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