Womens_Running_UK_Issue_86_March_2017

womensrunninguk.co.uk MARCH 2017 39

MARATHON TRAINING PLANS

THE GET ME ROUND PLAN

USE THIS PLAN IF YOU’RE NEW TO MARATHON RUNNING, TO ENSURE YOU ENJOY THE DAY

MONDAY TUESDAYWEDNESDAYTHURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1

15mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

10mins warm-up,

6 x 5mins at

threshold effort

with 60secs jog

recovery between

efforts, 10mins

cool-down +

stretch

45mins easy effort

cross-training +

stretch

50mins easy effort

run + stretch REST

10mins warm-up,

3 x 6mins Kenyan

hills at threshold

effort with 90secs

jog recovery

between efforts,

10mins cool-down

+ stretch

90mins off-road

run if possible - first

half easy effort,

second half steady

effort + stretch

WEEK 2

30mins recovery

run, 30mins

strength and

conditioning +

stretch

10mins warm-up,

3 x 10mins at

threshold with

90secs jog recovery

between efforts,

10mins cool-down

+ stretch

45mins easy effort

cross-training +

stretch

45mins steady

effort run over

undulating off-road

terrain if possible +

stretch

REST

10mins warm-up,

3 x 6mins Kenyan

hills at threshold

effort with 90secs

jog recovery

between efforts,

10mins cool-down

+ stretch

105mins off-road

run if possible - first

half easy effort,

second half steady

effort + stretch

WEEK 3

30mins recovery

run, 30mins

strength and

conditioning +

stretch

10mins warm-up,

3 x 10mins at

threshold with

60secs jog recovery

between efforts,

10mins cool-down

+ stretch

15mins easy effort

cross-training,

30mins strength

and conditioning +

stretch

45mins steady

effort run over

undulating off-road

terrain if possible +

stretch

REST

10mins warm-up,

3 x 8mins Kenyan

hills at threshold

effort 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 4

30mins recovery

run, 30mins

strength and

conditioning +

stretch

10mins warm-up,

3 x 12mins at

threshold with

60secs jog recovery

between efforts,

10mins cool-down

+ stretch

40mins recovery

run + stretch REST

10mins warm-up,

2 x (3 x 1 km at 90%

effort with 90secs

easy jog recovery

between intervals)

and 3mins easy

effort jog recovery

between sets,

10mins cool down +

stretch

REST

135mins off-road

run if possible - first

half easy effort,

second half steady

effort + stretch

WEEK 5

30mins recovery

run + stretch

15mins warm-up,

15mins threshold

effort, 15mins cool-

down + stretch

REST

10mins warm-up,

6 x 2 minutes at

90% effort with

a 75sec easy

effort jog recovery

between intervals,

10mins cool-down

+ stretch

REST 20mins easy effort run + stretch

Half-

marathon

race

WEEK 6 REST

45mins easy effort

cross-training +

stretch

30mins recovery

run, 30mins

strength and

conditioning +

stretch

10mins warm-up,

3 x 12mins at

threshold with

60secs jog recovery

between efforts,

10mins cool-down

+ stretch

REST 30mins recovery run + stretch

150mins run -

90mins easy effort,

50mins at your

target marathon

pace, 10mins easy

effort cool down +

stretch