Womens_Running_UK_Issue_86_March_2017

womensrunninguk.co.uk MARCH 2017 37

MARATHON TRAINING PLANS

THE ADVANCED PLAN

DESIGNED FOR AMBITIOUS RUNNERS, THIS PLAN SHOULD SEE YOU BREAK THE 3HRS 30MINS BARRIER

MONDAY TUESDAYWEDNESDAYTHURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1 REST

10mins brisk walk,

5mins easy run, 4 x

4mins steady effort

run with 90secs

walk recovery

between efforts,

10mins brisk walk +

stretch

30mins easy effort

cross-training,

15mins strength

and conditioning +

stretch

60mins brisk walk +

stretch REST

30mins easy effort

cross-training,

15mins strength

and conditioning +

stretch

75mins long run +

stretch, split into

4mins running, 1min

walking

WEEK 2 REST

10mins brisk walk,

5mins easy run, 4 x

4mins steady effort

run with 90secs

walk recovery

between efforts,

10mins brisk walk +

stretch

30mins easy effort

cross-training,

15mins strength

and conditioning +

stretch

20mins easy effort

run + stretch REST

30mins easy effort

cross-training,

15mins strength

and conditioning +

stretch

90mins long run +

stretch, split into

4mins running, 1min

walking

WEEK 3 REST

10mins brisk walk,

5mins easy run, 4 x

5mins steady effort

run with 90secs

walk recovery

between efforts,

10mins brisk walk +

stretch

30mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

20mins steady

effort run over

undulating terrain if

possible + stretch

REST

45mins easy effort

cross-training,

15mins strength

and conditioning +

stretch

105mins long run

+ stretch, split into

4mins running, 1min

walking

WEEK 4 REST

10mins brisk walk,

5mins easy run, 4 x

5mins steady effort

run with 90secs

walk recovery

between efforts,

10mins brisk walk +

stretch

30mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

20mins steady

effort run over

undulating terrain if

possible + stretch

REST

45mins easy effort

cross-training,

15mins strength

and conditioning +

stretch

120min long run +

stretch, split into

4mins running, 1min

walking

WEEK 5 REST

10mins brisk

walk, 5mins easy

run, 5 x 6mins at

steady effort run

with 90secs walk

recovery between

efforts, 10mins

brisk walk + stretch

REST

30mins easy effort

cross-training +

stretch

20mins easy effort

run + stretch REST

Half-

marathon

race

WEEK 6 REST

45mins easy effort

cross-training +

stretch

30mins easy

effort run, 30mins

strength and

conditioning +

stretch

5mins brisk walk,

5mins easy run, 5 x

3mins at threshold

effort with a 90sec

brisk walk between

intervals, 5mins

easy run, 5mins

brisk walk; cool

down + stretch

REST

30mins easy effort

cross-training,

15mins strength

and conditioning +

stretch

135min long run +

stretch, split into

4mins running, 1min

walking