Striders
Coaching Advisory Group
Striders
Coaching Advisory Group
Marathon
Training
Training schedule (updated for 2009)
Suggested Marathon Plan for sub 4 hours
Should be able to run sub 50 minutes for 10km and sub 1.50 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.
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marathon runners training schedule : target sub 4 hours |
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SESSION |
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WEEK ONE |
Beginning 12th January - total mileage approx 34 |
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MONDAY |
REST |
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TUESDAY |
Striders speed session : (approx 35 mins) gentle strides and speedwork track or Sandilands, see website for details |
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WEDNESDAY |
Striders club run : 6M (approx 63 mins) slow/medium |
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THURSDAY |
4M (approx 36 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 50 mins) easy |
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SUNDAY |
Dartford 10 or 13 miles slow with Club |
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WEEK TWO |
Beginning 19th January - total mileage approx 37 |
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MONDAY |
4M easy (approx 38 mins) |
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TUESDAY |
Striders speed session : (approx 35 mins) gentle strides and speedwork track or Sandilands eg 5x1000m, see website for details |
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WEDNESDAY |
Striders club run : 6M (approx 63 mins) slow/medium |
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THURSDAY |
4M (approx 36 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 50 mins) easy or Surrey League cross country : 5M |
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SUNDAY |
13M (approx 2hr 08) slow (90 min session from Sandilands but with early start or late finish |
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WEEK THREE |
Beginning 26th January - total mileage approx 40 |
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MONDAY |
4M easy (approx 38 mins) |
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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, then 1M jog, see website |
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WEDNESDAY |
Striders club run : 8M (approx 80 mins) slow/medium |
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THURSDAY |
Tempo run. 1M jog, then 3M (approx 26 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 50 mins) easy or East Surrey relays (2M) |
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SUNDAY |
Striders club run : 13M (approx 2hr 08) slow with early start |
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WEEK FOUR |
Beginning 2nd February - total mileage approx 40 |
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MONDAY |
Rest |
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TUESDAY |
Striders speed session : 1M jog, 8x Upfield (hills) then 1M jog |
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WEDNESDAY |
Striders club run : 8M (approx 80 mins) slow/medium |
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THURSDAY |
5M easy 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 50 mins) easy or Southern xc champs (9M) |
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SUNDAY |
Downs Way 15 miles steady or Striders club run : 15M (approx 2hrs 30) slow |
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WEEK FIVE |
Beginning 9th February - total mileage approx 45 |
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MONDAY |
4M (approx 38 mins) easy |
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TUESDAY |
Striders speed session : e.g. 1M jog, then 4 x 1 mile then 1M jog |
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WEDNESDAY |
Striders club run : 9M (approx 90 mins) slow/medium |
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THURSDAY |
1M jog, then 4M (approx 30 mins) brisk, then 1M 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 50 mins) easy |
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SUNDAY |
Bramley 10/20 or club run 18M slow (approx 3hrs) |
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WEEK SIX |
Beginning 16th February - total mileage approx 50 |
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MONDAY |
4M (approx 38 mins) easy recovery run |
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TUESDAY |
Striders speed session : see website for details |
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WEDNESDAY |
Striders club run : 10M (approx 100 mins) slow/medium |
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THURSDAY |
7M (approx 63 mins) steady |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
Surrey League cross country : 5 miles or 5M (approx 50 mins) easy |
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SUNDAY |
Striders club run : 19M (approx 3 :11hrs) slow or Brighton half Marathon |
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WEEK SEVEN |
Beginning 23rd February - total mileage approx 43 |
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MONDAY |
Rest |
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TUESDAY |
Striders speed session : 5M speed, 2 miles jog see website |
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WEDNESDAY |
Striders club run : 11M (approx 110 mins) medium/slow |
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THURSDAY |
1M jog, then 3M (approx 26 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 50 mins) easy |
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SUNDAY |
Eastbourne Half marathon or Thanet 20M or 15M slow from Sandilands |
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WEEK EIGHT |
Beginning 2nd March - total mileage approx 46 |
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MONDAY |
Rest |
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TUESDAY |
Striders speed session :e.g 5M speed, 2 miles jog see website |
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WEDNESDAY |
Striders club run : 8M (approx 76 mins) slow/medium |
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THURSDAY |
9M (approx 80 mins) slow/steady |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 50 mins) easy |
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SUNDAY |
Club run 20M slow (approx 3:20hrs) or Leith Hill Half |
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WEEK NINE |
Beginning 9th March - total mileage approx 43 |
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MONDAY |
4M (approx 38 mins) easy recovery run |
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TUESDAY |
Striders speed session : eg 5M speed, 2 miles jog see website |
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WEDNESDAY |
Striders club run : 9M (approx 86 mins) slow /medium |
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THURSDAY |
1M jog, then 3M (approx 26 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 :15M slow |
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WEEK TEN |
Beginning 16th March - total mileage approx 49 |
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MONDAY |
Rest |
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TUESDAY |
Striders speed session : eg 5M speed, 2M jog see website |
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WEDNESDAY |
Striders club run : 6.5M (approx 60 mins) slow/ medium |
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THURSDAY |
11M (approx 100 mins) steady |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 50 mins) easy |
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SUNDAY |
Striders club run : 20M (approx 3:20hrs) slow or Kingston Special 21M |
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WEEK ELEVEN |
Beginning 23rd March - total mileage approx 50 |
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MONDAY |
4M (approx 38 mins) easy recovery run |
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TUESDAY |
Striders speed session : 5M speed, 2 miles jog |
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WEDNESDAY |
Striders club run : 9M (approx 90 mins) slow/medium |
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THURSDAY |
1M jog, then 3M (approx 25 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 50 mins) easy |
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SUNDAY |
Cranleigh 15/21 at marathon pace or 20M (approx 3:20hrs) slow from Club |
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WEEK TWELVE |
Beginning 30th March - total mileage approx 50 |
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MONDAY |
4M (approx 38 mins) easy recovery run |
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TUESDAY |
Striders speed session : eg 5M speed, 2 miles jog see website |
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WEDNESDAY |
Striders club run : 6.5m (approx 60 mins) slow/medium |
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THURSDAY |
1M jog, then 4M (approx 34 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 50 mins) easy |
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SUNDAY |
Club run 22M slow (approx 3hrs 30) |
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WEEK THIRTEEN |
Beginning 6th April - total mileage approx 47 |
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MONDAY |
Rest |
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TUESDAY |
Striders speed session :eg 5M speed, 2 miles jog see website |
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WEDNESDAY |
Striders club run : 6.5M (approx 60 mins) slow/medium |
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THURSDAY |
10M (approx 90 mins) steady |
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FRIDAY |
Rest easy Club run from Sandilands 3M |
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SATURDAY |
5M (approx 50 mins) easy |
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SUNDAY |
Striders club run : 18M (approx 2hrs 50 mins) slow |
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WEEK FOURTEEN |
Beginning 13th April - total mileage approx 34 |
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MONDAY |
4M (approx 38 mins) easy recovery run |
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TUESDAY |
Striders speed session :eg 5M speed, 2 miles jog see website |
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WEDNESDAY |
4.5M (approx 45 mins) slow |
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THURSDAY |
1M jog, then 3M (approx 25 mins) brisk, then 1M jog |
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FRIDAY |
Rest or easy Club run from Sandilands 3M |
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SATURDAY |
4M (approx 40 mins) easy |
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SUNDAY |
10M (approx 105 mins) steady, in your racing kit. Practise your pre-race routine |
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WEEK FIFTEEN |
Beginning 20th April - minimal up to race approx 10 |
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MONDAY |
Rest |
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TUESDAY |
30mins steady 3.5M |
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WEDNESDAY |
4M (approx 40 mins) 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 20mins jog, inc. a few strides |
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SUNDAY |
RACE DAY |