Wednesday + Saturday + Sunday 6AM
FULL MARA // INTERMEDIATE
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| Select Training Week | Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Week 1: 24th June | Rest | Easy 45 mins | Interval Session – 10 min warm up, 3 x 20 sec strides, 3 x 2 km @ half marathon pace, 2 mins rest between each, 10 min warm down |
Rest | 50 mins + 4 x 10 sec strides @ 80% | Easy 40 mins | 90 mins |
| Week 2: 1st July | Rest | Easy 45 mins | Tempo Session – 15 min jog warm up, 4 x 30 sec strides, 30 mins at marathon race pace, 10 min jog warm down |
Rest | 50 mins + 4 x 10 sec hill strides @ 80% | Easy 40 mins | 1 hr 40 mins |
| Week 3: 8th July | Rest | Easy 50 mins | Fartlek Session – 10 min warm up jog, 3 min @ 70% 1 min jog x 3, 2 min @ 75% 1 min jog x 3, 1 min @ 80% 1 min jog x 4, 10 min jog |
Rest | 50 mins + 4 x 15 sec strides @ 80% | Easy 45 mins | 1 hr 50 mins |
| Week 4: 15th July | Rest | Easy 50 mins | Interval Session – 15 min warm up, 3 x 20 sec strides, 5 x 1 mile @ 10km pace, 2 mins rest between each, 10 min warm down |
Rest | 50 mins + 4 x 15 sec hill strides @ 80% | Easy 45 mins | 2 hrs |
| Week 5: 22nd July | Rest | Easy 60 mins | Fartlek Session – 15 min warm up jog, 1km @ 10km pace , 1 km @ marathon pace x 5 = 10 km 10 min jog warm down |
Rest | 60 mins + 10, 20, 30, 40 sec strides @ 80% | Easy 50 mins | 2 hrs 15 mins |
| Week 6: 29th July | Rest | Easy 60 mins | Progressive Tempo - 15 min warm up, 4 x30 sec strides, 25 mins at half marathon race pace, 8 mins @ 10k pace, 10 min jog | Rest | 60 mins + 10, 20, 30, 40 sec hill strides @ 80% | Easy 50 mins | 2 hrs 30 mins |
| Week 7: 5th August | Rest | Easy 65 mins | Interval Session – 15 min warm up, 3 x 20 sec strides, 7-8 x 1 km @ 10km pace, 80 sec rest between each, 15 min warm down |
Rest | 60 mins + 15, 25, 35, 45 sec strides @ 80% | Easy 60 mins | 2 hrs 30 mins |
| Week 8: 12th August (down week) | Rest | Easy 50 mins | Easy long run - 80 mins | Rest | 60 mins + 15, 25, 35, 45 sec hill strides @ 80% | Easy 40 mins | 90 mins easy |
| Week 9: 19th August | Rest | Easy 60 mins | Tempo Session – 15 min jog warm up, 4 x 30 sec strides, 40 mins at marathon race pace, 10 min jog warm down |
Rest | 65 mins + 20, 30, 40 sec strides @ 80% x 2 sets | Easy 60 mins | 2 hrs 45 mins |
| Week 10: 26th August | Rest | Easy 60 mins | Interval Session – 15 min warm up, 3 x 20 sec strides, 3 x 3 km @ half marathon pace, 2 mins rest between each, 15 min warm down | Rest | 65 mins + 20, 30, 40 sec hill strides @ 80% x 2 sets | Easy 60 mins | 2 hrs 15 mins incld. 15 min @ mara pace |
| Week 11: 2nd Sept | Rest | Easy 65 mins | Progressive Tempo - 15 min warm up, 4 x30 sec strides, 30 mins at half marathon race pace, 15 mins @ 10k pace, 10 min jog | Rest | 70 mins + 25, 35, 45 sec strides @ 80% x 2 sets | Easy 50 mins | 3 hrs |
| Week 12: 9th Sept | Rest | Easy 65 mins | Interval Session – 15 min warm up, 3 x 20 sec strides, 10 x 1 km @ 10km pace, 90 sec rest between each, 15 min warm down |
Rest | 70 mins + 25, 35, 45 sec hill strides @ 80% x 2 sets | Easy 65 mins | 2 hrs 15 mins incld. 25 min @ mara pace |
| Week 13: 16th Sept | Rest | Easy 60 mins | Interval Session – 15 min warm up, 3 x 20 sec strides, 4 x 4 km @ half marathon pace, 1 km easy between each, 15 min warm down |
Rest | 65 mins + 10, 20, 30 sec strides @ 80% x 2 sets | Easy 50 mins | 3 hrs |
| Week 14: 23 Sept | Rest | Easy 60 mins | Mixed Session – 15 min warm up, 30 mins @ mara pace,3 min rest, 3 x 3km @ half mara pace, 2 min rest, 15 min warm down | Rest | 65 mins + 10, 20, 30 sec hill strides @ 80% x 2 sets | Easy 45 mins | 2 hrs 30 mins incld. 30 min @ mara pace |
| Week 15: 30th Sept | Rest | Easy 50 mins | Tempo Session – 15 min warm up, 3 x 20 sec strides, 30 mins @ half mara pace, 15 min warm down |
Rest | 50 mins + 4 x 15 sec strides @ 80% | Easy 40 mins | Easy 80 mins |
| Week 16: 7th Oct | Rest | Easy 40 mins | Easy 35 mins | Rest | Rest Day | Easy 15 mins | Race Day |
RUN WITH US
Join the RUN.SY community training block to prepare for the pinnacle event of the 2024 running calendar, the Melbourne Marathon. Together, we'll support each other in achieving our running goals. Lydia O’Donnell has developed comprehensive training programs designed for intermediate and advanced runners, covering both half and full marathon distances.
These programs are strategically crafted to include the RUN.SY Track Days, Tan Laps, and Sunday Long Runs. Our approach focuses on building endurance with weekly long runs on Sundays, enhancing speed through track sessions and tempo runs, and incorporating easy runs for essential recovery, ensuring a well-rounded training regimen.
SESSION TYPES
Easy Run
An easy run is a relaxed, low-intensity session where the primary goal is to build endurance without putting too much stress on the body. It is designed to develop aerobic capacity and create a base for more intense training. The intensity is low, typically around 60-70% of maximum effort, allowing you to hold a conversation comfortably while running.Recovery Run
A recovery run is a short, easy-paced run intended to aid in recovery from more intense training sessions. It promotes blood flow, reduces muscle stiffness, and facilitates overall recovery. The intensity is very low, usually around 50-60% of maximum effort, focusing on gentle movement rather than speed or distance.Steady Run
A steady run involves continuous running at a steady, moderate pace, aimed at building aerobic capacity and stamina while maintaining a consistent effort. The intensity is moderate, typically around 75-85% of maximum effort, run at a pace that is sustainable but faster than an easy run, often close to marathon pace.Tempo Run
A tempo run involves a sustained effort at a comfortably hard pace, often referred to as "threshold pace." This run aims to improve your lactate threshold, enabling you to maintain faster paces for longer periods. The intensity is moderate to high, typically around 80-90% of maximum effort, run at a pace you can sustain for about an hour.Intervals Interval training consists of repeated short to medium-length bursts of high-intensity running followed by periods of rest or low-intensity exercise. It is designed to improve speed, power, and cardiovascular fitness. The intensity is high, generally at 90-100% of maximum effort during the work intervals, often near or above race pace.
Fartlek
A fartlek, meaning "speed play" in Swedish, involves varied paces throughout the run, with segments of fast running mixed with periods of easy running or jogging. This type of run enhances speed, endurance, and overall running versatility. The intensity varies widely, ranging from 60% during easy segments to 90% or more during fast segments.Strides
Strides are short bursts of fast running, usually lasting between 15-30 seconds, integrated into a workout to improve running form and leg turnover. They are typically done at around 85-95% of maximum effort, focusing on smooth, controlled speed rather than an all-out sprint. Strides are often performed after an easy run or as part of a warm-up routine to prepare the muscles for more intense activity.Hill Sprints
Hill sprints are brief, high-intensity sprints performed uphill, designed to build power, strength, and running economy. They typically last between 10-20 seconds, with full recovery between each sprint. The intensity is very high, usually at 95-100% of maximum effort, targeting the muscles used in running and helping to improve overall explosive power and speed.Long Run
A long run is the longest run of the week, usually performed at a steady, comfortable pace. Its purpose is to build endurance and improve the body's ability to use fat as a fuel source. The intensity is low to moderate, around 65-75% of maximum effort, run at a pace that allows you to cover the distance without excessive fatigue.