Wednesday + Saturday + Sunday 6AM
Marathon Plan // INT
Week starting.. | Rest | Easy | Speed | Rest | Steady/Strides | Easy | Long |
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 |