Striders
Coaching Advisory Group
Striders
Coaching Advisory Group
Marathon
Training
Training Schedule
Suggested Marathon Plan for 3 hours 30 minutes
Should be able to run 43 minutes for 10km and 1:35 over the half marathon distance. See club website or Striderslist for further information on Speed sessions, XC fixtures and Sunday club special runs and other races.
| marathon runners training schedule : target sub 3:30 hours (8 min/mile) |
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SESSION |
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WEEK TWO |
Beginning 7th January - total mileage approx 38 |
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MONDAY |
4M (approx 35 mins) easy recovery run |
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TUESDAY |
Striders speed session : eg 5x1000m see website for details |
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WEDNESDAY |
Striders club run : 7M (approx 63 mins) slow/medium |
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THURSDAY |
4M (approx 32 mins) steady or cross train/Trinity swim |
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FRIDAY |
Rest or Club run from Sandilands 3M easy |
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SATURDAY |
5M (approx 45 mins) easy or XC fixture 3 or 5M |
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SUNDAY |
Greenwich special 13+ M or 13M (approx 1hr 55) slow (90 min session but with early start or late finish |
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WEEK THREE |
Beginning 14th January - total mileage approx 41 |
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MONDAY |
4M (approx 35 mins) easy recovery run |
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TUESDAY |
Striders speed session : e.g.1M jog, then 3 x 1200m (sub 5 mins), with 2-min (200m) jog recoveries see website |
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WEDNESDAY |
Striders club run + early start to do 8M (approx 72 mins) slow/medium |
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THURSDAY |
Tempo run. 1M jog, then 3M (approx 23 mins) brisk, then 1M jog or cross train/Trinity Swim |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 45 mins) easy or XC fixture 2M see website |
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SUNDAY |
Striders club run : 13M (approx 1hr 55) slow with early start or Dartford 10M race |
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WEEK FOUR |
Beginning 21st January - total mileage approx 39 |
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MONDAY |
REST |
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TUESDAY |
Striders speed session : e.g 1M jog, 8x Upfield (hills) then 1M jog see website |
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WEDNESDAY |
Striders club run : + early start to 8M (approx 72 mins) slow/medium |
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THURSDAY |
5M (approx 40 mins) steady or cross train Trinity swim |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 45 mins) easy or XC fixture 7.5M see website |
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SUNDAY |
Striders club run : 15M slow (approx 2hrs 15) |
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WEEK FIVE |
Beginning 28th January - total mileage approx 45 |
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MONDAY |
4M (approx 35 mins) easy |
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TUESDAY |
Striders speed session : e.g. 1M jog, then 4 x 1M then 1M jog see website |
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WEDNESDAY |
Striders club run + early start: 9M (approx 80 mins) slow/medium |
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THURSDAY |
1M jog, then 4M (approx 30 mins) brisk, then 1M jog or cross train/Trinity swim |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 45 mins) easy |
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SUNDAY |
Merstham run : 15M steady or 18M (approx 2hrs 40) slow |
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WEEK SIX |
Beginning 4th February - total mileage approx 52 |
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MONDAY |
4M (approx 35 mins) easy recovery run |
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TUESDAY |
Striders speed session : see website for details |
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WEDNESDAY |
Striders club run: + early start to do 10M (approx 90 mins) slow/medium |
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THURSDAY |
7M (approx 56 mins) steady |
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FRIDAY |
Rest or easy Club run from Sandilands 3miles |
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SATURDAY |
5M (approx 45 mins) easy or Brands Hatch Half marathon or XC fixture 3 or 5M see website |
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SUNDAY |
Striders club run : 20M (approx 3 hrs) slow or Sidcup 10M / Wokingham Half |
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WEEK SEVEN |
Beginning 11th February - total mileage approx 42 |
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MONDAY |
REST |
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TUESDAY |
Striders speed session : see website |
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WEDNESDAY |
Striders club run + earlier start to do 11M (approx 100 mins) medium/slow |
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THURSDAY |
1M jog, then 3M (approx 23 mins) brisk, then 1M jog |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 45 mins) easy |
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SUNDAY |
Brighton Half marathon or 15M slow from Sandilands |
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WEEK EIGHT |
Beginning 18th February - total mileage approx 45 |
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MONDAY |
REST |
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TUESDAY |
Striders speed session : see website |
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WEDNESDAY |
Striders club run: + earlier start to do 8M (approx 70 mins) slow/medium |
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THURSDAY |
9M (approx 70 mins) slow steady |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 45 mins) easy |
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SUNDAY |
Wandle run : 17M steady (3:15) or 20M (approx 3hrs) slow from Clubhouse |
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WEEK NINE |
Beginning 25th February - total mileage approx 42 |
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MONDAY |
4M (approx 35 mins) easy recovery run |
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TUESDAY |
Striders speed session : see website |
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WEDNESDAY |
Striders club run + early start to do 9M (approx 80 mins) slow /medium |
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THURSDAY |
1M jog, then 3M (approx 23 mins) brisk, then 1M jog or cross train Trinity swim
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
3M (approx 30 mins) easy |
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SUNDAY |
Striders club run : 15 miles slow from Sandilands or Eastbourne Half-marathon (aim for 1:37) or Thanet 20M (2: 45ish) |
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WEEK TEN |
Beginning 3rd March - total mileage approx 49 |
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MONDAY |
REST |
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TUESDAY |
Striders speed session :see website |
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WEDNESDAY |
Striders club run : 7M (approx 60 mins) slow/medium |
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THURSDAY |
11M (approx 90 mins) steady |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 45 mins) easy |
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SUNDAY |
Striders club run : 20M (approx 3hrs) slow |
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WEEK ELEVEN |
Beginning 10th March - total mileage approx 50 |
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MONDAY |
4M (approx 35 mins) easy recovery run |
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TUESDAY |
Striders speed session : see website |
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WEDNESDAY |
Striders club run: + early start to do 9M (approx 80 mins) slow/ medium |
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THURSDAY |
1M jog, then 3M (approx 22 mins) brisk, then 1M jog or cross train Trinity swim |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 45 mins) easy or Box Hill relay 2.1M see website |
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SUNDAY |
Cranleigh 21 at marathon pace (approx 2.48 – 2.52) or 20M slow from Club or Oakley 20M or Hastings/Fleet half marathons |
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WEEK TWELVE |
Beginning 17th March - total mileage approx 51 |
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MONDAY |
4M (approx 35 mins) easy recovery run |
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TUESDAY |
Striders speed session : see website |
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WEDNESDAY |
Striders club run :7M (approx 60 mins) slow/medium |
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THURSDAY |
1M jog, then 4M (approx 30 mins) brisk, then 1M jog or cross train Trinity swim |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 45 mins) easy |
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SUNDAY |
Kingston run : 21M steady (3hrs) or 22M (approx 3hrs 15) slow from Club |
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WEEK THIRTEEN |
Beginning 24th March - total mileage approx 47 |
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MONDAY |
REST |
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TUESDAY |
Striders speed session : see website |
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WEDNESDAY |
Striders club run : + early start to do 7M (approx 60 mins) slow/ medium |
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THURSDAY |
10M (approx 80 mins) steady |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 45 mins) easy |
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SUNDAY |
Striders club run : 18M (approx 2hrs 35 mins) slow or Kingston Breakfast run 16M or Paddock Wood half. |
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WEEK FOURTEEN |
Beginning 31st March - total mileage approx 38 |
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MONDAY |
4M (approx 35 mins) easy recovery run |
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TUESDAY |
Striders speed session : see website |
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WEDNESDAY |
Striders Club Run: 5M (approx 45 mins) slow |
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THURSDAY |
1M jog, then 3M (approx 22 mins) brisk, then 1M jog |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 45 mins) easy |
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SUNDAY |
12M (approx 95 mins) steady, in your racing kit. Practise your pre-race routine |
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WEEK FIFTEEN |
Beginning 7th April - minimal up to race approx 13 |
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MONDAY |
REST |
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TUESDAY |
Striders speed session : but not fast - see website |
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WEDNESDAY |
4.5M (approx 40 mins) but take it easy |
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THURSDAY |
Rest or cross train Trinity swim |
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FRIDAY |
REST |
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SATURDAY |
2M (or 20 mins) easy |
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SUNDAY |
RACE DAY |