Striders
Coaching Advisory Group
Striders
Coaching Advisory Group
Marathon
Training
Training schedule (updated for 2009)
Suggested Marathon Plan for sub 3 hours
Should be able to run around 36 minutes for 10km and sub 1.23 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 hours | |
| SESSION | |
| WEEK ONE | Beginning 12th January - total mileage 40 |
| MONDAY | Rest |
| TUESDAY | Striders speed session : 4 to 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 5 mile easy or Sprint session |
| FRIDAY | Rest |
| SATURDAY | Hill session - off road : 5 miles |
| SUNDAY | Striders club run :16 mile steady |
| WEEK TWO | Beginning 19th January - total mileage 43 (max.) |
| MONDAY | Rest |
| TUESDAY | Striders speed session : 4 to 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 5 mile easy or Sprint session |
| FRIDAY | Rest |
| SATURDAY | Southern xc champs (9 miles) or Hill session - off road : 5 miles |
| SUNDAY | Striders club run : 2 to 2.5 hours steady (12 to 14 miles) |
| WEEK THREE | Beginning 26th January - total mileage 40 (max) |
| MONDAY | Rest |
| TUESDAY | Striders speed session : 3 miles hills at speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 4 miles at Marathon Pace |
| FRIDAY | Rest |
| SATURDAY | 6 Mile steady |
| SUNDAY | Striders club run : 2 to 2.5 hours steady (14 to 16 miles) |
| WEEK FOUR | Beginning 2nd February - total mileage 41 |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 4 to 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 5 miles at Marathon Pace |
| FRIDAY | Rest |
| SATURDAY | Surrey League xc (5 miles) |
| SUNDAY | Downs Way run : 16 miles brisk |
| WEEK FIVE | Beginning 9th February - total mileage 46 (max) |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 4 to 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 7 miles steady, inc. surges |
| FRIDAY | Rest - plyometrics and / or gym |
| SATURDAY | 5 miles easy (if no race tomorrow) |
| SUNDAY | Striders club run : 18 miles steady or Bramley 10 / Dover Half |
| WEEK SIX | Beginning 16th February - total mileage 45 (max) |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard plus 2 miles jog |
| THURSDAY | 4 miles hill work |
| FRIDAY | 4miles easy if no race tomorrow |
| SATURDAY | National xc (7 miles) or rest |
| SUNDAY | Brighton Half marathon or club run of steady 15 miles if raced Nationals |
| WEEK SEVEN | Beginning 23rd February - total mileage 48 (max) |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard plus 2 miles jog |
| THURSDAY | 5 miles at Marathon Pace |
| FRIDAY | Rest - plyometrics and / or gym |
| SATURDAY | Warm up, then 3-4miles brisk |
| SUNDAY | Eastbourne Half or club run 19 miles steady |
| WEEK EIGHT | Beginning 2nd March - total mileage 49 |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard plus 2 miles jog |
| THURSDAY | 6 miles fartlek, inc. 8x30secs fast, 60secs slow |
| FRIDAY | Rest - plyometrics and / or gym |
| SATURDAY | 2miles easy, then 2miles brisk, then 2miles easy |
| SUNDAY | Striders club run : 3 hours steady (20 miles) |
| WEEK NINE | Beginning 9th March - total mileage 47 |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 3 miles easy beforehand then 8 miles hard |
| THURSDAY | 4 miles hill session |
| FRIDAY | Rest - plyometrics and / or gym |
| SATURDAY | 5 miles steady, inc. a few strides |
| SUNDAY | Run with similar-paced runners: 2.75 hours brisk with 5 miles at marathon pace half way round (20 miles) |
| WEEK TEN | Beginning 16th March - total mileage 54 |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 3 miles easy beforehand then 8 miles hard |
| THURSDAY | 8miles, inc. 2x2miles at marathon pace |
| FRIDAY | 6 miles jog |
| SATURDAY | Rest |
| SUNDAY | Kingston run - 22 miles steady |
| WEEK ELEVEN | Beginning 23rd March - total mileage 50 |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 4 miles moderate beforehand then 8 miles hard |
| THURSDAY | 6 miles easy |
| FRIDAY | 4 miles hills |
| SATURDAY | Rest |
| SUNDAY | Cranleigh 21miles - don't race but inject 2 x 5 miles at marathon pace during run |
| WEEK TWELVE | Beginning 30th March - total mileage 34 or 46 depending on your progress |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 3 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 2 miles easy beforehand then 8 miles hard |
| THURSDAY | 4 miles hills |
| FRIDAY | Rest - plyometrics and / or gym |
| SATURDAY | Warm up, then 3 miles at marathon pace, then warm down |
| SUNDAY | Tricky one this !! Either 10 miles club run steady or 22 miles steady if you feel under-prepared |
| WEEK THIRTEEN | Beginning 6th April - total mileage 21 |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 1 mile speed plus circuits |
| WEDNESDAY | Striders club run : 40 minutes easy |
| THURSDAY | Rest - plyometrics and / or gym |
| FRIDAY | Rest - plyometrics and / or gym |
| SATURDAY | Warm up, then 3 miles at marathon pace, then warm down |
| SUNDAY | 10miles steady, in your racing kit. Practise your pre-race routine |
| WEEK FOURTEEN | Beginning 13th April - total mileage 13 |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 1 mile speed plus circuits |
| WEDNESDAY | Striders club run : 40 minutes easy |
| THURSDAY | 10mins jog, then 1mile at race pace, then 5mins jog |
| FRIDAY | Rest |
| SATURDAY | Warm up, then 3 miles at marathon pace, then warm down |
| SUNDAY | Rest |
| WEEK FIFTEEN | Beginning 20th April - minimal mileage |
| MONDAY | Rest - plyometrics and / or gym |
| TUESDAY | Striders speed session : 1 mile speed plus circuits |
| WEDNESDAY | Striders club run : 40 minutes easy |
| THURSDAY | 10mins jog, then 1mile at race pace, then 5mins jog |
| FRIDAY | Rest |
| SATURDAY | Rest |
| SUNDAY | MARATHON - good luck !! |