Striders
Coaching Advisory Group
Striders
Coaching Advisory Group
Marathon
Training
Training schedule
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.
| marathon runners training schedule : target sub 5 hours (11 – 11.5 min/mile) |
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SESSION |
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WEEK TWO |
Beginning 7th January - total mileage approx 25 |
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MONDAY |
REST |
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TUESDAY |
Striders speed session : see website for details |
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WEDNESDAY |
Striders club run : 1hour Steady |
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THURSDAY |
Cross train/Trinity swim or REST |
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FRIDAY |
Club run from Sandilands 3M |
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SATURDAY |
REST |
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SUNDAY |
Greenwich special 13+ M or 13M slow (90 min session from Sandilands but with early start or late finish |
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WEEK THREE |
Beginning 14th January - total mileage approx 23 - 29 |
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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 6-7M (approx 80 mins) steady |
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THURSDAY |
Cross Train/Trinity Swim |
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FRIDAY |
Club run from Sandilands + earlier start to do 5 -6 M (approx 60 - 70 mins) |
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SATURDAY |
REST |
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SUNDAY |
Striders club run : 13M (approx) slow with early start or Dartford 10M race |
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WEEK FOUR |
Beginning 21st January - total mileage approx 33 - 35 |
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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 8-9M steady |
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THURSDAY |
Cross train/Trinity swim |
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FRIDAY |
Club run from Sandilands + earlier start to do 5 – 6M (approx 60 - 70 mins) |
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SATURDAY |
REST |
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SUNDAY |
Striders club run : 15M slow (2:55 – 3 hrs) |
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WEEK FIVE |
Beginning 28th January - total mileage approx 33 - 36 |
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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: 9M steady |
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THURSDAY |
Cross train/Trinity swim |
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FRIDAY |
Easy Club run from Sandilands + earlier start to do 5-6M total (approx 60 - 70 mins) |
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SATURDAY |
REST |
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SUNDAY |
Merstham run : 15M steady or 18M slow from Club (2:45 – 3.30 hrs) |
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WEEK SIX |
Beginning 4th February - total mileage approx 40 |
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MONDAY |
REST |
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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 steady |
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THURSDAY |
REST or Cross Train |
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FRIDAY |
Easy Club run from Sandilands + early start to do 6M (approx 65 – 70 mins) |
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SATURDAY |
REST |
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SUNDAY |
Striders club run : 19M slow (3.30 – 3:45) or Sidcup 10M / Wokingham Half |
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WEEK SEVEN |
Beginning 11th February - total mileage approx 34 -36 |
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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 10 - 11M (approx 110 – 115 mins) steady |
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THURSDAY |
REST or Cross Train |
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FRIDAY |
Club run from Sandilands + early start to do 6M (approx 65 – 70 mins) |
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SATURDAY |
REST |
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SUNDAY |
Brighton Half marathon or 15M (2:45 – 3 hrs) slow from Sandilands |
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WEEK EIGHT |
Beginning 18th 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 9M steady (approx 90 mins) |
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THURSDAY |
REST |
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FRIDAY |
Club run from Sandilands + early start/late finish to do 6 -7M (approx 75 mins) |
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SATURDAY |
REST |
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SUNDAY |
Wandle run : 17M steady (3:15) or 20M (3:45 – 4hrs) slow from Clubhouse |
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WEEK NINE |
Beginning 25th February - total mileage approx 35 - 40 |
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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 10M (approx 105 mins) steady |
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THURSDAY |
Cross train Trinity swim |
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FRIDAY |
Club run from Sandilands + early start/late finish to do 6- 7M (approx 75 mins) |
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SATURDAY |
REST |
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SUNDAY |
Striders club run :15M (2:45 -3hrs) slow or Eastbourne Half-marathon (aim for 2:15) or Thanet 20M (3:45 – 4hrs) |
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WEEK TEN |
Beginning 3rd March - total mileage approx 40 |
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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 9M (approx 95 mins) steady |
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THURSDAY |
Cross Train/Trinity Swim |
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FRIDAY |
Club run from Sandilands + early start/late finish to do 6-7M (approx 75 mins) |
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SATURDAY |
REST |
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SUNDAY |
Striders club run : 20M (approx 3:45 – 4 hrs) slow |
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WEEK ELEVEN |
Beginning 10th March - 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 + early start to do 10M (approx 110 mins) steady |
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THURSDAY |
Cross train/Trinity swim |
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FRIDAY |
Club run from Sandilands + early start/late finish to do 6 -7M |
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SATURDAY |
REST |
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SUNDAY |
Cranleigh 21 at marathon pace (approx 3:45 – 4:10) 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 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 + early start to do 10m (approx 110 mins) steady |
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THURSDAY |
Cross train/Trinity swim |
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FRIDAY |
Club run from Sandilands + early start/late finish to do 6-7M (approx 75 mins) |
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SATURDAY |
REST |
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SUNDAY |
Kingston run : 21M steady (4hrs) or 22M (approx 4:12) slow from Club |
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WEEK THIRTEEN |
Beginning 24th March - total mileage approx 38 |
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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 9M (approx 100 mins) steady |
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THURSDAY |
Cross Train/Trinity Swim |
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FRIDAY |
Club run from Sandilands + early start to do 6M (approx 65 mins) |
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SATURDAY |
REST |
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SUNDAY |
Striders club run : 18M (approx 3:30) slow or Kingston Breakfast run 16M or Paddock Wood half. |
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WEEK FOURTEEN |
Beginning 31st March - total mileage approx 25 |
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MONDAY |
REST |
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TUESDAY |
Striders speed session : see website |
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WEDNESDAY |
Striders Club Run: 5 (approx 60 mins) |
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THURSDAY |
REST |
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FRIDAY |
Club run from Sandilands + early start to do 5M |
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SATURDAY |
REST |
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SUNDAY |
8 -10M (approx 90 - 115 mins)slow, in your racing kit. Practise your pre-race routine |
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WEEK FIFTEEN |
Beginning 7th April - minimal up to race approx 9 |
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MONDAY |
REST |
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TUESDAY |
Steady 3M |
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WEDNESDAY |
4M (approx 50 mins) easy/40 min club run but take it easy |
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THURSDAY |
REST |
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FRIDAY |
REST (or a very gentle 2M) |
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SATURDAY |
REST |
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SUNDAY |
RACE DAY |