Marathon - 16 week advanced training plan

 

Week Mon Tues Wed Thur Fri Sat Sun
1 15mins easy running 30mins easy running Rest or gym or swim – including plenty of mobility 40mins steady running Rest Run 10min easy, 10min steady, 10mins easy, 10min easy Run 1hr min easy
2 20mins easy running 40mins steady running Rest or gym or swim – including plenty of mobility. 50mins steady running Rest Run 10min, easy 20min steady, 10min easy Run 1hr easy
3 25mins easy running Run 15min easy. (Run 2 minutes hard, jog 2 minutes easy. Repeat 5x)
Run 15 min easy.
Rest or gym or swim – including plenty of mobility 50mins min steady Rest Run 10min, easy 20min steady, 10min easy Run 1hr 15min easy
4 25mins easy running. Run 15min easy. (Run 3 minutes hard, jog 2 minutes easy. Repeat 5x)
Run 15 min easy
Rest or gym or swim – including plenty of mobility 45mins min easy Rest Run 10min, easy 25min steady, 10min easy Run 1hr 20min easy- time on feet.
5 25mins easy running Run 15min easy. (Run 4 minutes hard, jog 2 minutes easy. Repeat 5x)
Run 15 min easy.
Rest or gym or swim – including plenty of mobility 50mins min easy Rest Run 10min, easy 30min steady, 10min easy Run 1hr 30min easy
6 30mins easy running. Run 15min easy. (Run 5 minutes ‘tempo’, jog 2 minutes easy. Repeat
5x) Run 15 min easy
Rest or gym or swim – including plenty of mobility 60mins min easy Rest Run 10min, easy 35min steady, 10min easy Run 1hr 40min easy running
7 35mins easy running. Run 15min easy. (Run 3 minutes steady, 2 min hard, jog 2 minutes
easy. Repeat 5x) Run 15 min easy.
Rest or gym or swim – including plenty of mobility 60mins min easy Rest Run 10min, easy 40min steady, 10min easy Run 1hr 50min. Run 30min easy, 30min steady, 20min easy, 20min
steady, 15min easy. Practice your fuelling and hydration strategies.
8 35mins easy Run 15min easy. (Run 5min fast pace, jog 2min at easy pace. Repeat
4x) Run 15min easy = 58mins
Rest or gym or swim – including plenty of mobility Run 10min, easy 35min steady, 10min easy = 55mins Rest Run 10min easy. 40min fartlek, run 10min easy = 60mins Run 10min very easy, run 1hr 50min steady, run 10min easy. Practice
your fuelling and hydration strategies = 2hours 10mins
9 20mins easy Run 20min easy, 20min steady, 20min easy = 60mins Rest or gym or swim – including plenty of mobility 40 mins steady running Rest 15mins easy Sun: Race Half Marathon. Practice your race day preparation.
What is your marathon race pace? If you run a half marathon your
finish time will give you an approximate indication of your marathon
finish time. Double your finish time (in minutes) and add 10% to
estimate your target marathon time.
10 Rest Steady 40min run Rest or gym or swim – including plenty of mobility 80mins easy Rest 40mins easy Run 2hrs 30min. Include 30min easy, 60min steady, 30min easy, 20min
steady, 10min easy. Practice your fuelling and hydration strategies..
11 30mins easy Run 15min easy. (Then run [email protected] marathon pace, jog for 2mins.
Repeat 4 times). Then run 15min easy
Rest or gym or swim – including plenty of mobility 20mins easy 15mins easy Rest Race a half-marathon/10mile/10k race.
12 35mins easy Run 10min easy. Run 30min tempo; jog 5min easy, then 20min tempo.
Jog 10min easy = 75mins
Rest or gym or swim – including plenty of mobility 70mins easy Rest Run 40mins steady Run 3hrs 10min easy. Practice your fuelling and hydration strategies.
Wear the kit and running shoes you plan to complete the marathon in
to check they are comfortable
13 20mins easy Run 10min easy. Run 50min at marathon ‘race pace’, then run 10min
easy = 60mins
Rest or gym or swim – including plenty of mobility. Run 15min easy. (Run 8minutes fast. 2min easy jog. Repeat 4x) Run
15min easy = 70mins
Rest 40mins easy Run 30mins easy, 60mins at marathon pace, 30mins easy. = 2hours.
14 25mins easy Run 15min easy, run 30mins tempo run, 15mins easy = 60mins Rest or gym or swim – including plenty of mobility. Rest 45min steady Rest 20mins easy Run 1hr 30min at a steady pace. Practice your fuelling and hydration
strategies. Wear the kit and running shoes you plan to complete the
marathon in to check it’s comfortable.
15 Rest Run 10min easy, run 20min at marathon race pace, then (4x60s brisk
runs with 60s walking recovery). Run 10min easy.
Light stretching and mobility. 30min easy run 20mins easy run Rest 1hr easy pace.
16 Rest Jog 10min easy. Run 1 mile at marathon race pace, jog 10min easy, run
1 mile at marathon race pace, jog 10min easy.
Rest 15mins easy jog 10mins easy running Rest Bournemouth Marathon Festival. Good luck. Start at your marathon
race pace and aim to run strongly in the last 6 miles. 
Tempo Runs

Tempo runs (sometimes called threshold runs) are runs where after a 10-15 minute warm up you run at a sustained pace for anything from 20 min up to an hour with a 10-15 min slower jog at the end. You are running hard, possibly just below your normal 10k pace, but not flat out. And the distance and effort should be such that you do not finish feeling exhausted. As with interval runs, it is such an individual area, to recommend individually.

Pace Runs

Pace runs are training runs, run at approximately your estimated race pace. That is if you are aiming for a 3 hour 30 marathon averaging approx 8 min miles.(5 min km) then your pace runs are run at 8 min miles. For a planned sub 3 hour marathon you are running just under 7 minutes a mile. They help build pace judgement and even paced running. It is important to note that unless you are very experienced or have good guidance, it is unusual to run all of your weekly long run at your planned race pace. The long training run is there to build endurance, not speed, and running your long run at a faster pace than you are ready for could lead to you taking longer to recover each week and upset the steady gradual improvement all schedules are designed to bring.

Repetition/Interval training (8×800)

Repetition or interval training are a feature of schedules where you are really committed to improving and bringing the best out of yourself whatever your standard. You do not have to be an elite or even good club standard runner to run the advanced schedules. Rather you have probably a background of a few years of training fairly hard at any distance from 10k up to marathon and understand how faster paced running or running “out of your comfort zone” once a week has helped you improve.

Interval or repetition running, are efforts run at faster than your planned marathon race pace. Impossible to give more than general guidance as it is such an individual area and depends a lot on where you are starting from and what your goal is and is usually best done under guidance from a group environment or a coach or experienced personal trainer. 4x 800 is one example which can build to 8x 800 as the schedule progresses. You run the 800 metres or whatever the chosen distance is at the faster pace. Then walk or jog 400metres very easily before repeating the faster distance again etc. For marathon training long intervals of at least 800m or longer (1000m or even a mile) are acknowledged to be most beneficial.

Hill Repeats

These are a variation on repetitions on the flat. They are a great variation with a similar benefit of building leg strength. Find an incline of approx 4-600 metres or one that will take about 2 minutes. Run hard up the hill and slightly over the crest, turn around and jog slowly down the hill before repeating the run up again etc