Full Marathon Training Program
6
Marathon 25/04/2015 Race date 4:44:23 Predicted time 19 weeks Plan runtime 56 runs Total runs 332.9 miles Total distance Average Intensity Phases Pre-Conditioning The Pre-Conditioning Phase is an important one to get your body ready to train for the Marathon distance. There is lots of jogging in this phase so enjoy this pace and don't be tempted to speed up, you will have plenty time later to train harder. Getting Faster The Getting Faster Phase uses a variety of speed focused training sessions to boost your running pace. These are first around 10km long and build in length as the weeks go by. They will gradually allow you to build speed for long distances. Going Further During this phase you will continue the high pace training done in the last phase but you'll extend the distance that pace must be maintained for. This phase will help to build your leg strength and stamina. Race simulation This phase has practical training for the race. You should try to complete the fast paced sessions wearing the gear you intend to use on race day. At this stage start thinking about how you want to run your race. Prepare mentally. Tapering & Race Day The Tapering & Race Day Phase is all about bringing your body into peak condition. Both the mileage and intensity of training is reduced to allow your body to recover and overcompensate. Race pace training is added to keep your body accustomed to the pace required on race day. Recovery Having reached your goal, take the next 3 weeks easy to let yourself recover. Take plenty of rest in week 1 and then try Jogging and Comfortable runs to ease back into running. Judge how fit you feel with the faster paced runs at the end of this phase. Then you're ready for the next challenge! Training Sessions Build-up Start to run at the first guideline pace. When you are comfortable increase your pace and maintain it. Then increase your pace a second time and maintain it. Stay in control of your pace, don't push too hard and end up finishing slow. Comfortable This session has a guideline pace, but if you feel it is too fast just reduce the speed. Comfortable running lets you train without putting too much strain on your body. If you are out of breath, go slower. Event Run your race at a consistent pace from start to finish. Drink enough water, you should not feel thirsty. Eat some high- energy food (e.g. gel or bar) to keep your energy up. If it's warm make sure to have some salt in your food or drink. Fast This is a fast paced run. If you can't maintain the guideline pace then reduce it but do make sure to run above your comfort level. You should be breathing a little quicker and deeper than usual. Jog Run at a jogging pace. You can reduce it if it feels too fast. This session will gently exercise the muscles used for running. Try to judge how fit you feel during this session. If you have a faster run coming up, then run the last kilometer a little quicker. Pace Aim to run this session at the guideline pace. If you feel the pace is too high, then reduce it. Maintaining the pace throughout the session is more important than the rate itself. Race-pace Run this session at a controlled pace. Don't run too fast or push your body too far. Control your effort and you will find it easier to produce this level of effort on race day. Rest Rest is as much a part of your training as running. It allows your body to recuperate and become stronger for your next run. Rest increases the training effect of active training sessions.
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Program de antrenament pentru maraton.
Transcript of Full Marathon Training Program
Marathon 25/04/2015Race date
4:44:23Predicted time
19 weeksPlan runtime
56 runsTotal runs
332.9 milesTotal distance
AverageIntensity
PhasesPre-ConditioningThe Pre-Conditioning Phase is an important one
to get your body ready to train for the Marathon
distance. There is lots of jogging in this phase so
enjoy this pace and don't be tempted to speed
up, you will have plenty time later to train harder.
Getting FasterThe Getting Faster Phase uses a variety of speed
focused training sessions to boost your running
pace. These are first around 10km long and build
in length as the weeks go by. They will gradually
allow you to build speed for long distances.
Going FurtherDuring this phase you will continue the high pace
training done in the last phase but you'll extend
the distance that pace must be maintained for.
This phase will help to build your leg strength and
stamina.
Race simulationThis phase has practical training for the race. You
should try to complete the fast paced sessions
wearing the gear you intend to use on race day.
At this stage start thinking about how you want to
run your race. Prepare mentally.
Tapering & Race DayThe Tapering & Race Day Phase is all about
bringing your body into peak condition. Both the
mileage and intensity of training is reduced to
allow your body to recover and overcompensate.
Race pace training is added to keep your body
accustomed to the pace required on race day.
RecoveryHaving reached your goal, take the next 3 weeks
easy to let yourself recover. Take plenty of rest in
week 1 and then try Jogging and Comfortable
runs to ease back into running. Judge how fit you
feel with the faster paced runs at the end of this
phase. Then you're ready for the next challenge!
Training SessionsBuild-upStart to run at the first guideline
pace. When you are comfortable
increase your pace and maintain
it. Then increase your pace a
second time and maintain it.
Stay in control of your pace,
don't push too hard and end up
finishing slow.
ComfortableThis session has a guideline
pace, but if you feel it is too fast
just reduce the speed.
Comfortable running lets you
train without putting too much
strain on your body. If you are
out of breath, go slower.
EventRun your race at a consistent
pace from start to finish. Drink
enough water, you should not
feel thirsty. Eat some high-
energy food (e.g. gel or bar) to
keep your energy up. If it's warm
make sure to have some salt in
your food or drink.
FastThis is a fast paced run. If you
can't maintain the guideline
pace then reduce it but do make
sure to run above your comfort
level. You should be breathing a
little quicker and deeper than
usual.
JogRun at a jogging pace. You can
reduce it if it feels too fast. This
session will gently exercise the
muscles used for running. Try to
judge how fit you feel during this
session. If you have a faster run
coming up, then run the last
kilometer a little quicker.
PaceAim to run this session at the
guideline pace. If you feel the
pace is too high, then reduce it.
Maintaining the pace throughout
the session is more important
than the rate itself.
Race-paceRun this session at a controlled
pace. Don't run too fast or push
your body too far. Control your
effort and you will find it easier
to produce this level of effort on
race day.
RestRest is as much a part of your
training as running. It allows
your body to recuperate and
become stronger for your next
run. Rest increases the training
effect of active training sessions.
January 2015Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01
Pre-Conditioning
02 03 043miJog13:09 min/mile39:12
05 06 Getting Faster4.5miBuild-up11:19–9:5150:38 to 44:02
07 08 094.5miBuild-up11:19–9:5150:38 to 44:02
10 116.5miComfortable12:14–11:191:19:48 to 1:13:51
12 134.5miFast10:34–9:4947:17 to 43:55
14 15 164.5miFast10:34–9:4947:17 to 43:55
17 188.5miComfortable12:12–11:181:43:54 to 1:36:08
19 20 214.5miFast10:32–9:4947:10 to 43:55
22 23 243miJog13:07 min/mile39:07
254.5miFast10:31–9:4747:02 to 43:48
26 274.5miFast10:31–9:4747:02 to 43:48
28 29 304.5miFast10:31–9:4747:02 to 43:48
31
February 2015Monday Tuesday Wednesday Thursday Friday Saturday Sunday
018.5miComfortable12:09–11:141:43:26 to 1:35:40
02 03 044.5miComfortable12:09–11:1454:22 to 50:17
05 06 073miJog13:04 min/mile38:58
086.5miComfortable12:06–11:111:18:56 to 1:12:59
09 10 11 Going Further3miJog13:02 min/mile38:53
126.5miFast10:50–10:281:10:42 to 1:08:15
13 14 1511miPace10:58 min/mile2:00:39
16 17 183miJog12:59 min/mile38:43
196.5miFast10:47–10:241:10:21 to 1:07:54
20 21 226.5miComfortable12:01–11:061:18:24 to 1:12:27
23 24 253miJog12:56 min/mile38:34
266.5miFast10:45–10:231:10:11 to 1:07:44
27 28
March 2015Monday Tuesday Wednesday Thursday Friday Saturday Sunday
0113.1miPace10:58 min/mile2:23:50
02 03 043miJog12:54 min/mile38:29
056.5miFast10:42–10:211:09:50 to 1:07:33
06 07 0813.1miPace10:58 min/mile2:23:50
09 10 113miJog12:51 min/mile38:19
124.5miComfortable11:56–11:0153:24 to 49:19
13 14 156.5miComfortable11:55–11:001:17:42 to 1:11:45
16 17 18 Race simulation3miJog12:49 min/mile38:14
196.5miFast10:37–10:161:09:18 to 1:07:02
20 21 2215.5miPace10:58 min/mile2:49:44
23 24 253miJog12:48 min/mile38:10
266.5miFast10:36–10:151:09:08 to 1:06:51
27 28 296.5miComfortable11:50–10:551:17:11 to 1:11:14
30 31
April 2015Monday Tuesday Wednesday Thursday Friday Saturday Sunday
013miJog12:44 min/mile38:00
024.5miFast10:34–10:1347:17 to 45:43
03 04 0518.5miPace10:58 min/mile3:23:08
06 07 08 Tapering & RaceDay3miJog12:43 min/mile37:55
094.5miRace-pace10:53 min/mile48:43
10 11 128.5miRace-pace10:53 min/mile1:32:42
13 14 153miJog12:43 min/mile37:55
164.5miRace-pace10:53 min/mile48:43
17 18 196.5miRace-pace10:52 min/mile1:10:53
20 214.5miRace-pace10:52 min/mile48:36
22 233miJog12:41 min/mile37:50
24 2526.2miEvent10:44 min/mile4:41:20
26
27 28 29 30
May 2015Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01 02 Recovery3miJog12:33 min/mile37:26
03
043miJog12:33 min/mile37:26
054.5miComfortable11:38–10:4452:05 to 48:00
06 07 08 094.5miComfortable11:38–10:4452:05 to 48:00
10
113miJog12:33 min/mile37:26
124.5miBuild-up10:44–9:2348:00 to 42:00
13 14 15 164.5miBuild-up10:44–9:2348:00 to 42:00
17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
