Striders
Coaching Advisory Group
Striders
Coaching Advisory Group
Marathon
Training
Training schedule (updated for 2009)
Suggested Marathon Plan for sub 5 hours
Should be able to run 60 minutes for 10km and 2:15 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.
This plan starts on 12th January, time before this date should be spent on building fitness and endurance. At the start of this plan you should be able to complete 13 miles comfortably.
| marathon runners training schedule : target sub 5 hours (11 – 11.5 min/mile) |
|
|
SESSION |
|
|
|
|
WEEK ONE |
Beginning 12th January - total mileage approx 20 - 25 |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website for details |
|
WEDNESDAY |
Striders club run : 1hour Steady |
|
THURSDAY |
Cross train/Trinity swim or REST |
|
FRIDAY |
Club run from Sandilands 3M |
|
SATURDAY |
REST |
|
SUNDAY |
Dartford 10 or 13M slow (90 min session from Sandilands but with early start or late finish |
|
|
|
|
WEEK TWO |
Beginning 19th January - total mileage approx 23 - 29 |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website |
|
WEDNESDAY |
Striders club run + early start to do 6-7M (approx 80 mins) steady |
|
THURSDAY |
Cross Train/Trinity Swim |
|
FRIDAY |
Club run from Sandilands |
|
SATURDAY |
REST |
|
SUNDAY |
Striders club run : 13M (approx) slow with early start or late finish |
|
|
|
|
WEEK THREE |
Beginning 26th January - total mileage approx 33 - 35 |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website |
|
WEDNESDAY |
Striders club run + early start to do 7- 8M steady |
|
THURSDAY |
Cross train/Trinity swim |
|
FRIDAY |
Club run from Sandilands + earlier start to do 5 – 6M (approx 60 - 70 mins) |
|
SATURDAY |
REST |
|
SUNDAY |
Striders club run : 15M slow (2:55 – 3 hrs) |
|
|
|
|
WEEK FOUR |
Beginning 2nd February - total mileage approx 33 |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website |
|
WEDNESDAY |
Striders club run + early start: 9M steady |
|
THURSDAY |
Cross train/Trinity swim |
|
FRIDAY |
Easy Club run from Sandilands + earlier start to do 5-6M total (approx 60 - 70 mins) |
|
SATURDAY |
REST |
|
SUNDAY |
Downs Way 15M steady or 15M slow from Club (2:45 – 3hrs) |
|
|
|
|
WEEK FIVE |
Beginning 9th February - total mileage approx 40 |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website for details |
|
WEDNESDAY |
Striders club run + early start to do 10M steady |
|
THURSDAY |
REST or Cross Train/Trinity Swim |
|
FRIDAY |
Easy Club run from Sandilands + early start to do 6M (approx 65 – 70 mins) |
|
SATURDAY |
REST |
|
SUNDAY |
Striders club run : 17M slow (3.30 – 3:45) or Bramley 10/20M |
|
|
|
|
WEEK SIX |
Beginning 16th February - total mileage approx 34 -36 |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website |
|
WEDNESDAY |
Striders club run + earlier start to do 10 - 11M (approx 110 – 115 mins) steady |
|
THURSDAY |
REST or Cross Train |
|
FRIDAY |
Club run from Sandilands + early start to do 6M (approx 65 – 70 mins) |
|
SATURDAY |
REST |
|
SUNDAY |
Brighton Half marathon or 15M (2:45 – 3 hrs) slow from Sandilands |
|
|
|
|
WEEK SEVEN |
Beginning 23rd February - total mileage approx 33 – 39M |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website |
|
WEDNESDAY |
Striders club run = earlier start to do 9M steady (approx 90 mins) |
|
THURSDAY |
REST or Cross Train/Trinity Swim |
|
FRIDAY |
Club run from Sandilands + early start/late finish to do 6 -7M (approx 75 mins) |
|
SATURDAY |
REST |
|
SUNDAY |
Eastbourne Half or Thanet 20M (3:45 – 4hrs) or 15 - 18M slow from Sandilands |
|
|
|
|
WEEK EIGHT |
Beginning 2nd March - total mileage approx 33 – 38M |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website |
|
WEDNESDAY |
Striders club run + early start to do 10M (approx 105 mins) steady |
|
THURSDAY |
Cross train Trinity swim |
|
FRIDAY |
Club run from Sandilands + early start/late finish to do 6- 7M (approx 75 mins) |
|
SATURDAY |
REST |
|
SUNDAY |
Striders club run :18M (3:15 – 3:30hrs) slow or Leith Hill Half |
|
|
|
|
WEEK NINE |
Beginning 9th March - total mileage approx 40 |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session :see website |
|
WEDNESDAY |
Striders club run + early start to do 9M (approx 95 mins) steady |
|
THURSDAY |
Cross Train/Trinity Swim |
|
FRIDAY |
Club run from Sandilands + early start/late finish to do 6-7M (approx 75 mins) |
|
SATURDAY |
REST |
|
SUNDAY |
Striders club run :16M (approx 2:55 – 3:15) slow |
|
|
|
|
WEEK TEN |
Beginning 16th March - total mileage approx 40M |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website |
|
WEDNESDAY |
Striders club run + early start to do 10M (approx 110 mins) steady |
|
THURSDAY |
Cross train/Trinity swim |
|
FRIDAY |
Club run from Sandilands + early start/late finish to do 6 -7M |
|
SATURDAY |
REST |
|
SUNDAY |
Kingston Special (21M) or 20M slow from Sandilands |
|
|
|
|
WEEK ELEVEN |
Beginning 23rd March - total mileage approx 45 |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website |
|
WEDNESDAY |
Striders club run + early start to do 10m (approx 110 mins) steady |
|
THURSDAY |
Cross train/Trinity swim |
|
FRIDAY |
Club run from Sandilands + early start/late finish to do 6-7M (approx 75 mins) |
|
SATURDAY |
REST |
|
SUNDAY |
Cranleigh 15/21 or 21M slow from Snadilands |
|
|
|
|
WEEK TWELVE |
Beginning 30th March - total mileage approx 38 |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website |
|
WEDNESDAY |
Striders club run + early start to do 9M (approx 100 mins) steady |
|
THURSDAY |
Cross Train/Trinity Swim |
|
FRIDAY |
Club run from Sandilands + early start to do 6M (approx 65 mins) |
|
SATURDAY |
REST |
|
SUNDAY |
Striders club run : 18M (approx 3:30) |
|
|
|
|
WEEK THIRTEEN |
Beginning 6th April - total mileage approx 31M |
|
MONDAY |
REST |
|
TUESDAY |
Striders speed session : see website |
|
WEDNESDAY |
Striders Club Run + early start:7M (approx 70 mins) |
|
THURSDAY |
REST |
|
FRIDAY |
Club run from Sandilands + early start to do 6M (approx 65mins) |
|
SATURDAY |
REST |
|
SUNDAY |
15M slow |
|
|
|
|
WEEK FOURTEEN |
Beginning 13th April – total mileage approx 25 |
|
MONDAY |
REST |
|
TUESDAY |
Striders Speed Session |
|
WEDNESDAY |
Striders Club Run (5 -6 M) |
|
THURSDAY |
REST or Cross Train/Trinity Swim |
|
FRIDAY |
Club Run from Sandilands + early start to do 5M |
|
SATURDAY |
REST |
|
SUNDAY |
8-10M (approx 90 – 115 mins) in race kit, practice your pre-race routine |
|
WEEK FIFTEEN |
Beginning 20th April – minimal to race day |
|
MONDAY |
REST |
|
TUESDAY |
Steady 3 miles |
|
WEDNESDAY |
Striders club run : 40 mins Steady |
|
THURSDAY |
REST |
|
FRIDAY |
REST (or a very gentle 3M) |
|
SATURDAY |
REST |
|
SUNDAY |
RACE DAY |