physically and psychologically ready to go the distance
#3 Practice your fuelling and hydration strategies.
712 mins running; 3 mins walking – 4 reps
12 mins easy running
2 mins tempo running; 2 mins jogging then walking – 6 reps
12 mins jogging
40 mins easy running
5 mins steady walking
30 mins easy running
5 mins walking
20 mins easy running
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30 mins easy running15 mins steady running
3 mins tempo running; 1 min walking – 6 reps
15 mins easy running
Race 10k or a half marathon.
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MON TUE WED THU FRI SAT SUN
30 mins steady running
25 mins easy running5 mins walking25 mins easy running5 mins walking25 mins easy running5 mins walking25 mins easy running
10 mins easy running
8 mins tempo running; 2 mins easy running – 3 reps
10 mins easy running
35 mins steady running
35 mins easy running; 3 mins walking – 4 reps
10 mins easy running
10 mins steady running
10 mins fast running
10 mins steady running
10 mins easy running
40 mins easy running 5 mins brisk walking60 mins easy running5 mins brisk walking60 mins easy running10 mins brisk walking30 mins easy running10 mins easy walking
10 mins easy running
40 mins tempo running
10 mins easy running
20 mins easy running 90 minutes easy running
Wear the kit and running shoes you’ll use on race day to check they’re comfortable.
10 mins easy running
30 mins running at marathon race pace
10 mins easy running
RACE DAYGOOD LUCK
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145 mins easy running
Run 1 mile at marathon race pace
5 mins easy running
25 mins easy running 60 mins easy running5 mins easy running
30 secs fast running; 30 secs walking – 4 reps
5 min easy running
20 mins easy running 10 mins easy running
Taper your running and
rest up
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#2
#3
#4
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#6
#5 Wear the kit and running shoes you’ll use on race day to checkthey’re comfortable.
14-WEEK MARATHON TARGET 4HRS – 4HRS 45
Tempo Run at a challenging – but sustainable – pace.Fast Push yourself to the highest pace you can.Easy Run at a relaxed pace.Jog Run at a slow pace.
WEEK
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3
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MON TUE WED THU FRI SAT SUN15 mins easy running 10 mins easy running
1 min hard running; 3 mins easy running – 4 reps
10 mins easy running
60 mins easy running 10 mins easy running
10 mins tempo running
10 mins easy running
15 mins easy running 10 mins easy running
2 mins hard running; 3 mins easy running – 4 reps
10 mins easy running
75 mins easy running10 mins easy running
15 mins tempo running
10 mins easy running
15 mins easy running 10 mins easy running
3 mins hard running; 3 mins easy running – 4 reps
10 mins easy running
90 mins easy running.
10 mins easy running
20 mins tempo running
10 mins easy running
15 mins easy running 10 mins easy running
5 mins hard running; 3 mins easy running – 4 reps
10 mins easy running
105 mins easy running
10 mins easy running
30 mins tempo running
10 mins easy running
20 mins steady running
55 mins steady running
115 mins steady running
45 mins steady running
30 mins easy running Run a half marathon10 mins easy running
30 secs fast running; 1 min jogging – 4 reps
10 mins easy running
Pick up the pace and hit your target time when you run your marathon. Follow our training plan for people who are confident they can run for at least 60 minutes.
Our schedule of three or four runs a week is designed to fit around your timetable – change the order of the runs to suit your commitments. Just try to have a rest day between training sessions. Be flexible, but firm – make sure you get out and train.
Make your training plan your own. Print it out, write in your target time and make a pledge – whatever it takes to help you stick to the plan.
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#2
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#1
MY PLEDGE:
MY TARGET TIME:
720 mins easy running 5 mins easy running
20 mins steady running
10 mins brisk running
5 mins easy running
130 mins easy running
10 mins easy running
5 mins steady running; 5 mins faster running; 5 mins easy – 2 reps
10 mins easy running
#1 Use this session to practice your hydration and refuelling strategies.
#2
#3
#4
Practice your hydration and refuelling strategies.
Practice your fuelling and hydration strategies. Wear the kit and running shoes you’ll use on race day to check they’re comfortable.
Make sure you start sensibly, and stick to your race and pace plan. You’ve done the training – you’re physically and psychologically ready to go the distance.
Relax, have fun and enjoy yourself.
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MON TUE WED THU FRI SAT SUN
RACE DAYGOOD LUCK
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14Race week – taper your running and
rest up
Start tapering your training
The tapering phase continues
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#2
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#2
25 mins easy running 15 mins easy running
5 mins fast running; 2 mins easy running – 5 reps
15 mins easy running
150 mins easy running
10 mins easy running
10 mins at marathon pace; 3 mins jogging – 3 reps
10 mins easy running
30 mins easy running 15 mins easy running
5 mins fast running; 1 mins easy running – 5 reps
15 mins easy running
165 mins easy running
10 mins easy running
15 mins at marathon pace; 3 mins jogging – 2 reps
10 mins easy running
45 mins easy running 15 mins easy running Race in a half marathon or a 10-mile road race
20 mins easy running
30 mins easy running 15 mins easy running
8 mins fast running; 2 mins easy jogging – 4 reps
15 mins easy jogging
180 mins easy running
15 mins easy running
40 mins at marathon pace
15 mins easy running
25 mins easy running 45 mins steady running
90 mins easy running 10 mins easy running
5 mins tempo running; 5 mins easy running – 3 reps
10 mins easy running
Rest or 25 mins easy running
30 mins easy running 60 mins easy running10 mins easy running
15 mins at marathon pace
1 min brisk running; 1 min walking – 4 reps
10 mins easy running
20 mins easy running 10 mins easy running10 mins easy jogging
Run 1 mile at marathon race pace; 10 mins easy jogging – 2 reps
14-WEEK MARATHON TARGET UNDER 4HRS
Tempo Run at a challenging – but sustainable – pace.Fast Push yourself to the highest pace you can.Easy Run at a relaxed pace.Jog Run at a slow pace.
WEEK
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MON TUE WED THU FRI SAT SUN15 mins easy running 40 mins easy runningRest, visit the gym or
go swimming – keep mobile
10 mins easy running
20 mins steady running
10 mins easy running
75 mins easy running 15 mins easy running
2 mins hard running; 2 mins easy jogging – 5 reps
15 mins easy running
20 mins easy running 45 mins easy runningRest, visit the gym or go swimming – keep mobile
10 mins easy running
25 mins steady running
10 mins easy running
80 mins easy running 15 mins easy running
3 mins hard running; 2 mins easy jogging – 5 reps
15 mins easy running
25 mins easy running 50 mins easy runningRest, visit the gym or go swimming – keep mobile
10 mins easy running
30 mins steady running
10 mins easy running
90 mins easy running 15 mins easy running
4 mins hard running; 2 mins easy jogging – 5 reps
15 mins easy running
30 mins easy running 60 mins easy runningRest, visit the gym or go swimming – keep mobile
10 mins easy running
35 mins steady running
10 mins easy running
100 mins easy running
15 mins easy running
5 mins tempo running; 2 mins easy jogging – 5 reps
15 mins easy running
35 mins easy running 60 mins easy runningRest, visit the gym or go swimming – keep mobile
10 mins easy running
40 mins steady running
10 mins easy running
30 mins easy running30 mins steady running20 mins easy running20 mins steady running15 mins easy running
15 mins easy running
3 mins steady running; 2 mins hard running; 2 mins easy jogging – 5 reps
15 mins easy running
35 mins easy running 10 mins easy running
35 mins steady running
10 mins easy running
Rest, visit the gym or go swimming – keep mobile
10 mins easy running
40 mins fartlek
10 mins easy running
10 mins very easy running110 mins steady running10 mins easy running
15 mins easy running
5 mins fast running; 2 mins easy jogging – 4 reps
15 mins easy running
You’ve already notched up real miles on the road – now it’s time to take on a marathon.
Monday is time for active recovery. Tuesday’s intervals develop your speed, endurance and tempo/threshold running. Wednesday builds core and leg strength in the gym, or allows active recovery through swimming. Put in the miles on Thursdays and rest up on Fridays – you’ll be building stamina and strength at the week-end.
Make your training plan your own. Print it out, write in your target time and make a pledge – whatever it takes to help you stick to the plan.
#1
#1
MY PLEDGE:
MY TARGET TIME:
#4 Make sure you start sensibly, and stick to your race and pace plan. You’ve done the training – you’re physically and psychologically ready to go the distance.
Relax, have fun and enjoy yourself.
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20 mins easy running 40 mins steady running
Rest, visit the gym or go swimming – keep mobile
15 mins easy running Run a half marathon20 mins easy running
20 mins steady running
20 mins easy running
#2
#1 Use this session to practice your fuelling and hydration strategies.
#2 This is a good opportunity to practice your race day preparation.
What is your marathon race pace? Run a half marathon, double your finish time and add 30 minutes to get an approximate indication of your marathon finish time. If your half marathon took you 2 hours you should expect your marathon to take you around 4 hours 30 minutes.
#3 Practise your fuelling and hydration strategies. Wear the kit and running shoes you’ll use on race day to check they’re comfortable.
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MON TUE WED THU FRI SAT SUN
RACE DAYGOOD LUCK
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14Race week – taper your running and
rest up
Race week or a lighter week
#4
35 mins easy running 80 mins steady running
Rest, visit the gym or go swimming – keep mobile
40 mins easy running 30 mins easy running60 mins steady running30 mins easy running20 mins steady running10 mins easy running
15 mins easy running
6 mins hard running; 2 mins jogging – 4 reps
15 mins easy running
35 mins easy running 70 mins steady running
Rest, visit the gym or go swimming – keep mobile
40 mins easy running 190 mins easy running
10 mins easy running
30 mins tempo running
5 mins easy jogging
20 mins tempo running
10 mins easy jogging
30 mins easy running 20 mins easy runningRest, visit the gym or go swimming – keep mobile
15 mins easy running Race a half marathon or a 10-mile/10k road race
15 mins easy running
3 mins at marathon pace; 2 mins jogging – 4 reps
15 mins easy running
20 mins easy running 15 mins easy running
8 mins fast running; 2 mins easy jogging – 4 reps
15 mins easy running
Rest, visit the gym or go swimming – keep mobile
40 mins easy running 30 mins easy running
60 mins at marathon pace
30 mins easy running
10 mins easy running
50 mins at marathon pace
10 mins easy running
25 mins easy running 45 mins steady running
Rest, visit the gym or go swimming – keep mobile
20 mins easy running 90 mins steady running
15 mins easy running
30 mins tempo running
15 mins easy running
30 mins easy running 20 mins easy running Light stretching and mobility work
60 mins easy running10 mins easy running
20 mins at marathon pace
1 min brisk running;1 min walking recovery – 4 reps
10 mins easy running
15 mins easy running 10 mins easy running 10 mins easy joggingRun 1 mile at marathon pace10 mins easy joggingRun 1 mile at marathon pace10 mins easy jogging
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16-WEEK MARATHON SCHEDULETARGET 8-MIN MILES
Easy Run at a relaxed pace, under 60% of your max. effortSteady Up the pace to between 60-70% of your max. effortTempo Concentrate on sustaining a pace at 70-75% max. effortThreshold Improve strength with controlled discomfort – that’s 80% max. effortTMP Your target marathon pace – roughly 8-minute miles
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MON TUE WED THU FRI SAT SUNEasy, 15 minsThreshold, 2 min; jog, 2 min – 6 repsEasy, 15 min
Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Easy, 30 min
Easy, 40 min
Easy, 40 min
Easy, 40 min
Easy, 40 min
Easy, 10 minSteady, 30 minEasy, 10 min
Easy, 10 minFast, 30 minEasy, 10 min
Easy, 1 hr 15 min
Easy, 1 hr 30 min
Easy, 1 hr 30 min
Easy, 10 miles
TMP, 3 miles45 sec-per-mile slower than target, 6 milesTMP, 3 miles
Steady, 40 min Rest
Rest
Rest
Rest
Rest
Easy, 15 minThreshold, 3 min; jog, 90 sec – 6 repsEasy, 15 min
Easy, 15 minThreshold, 4 min; jog, 90 sec – 6 repsEasy, 15 min
Easy, 50 min
Steady, 50 min
Run, 10 minTempo, 20 minEasy, 10 min
Easy, 10 minSteady, 20 minHard, 10 minEasy 10 min
Run, 10 minEasy, 10 minSteady, 10 minHard, 10 minEasy, 10 min
Steady, 50 min
Easy, 50 min
Easy, 15 minTempo, 5 min; jog2 min – 5 repsEasy, 15 min
Easy, 10 min
6Easy, 30 minSteady, 30 min
Easy, 15 minSteady, 3 min; tempo, 2 min; threshold, 1 min; jog, 2 min –4 repsEasy, 15 min
Easy, 10 minTempo, 30 minEasy, 10 min
Experience. Commitment. Motivation. If you’re a strong runner with all three, push your boundaries with our 16-week training plan for a fast marathon – specially created by elite coach Martin Yelling.
Make your training plan your own. Print it out, write in your target time and make a pledge – whatever it takes to help you stick to the plan.
MY PLEDGE:
MY TARGET TIME:
Easy, 40 min Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest Steady run, 14 miles – or a half-marathon race
7RestEasy, 15 min
Threshold, 5 min; jog, 90 sec – 5 repsRun, 15 min
Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Easy, 40 min
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Easy, 10 minTempo, 15 minThreshold, 15 minEasy, 10 min
8-min mile, 1 mile9-min miles, 8 milesTMP, 5 miles7:30-min mile, 1 mile9-min mile, 1 mile
Easy, 20 minSteady, 20 minEasy, 20 min
Easy, 50 min Easy, 1 mileTMP, 6 miles9-min miles, 6 milesTMP, 4 mileEasy, 1 mile
Steady, 50 min
Steady, 50 minTempo, 2 min; slow easy, 2 min – 3 repsEasy, 10 min
Easy, 40 min
Rest
Easy, 15 minThreshold, 2 min; easy, 2 min – 10 repsEasy, 15 min
Easy, 15 minTMP, 3 min; jog, 2 min – 4 repsEasy, 15 min
Easy 20 min
Easy, 30 min
Easy, 30 min
Rest
Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest
Rest
Easy, 15 min
Steady, 40 min Easy, 10 minTempo, 30 minJog, 5 minTempo, 20 minJog, 10 min
Easy 60 minRest Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest
Easy, 40 min TMP, 3 miles9-min miles, 3 milesTMP, 3 miles9-min miles, 3 milesYour own pace, 2 milesEasy, 2 miles
Easy, 10 min Easy, 15 minFast, 8 min; jog, 2 min – 4 repsEasy, 15 min
Easy, 30 min Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest
Easy, 30 minEasy, 15 minThreshold, 2 min; easy, 2 min – 8 repsEasy, 15 min
Easy 30 minEasy, 30 min Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest
Steady, 20 miles – practice your fuelling and hydration strategies
You can move this to next sunday and do a half-marthon if you prefer
Half marathon race – practice your race-day prep routineFor a rough guide to your marathon finish time, just: - Double your half-marathon finish time- Add 15 minutes
For example, 1f your half-marathon too 1hr30, a fair marathon target time will be 3hr15
9-min miles, 4 miles8:30-min miles, 6 miles8-min miles, 6 miles7:30-min miles, 2 milesVery easy, 3 miles
Practice your fuelling and hydration strategies, and wear your marathon running-shoes and kit to make sure everything is comfortable
9-min miles, 6 miles7:30-min miles, 2 miles7-min miles, 1 milesEasy, 3 miles
Run, 10 minSteady, 40 minEasy, 10 min
Steady, 10 min; tempo, 10 min; threshold, 10 min –2 repsEasy, 10 min
Easy, 10 minTempo, 40 minEasy, 10 min
9-min miles, 4 miles8:30-min miles, 4 milesTMP, 4 miles9-min miles, 2 miles
Easy, 40 min Easy, 15 minThreshold, 5 min; jog, 90 sec – 5 repsRun, 15 min
Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest
15
16
RestEasy 30 minRest Rest, or active recovery at gym or swimming pool – including stretching and mobility work
Rest
RestEasy, 10 min TMP, 1 mileJog, 10 minTMP, 1 mileJog, 10 min
Easy 15 minRest Rest Easy, 10 min MARATHON DAYstart at your target pace
and aim to run strongly in the last 6miles
GOOD LUCK
Easy, 70 minEasy, 10 minTMP, 20 minThreshold, 1 min; walking, 1 minEasy, 10 min
WEEK MON TUE WED THU FRI SAT SUN