Marathon Training Plan - Schedules For Beginners to Advanced. The marathon training plan below has been designed with advanced endurance athletes in mind. You'll also find two other programs in this section of the site..
If you consider yourself an advanced marathon runner, it's important you meet the following criteria.. You should have considerable marathon experience and be well used to training for such an event. You should be currently running 3. Thirdly, you should comfortably be able to run at least 1. The Advanced Half Marathon Program is best suited for those who have been running at least 4-6 times per week for 5-8 miles. Advanced Half Marathon Training Program Page 1 of 10. WEEK 10 50 minutes *Speed C Workout 40-45. 12 Week Advanced Half Marathon Training. Advanced Half Marathon Training Program. Intermediate half marathon programme Continued on next page. Rest 50 mins cross training 40 mins speed work 12 miles (19km) long run 30 mins tempo (including 5 mins. Created Date: 5/27/2015 7:37:15 AM. If you don't meet one or more of these provisos, seriously consider the beginner or Intermediate marathon training plans. Finally, this marathon training plan pre- supposes that your are in good health and you've had medical screening before you begin. Please read the disclaimer before you attempt any for of training program. Marathon Training Plan Fundamentals. As an experienced distance runner, you'll already be aware of many of the general principles of training AND those unique to marathon training. Below are some of the most important considerations for an advanced marathon training plan. Don't skip them - these are four of the main parameters that let many runners down - preventing them from tapping their full potential come race day.. Over- Training. It's the more experienced athletes that are prone to over- training. They have a greater tolerance to discomfort so they are less likely to adhere to their body's demands for rest. Couple that with a false logic that more training miles equates directly to greater fitness and the result is over- training. One of the biggest mistakes you can make is to perform your long runs at your target race pace. More on this below. Tapering. If over- training during the plan is a problem, too many miles in the month leading up to the race is perhaps the number one error found in a typical marathon training plan. Aim to reach a peak (in terms of distance) 4 weeks prior to the race itself. Avoid runs longer than 1. Covering 6. 0 plus miles per week, at a continuous pace can quickly lead to mental and physical stagnation. Adding a few tempo runs here and there is not enough. Instead, incorporate interval training, fartlek training, hill climbs and some running- specific strength and power exercises. Not only will they help to keep you mentally fresh, there are sound physiological reasons for perform shorter, more intense training sessions during the week. Strength Training. So long as it's specific to long distance running, strength conditioning is an important and beneficial adjunct to running sessions. Not only can it improve running gait and economy, strength conditioning can also prevent and reverse the imbalances inherent with any long- term, repetitive training. Marathon Training Sessions. The marathon training plan below is made up of six individual sessions. Below is a description of each. If you have a course set out with distance markers that's fine. Or use a pedometer to log training miles. As an experienced distance runner you should also have an idea of your goal race pace.. Long Distance Runs. Remember, long runs in this marathon training plan are NOT run at race pace - save that for shorter sessions. There is also one long run per week. It's simply a way to distinguish from the long run. The short run is performed at a comfortable pace - faster than the long run but still below race pace unless otherwise indicated. Here is the format for our Short runs.. Warm Up: 5- 1. 0 minutes of light jogging. Duration: 3- 1. 0 miles (see chart below)Intensity: Moderate - up to race pace where indicated. Cool down: 5- 1. 0 minutes of light jogging followed by stretching exercises. Fartlek Runs. These are shorter sessions made up of jogging, walking and some fast running. Along with Interval Training and Hill Climbs, Fartlek training will help to improve lactate tolerance and in some cases VO2max. These are the sessions performed at or above race pace. Here is the format for our Fartlek sessions.. Warm Up with 5- 1. Run for 4 minutes, jog slowly/walk for 1 minute. This is one cycle. Repeat over the prescribed amount of distance (see chart at bottom). On a scale of 1 to 1. Cool down for 5- 1. Interval Runs. No doubt you are familiar with the concept of interval training. For the uninitiated, it's simply bouts of intense activity separated with short, active rest periods. Using this approach you can exercise at a higher intensity without fatiguing. An example might consist of 4 lots of 8. Here is the format for our Interval sessions.. Warm Up: 5- 1. 0 minutes of light jogging. Duration: varies (see chart below)Intensity: Moderate- Intense. Cool down: 5- 1. 0 minutes of light jogging followed by stretching to all major muscle groups. Hill Climbs. This is very similar to interval training session. Hill running provides additional resistance and offers a nice change of pace to flat running. It's beneficial even if your marathon is flat. Find a hill roughly 4. If it's longer then simply run 4. The format is the same also for interval training only with 4. Be sure to get your rest between each hill climb as you jog slowly back down to the start. Here is the format for our Hill Climb sessions.. Warm Up: 5- 1. 0 minutes of light jogging. Duration: varies (see chart below)Intensity: Intense. Each 4. 00m interval should be run quickly - a level 7 or 8 out of 1. Cool down: 5- 1. 0 minutes of light jogging followed by stretching to all major muscle groups. Strength Sessions. The advanced marathon training plan starts with 6 weeks of strength training 2days per week. Two sessions are scheduled in while weekly mileage is still relatively low. This 6week period will allow you to form a solid base of strength on which more sport- specific strength can be built. As the program progresses the number of strength sessions reduces - particularly on weeks following near- marathon length runs. Important note: If you are particularly sore or fatigued going into a strength session - miss it out. If your muscles haven't fully recovered from a strenuous run, a weights session will be more detrimental than it will beneficial. Stick also to full body, compound exercises. This is more specific to running than isolating body parts as bodybuilders do. Circuit training is an excellent format to follow. Just be sure to use lighter weights and higher numbers of repetitions (2. Box Step with Knee Drive: 2- 3sets x 1. Bench Dips: 2- 3sets x 1. Dumbbell lunges: 2- 3sets x 1. Oblique crunches: 3sets x 2. Squat to presses: 2- 3sets x 1. Push- ups: 2- 3 sets x 1. One leg squats: 2- 3 sets x 1. Supermans: 3sets x 2. Cool down: 5- 1. 0 minutes of light jogging/walking and plenty of stretching. For descriptions on how to perform these exercises, see this list of circuit training exercises. As the marathon training plan progresses (and after the initial 6week base period), you can add in some explosive movements such as single leg hops, bounding and other plyometric exercises. Don't go overboard on these though - although they are not physically exhausting, too many ground contacts can lead to severe muscle soreness and even stress injuries. Rest Day. There's only one but it's crucial. In fact you could argue it's the most important day in the marathon training plan. Marathon Training Plan. Here is the full 1. Advanced marathon training plan. You can re- arrange days to fit your schedule - just be sure to allow adequate recovery following those 1. This is an example of a simple periodized marathon training plan - nothing overly complicated because it doesn't need to be. While there ARE guidelines to follow, there is no exacting scientific formula. The best approach is to listen to your body.. An objective way to do this is to take your pulse first thing every morning before you step out of bed. It might average say 5. If on any particular morning it is 6. Take the day off or do some gentle cross- training.
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