The Virtual Runner Running Blog » Marathon Training Plan

Marathon Training Plan

August 13th, 2009

This is a 16 week marathon training plan that I got from runnerworld.co.uk. As it is based on 16 weeks I would need to start this plan around the 27th December 2009. I think that’s a great time to really start pushing the training after the excess of Christmas.

However, I’m used to thinking in min/km pace and not min/mile pace. So, I’ll have to include some conversion figures down at the bottom of the table for me to refer to.

10:22 min/mile = 06:26 min/km

Wk	Dat	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1	24/8 30/8	Rest /XT	Easy Run Dist: 6mi @10:22	Rest /XT	Tempo Run Dist: 5mi, inc Warm; 3mi@8:47; Cool	Easy Run Dist: 5mi @10:22	Rest /XT	Long Run Dist: 10mi @10:22	26 mi
2	31/8 6/9	Rest /XT	Easy Run Dist: 6mi @10:22	Rest /XT	Speedwork Dist: 5mi, inc Warm; 2×1600@8:18 w/800 jogs; Cool	Easy Run Dist: 5mi @10:22	Rest /XT	Long Run Dist: 12mi @10:22	28 mi
3	7/9 13/9	Rest /XT	Easy Run Dist: 5mi @10:22	Rest /XT	Tempo Run Dist: 5mi, inc Warm; 3mi@8:47; Cool	Easy Run Dist: 5mi @10:22	Rest /XT	Long Run Dist: 14mi @10:22	29 mi
4	14/9 20/9	Rest /XT	Easy Run Dist: 6mi @10:22	Rest /XT	Easy Run Dist: 6mi @10:22	Easy Run Dist: 6mi @10:22	Rest /XT	Easy Run Dist: 6mi @10:22	24 mi
5	21/9 27/9	Rest /XT	Easy Run Dist: 5mi @10:16	Rest /XT	Tempo Run Dist: 6mi, inc Warm; 4mi@8:47; Cool	Easy Run Dist: 4mi @10:16	Rest /XT	Long Run Dist: 16mi @10:16	31 mi
6	28/9 4/10	Rest /XT	Easy Run Dist: 4mi @10:16	Rest /XT	Speedwork Dist: 7mi, inc Warm; 3×1600@8:13 w/800 jogs; Cool	Easy Run Dist: 3mi @10:16	Rest /XT	Long Run Dist: 18mi @10:16	32 mi
7	5/10 11/10	Rest /XT	Easy Run Dist: 4mi @10:16	Rest /XT	Tempo Run Dist: 6mi, inc Warm; 4mi@8:47; Cool	Easy Run Dist: 4mi @10:16	Rest /XT	Long Run Dist: 20mi @10:16	34 mi
8	12/10 18/10	Rest /XT	Easy Run Dist: 7mi @10:16	Rest /XT	Easy Run Dist: 7mi @10:16	Easy Run Dist: 6mi @10:16	Rest /XT	Easy Run Dist: 7mi @10:16	27 mi
9	19/10 25/10	Rest /XT	Easy Run Dist: 6mi @10:09	Rest /XT	Tempo Run Dist: 7mi, inc Warm; 5mi@8:46; Cool	Easy Run Dist: 6mi @10:09	Rest /XT	Long Run Dist: 16mi @10:09	35 mi
10	26/10 1/11	Rest /XT	Easy Run Dist: 5mi @10:09	Rest /XT	Speedwork Dist: 8mi, inc Warm; 4×1600@8:08 w/800 jogs; Cool	Easy Run Dist: 4mi @10:09	Rest /XT	Long Run Dist: 20mi @10:09	37 mi
11	2/11 8/11	Rest /XT	Easy Run Dist: 8mi @10:09	Rest /XT	Tempo Run Dist: 7mi, inc Warm; 5mi@8:46; Cool	Easy Run Dist: 7mi @10:09	Rest /XT	Long Run Dist: 16mi @10:09	38 mi
12	9/11 15/11	Rest /XT	Easy Run Dist: 8mi @10:09	Rest /XT	Easy Run Dist: 7mi @10:09	Easy Run Dist: 7mi @10:09	Rest /XT	Easy Run Dist: 8mi @10:09	30 mi
13	16/11 22/11	Rest /XT	Easy Run Dist: 7mi @10:03	Rest /XT	Tempo Run Dist: 6mi, inc Warm; 3mi@8:31; Cool	Easy Run Dist: 7mi @10:03	Rest /XT	Long Run Dist: 20mi @10:03	40 mi
14	23/11 29/11	Rest /XT	Easy Run Dist: 6mi @10:03	Rest /XT	Speedwork Dist: 8mi, inc Warm; 4×1600@8:03 w/800 jogs; Cool	Easy Run Dist: 5mi @10:03	Rest /XT	Long Run Dist: 12mi @10:03	31 mi
15	30/11 6/12	Rest /XT	Easy Run Dist: 4mi @10:03	Rest /XT	Tempo Run Dist: 5mi, inc Warm; 3mi@8:31; Cool	Easy Run Dist: 4mi @10:03	Rest /XT	Long Run Dist: 8mi @10:03	21 mi
16	7/12 13/12	Rest /XT	Easy Run Dist: 2mi @10:22	Rest /XT	Tempo Run Dist: 5mi, inc Warm; 3mi@8:47; Cool	Easy Run Dist: 2mi @10:22	Rest /XT	Marathon Race Day 26 miles	35 mi

Comments (0) Trackbacks (0) Leave a comment Trackback

No comments yet.

No trackbacks yet.