My Marathon Training
The rest of my training schedule up to the Köln Marathon in October!
Week Ten (39M)
| Mon | Weight lifting |
| Tue | 7M consisting of: 1M jog, then 3 x 1.5M (or 12 mins) tempo, with 400m (or 3-min) jog recoveries, then 1M jog |
| Wed | Weight lifting |
| Thu | Rest |
| Fri | 9M (85 mins) easy |
| Sat | 1M jog, then 3M (24 mins) tempo, then 1M jog |
| Sun | Half-marathon. Aim for sub-1:45 (15M inc warm up and cool down) |
Week Eleven (44M)
| Option | Training Week |
|---|---|
| Mon | Weight lifting |
| Tue | 1M jog, then 5M (or 50 mins) fartlek (3mins fast, 2mins slow), then 1M jog |
| Wed | Weight lifting |
| Thu | 6M (58 mins) slow |
| Fri | Rest |
| Sat | 8M (68 mins) marathon pace |
| Sun | 20M (3hrs 10) long |
Week Twelve (44M)
| Option | Training Week |
|---|---|
| Mon | Weight lifting |
| Tue | 8M consisting of: 1M jog and strides, then 5 x 1M (or 8 mins) tempo with 200m (or 90 secs) jog recoveries, then 1M jog |
| Wed | Weight lifting |
| Thu | 7M (72 mins) easy |
| Fri | Rest |
| Sat | 1M jog, then 3M (24 mins) tempo, then 1M jog |
| Sun | 21M (3hrs 30) long |
Week Thirteen (43M)
| Option | Training Week |
|---|---|
| Mon | Weight lifting |
| Tue | 7M consisting of: 1M jog and strides, then 10 x 2 mins uphill, jog back down. Then 1M jog at end of session. |
| Wed | Weight lifting |
| Thu | 7M (65 mins) easy |
| Fri | Rest |
| Sat | 1M jog, then 4M (32 mins) tempo, then 1M jog |
| Sun | 20M (3hrs 20) long |
Week Fourteen (34M)
| Option | Training Week |
|---|---|
| Mon | Weight lifting |
| Tue | 6M consisting of: 1M jog, then 6 x 800m (or 4 mins) at 10K pace, with 100m (or 1-min) jog recoveries, then 1M jog |
| Wed | Weight lifting |
| Thu | 6M (58 mins) easy |
| Fri | Rest |
| Sat | 7M (59 mins 30 secs) marathon pace |
| Sun | 12M (2 hrs) long |
Week Fifteen (26M)
| Option | Training Week |
|---|---|
| Mon | Weight lifting |
| Tue | 5M of 1M jog, then 8 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1M jog |
| Wed | Weight lifting |
| Thu | 5M (48 mins) slow |
| Fri | Rest |
| Sat | 1M jog, then 3M (24 mins) tempo, then 1M jog |
| Sun | 8M (75 mins) long |
Week Sixteen (35M inc race)
| Option | Training Week |
|---|---|
| Mon | Weight lifting |
| Tue | 4M consisting of: 1M jog, then 10 x 200m (or 45 secs) fat 5K pace, with 100m (or 30 secs) jog recoveries, then 1M jog |
| Wed | Weight lifting |
| Thu | 3M (30 mins) easy |
| Fri | Rest |
| Sat | Rest |
| Sun | Race day! |