Marathon training: intermediate

Weeks Phase Miles Mon Tue Wed Thu Fri Sat Sun
Base Base 30 5 easy 3 thresh 5 easy 5 easy 12 slow
16 Base 33 4 fartlek 6 easy 4 thresh 5 easy 14 slow
15 Base 35 5 easy 4 fartlek 4 easy 3 thresh 5 easy 14 slow
14 Base 37 5 easy 4 fartlek 5 easy 4 thresh 5 easy 14 slow
13 Strength E 28 5 easy 2 hills 4 easy 4 fartlek 5 easy 8 slow
12 Strength 40 6 easy 4 hills 6 easy 4 thresh 6 easy 14 slow
11 Strength 43 6 easy 3 hills 6 easy 4 thresh 6 easy 18 slow
10 Strength 44 6 easy 4 hills 6 easy 4 fartlek 4 easy 20 slow
9 Speed E 31 3 fartlek 8 practice 3 easy 3 interval 1 strides 13 (race)
8 Speed 44 3 easy 9 practice 4 easy 4 interval 6 easy 18 slow
7 Speed 41 3 easy 10 practice 4 easy 3 interval 1 strides 20 slow
6 Speed 44 3 easy 11 practice 4 easy 4 interval 6 easy 16 slow
5 Speed E 29 3 easy 4 thresh 3 easy 4 interval 3 easy 12 slow
4 Peak 44 3 easy 12 practice 3 easy 2 interval 4 easy 20 slow
3 Taper 31 4 easy 5 easy 5 easy 1 interval 4 easy 12 slow
2 Taper 22 4 easy 2 fartlek 4 easy 1 interval 3 easy 8 slow
1 Taper 11 + race 4 easy 4 easy 3 strides 26.2 race
Sample interval sessions:
Wk 9 12 x 400m at 5km pace; 45 secs recovery
Wk 8 2 sets of 3 x 1000m at 3km pace; 120 secs recovery; 1 lap jog between sets
Wk 7 3 sets of 4 x 400m at 800m pace; 150 secs recovery; 1 lap jog between sets
Wk 6 400m, 600m, 800m, 1200m, 1600m,  1200m, 800m, 600m, 400m (+5 secs/lap as +distance); 60 secs rec (90 after 4/5/6)
Wk 5 4 x 1600m at 5km pace; 90 secs recovery.
Wk 4 6 x 600m at 1500m pace; 120 secs recovery
Wk 3 5 x 400m at 3km pace; 45 seconds recovery;
Wk 2 10 x 200m at 400m pace; 180 secs recovery

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