Womens_Running_UK_Issue_86_March_2017

38 MARCH 2017 womensrunninguk.co.uk

MARATHON TRAINING PLANS

MONDAY TUESDAYWEDNESDAYTHURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1

15mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

35mins easy effort

run + stretch

10mins warm-up,

4 x 5mins at

threshold effort

with 90secs jog

recovery between

efforts, 10mins

cool-down +

stretch

15mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

REST

10mins warm-up,

3 x 6 minutes at

threshold effort

over undulating

terrain with a

90sec recovery,

10mins cool-down

+ stretch

90mins off-road

run if possible - first

half easy effort,

second half steady

effort + stretch

WEEK 2

15mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

10mins warm-up,

4 x 6mins at

threshold effort

with 60secs jog

recovery between

efforts, 10mins

cool-down +

stretch

15mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

40mins easy effort

run + stretch REST

10mins warm-up,

4 x 6mins at

threshold effort

over undulating

terrain with a

90sec recovery,

10mins cool-down

+ stretch

105mins off-road

run if possible - first

half easy effort,

second half steady

effort + stretch

WEEK 3 REST

10mins warm-up,

4 x 6mins at

threshold effort

with 60secs jog

recovery between

efforts, 10mins

cool-down +

stretch

30mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

45mins steady

effort undulating

run + stretch

REST

10mins warm-up,

4 x 6mins at

threshold effort

over undulating

terrain with a

90sec recovery,

10mins cool-down

+ stretch

120mins off road

run if possible - first

half easy effort,

second half steady

effort + stretch

WEEK 4 REST

10mins warm-up,

5 x 5mins at

threshold effort

with 60secs jog

recovery between

efforts, 10mins

cool-down +

stretch

30mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

30mins steady

effort undulating

run + stretch

REST

10mins warm-up,

3 x 8mins at

threshold effort on

undulating terrain

with 90secs jog

recovery between

efforts, 10mins

cool-down +

stretch

120mins off road

run if possible - first

half easy effort,

second half steady

effort + stretch

WEEK 5

15mins easy effort

cross-training,

30mins strength

and conditioning

+ stretch or rest if

legs are tired from

yesterday’s long run

10mins warm-up,

6 x 5mins at

threshold effort

with 90secs jog

recovery between

efforts, 10mins

cool-down +

stretch

30mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

30mins steady

effort undulating

run + stretch

REST

10mins warm-up, 4

x 7mins at threshold

effort on undulating

terrain with 90secs

jog recovery

between efforts,

10mins cool-down

+ stretch

135mins off-road

run if possible - first

half easy effort,

second half steady

effort + stretch

WEEK 6

15mins easy effort

cross-training,

30mins strength

and conditioning

+ stretch or rest if

legs are tired from

yesterday’s long run

10mins warm-up,

6 x 5mins at

threshold effort

with 60secs jog

recovery between

efforts, 10mins

cool-down +

stretch

30mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

REST

15mins warm up

then 1, 2, 3, 2, 1min

at 90% effort with

a 60secs easy

effort jog recovery

between efforts,

10mins easy effort

cool down + stretch

REST

150mins run - first

half easy effort,

second half steady

effort + stretch

THE INTERMEDIATE PLAN

AIMING FOR 4HRS TO 4HRS 30MINS IN YOUR MARATHON? TRY THIS PLAN TO STEP UP