Alex's training schedule



Coach Steve says: "Alex has a good chance of a sub-three marathon based on his other race distances. His 5K to half-marathon time suggest he has sufficient speed but his 3:06 PB dates back to 2008 and his last marathon, when not fully fit was 3:25. The key should be staying fit and healthy and building sufficient consistent miles, so he can hold a good pace throughout, which has generally been his weakness in the past. Alex is used to 50-60 miles a week, and already in good shape so doesn't need to come in at too low a mileage, but with Christmas and a 10K race in those first two weeks, it's a relatively light start for him. He is used to doing regular speedwork, so doesn't need to build into the pacework."

Week 1 w/b 17 Dec

Schedule

Monday Rest or 5 miles easy
Tuesday 4 x 2K in 7:30 - 7:45 with 2:15 rest/jog (start every 10 mins):8 miles total
Wednesday 6 mile easy
Thursday 6 miles with middle 2 miles at 6:45s
Friday 5 mile jog or rest
Saturday Parkrun 5K - 5 miles in total
Sunday 10 mile slow in 80 mins


Week 2 w/b 24 Dec

Schedule

Monday 5 mile easy or rest
Tuesday 5 mile brisk in 35 mins
Wednesday 3 mile easy with strides
Thursday 10K race (9M inc wu/wd)
Friday 5 mile easy or rest
Saturday 7 mile fartlek
Sunday 13 mile slow in 95 mins


Week 3 w/b 31 Dec

Schedule

Monday Rest or 5 mile easy
Tuesday 5 x 1600 in 6 mins with 2 mins rest: 8 mile total
Wednesday 8 mile easy in 8 min miles
Thursday 6 mile build up run - starting at 7 min miles up to 6:20s at finish
Friday 5 miles easy or rest
Saturday Hills or Parkrun - 6 miles in total
Sunday 16 mile slow in 1:40


Week 4 w/b 7 Jan

Schedule

Monday Rest or 5 miles easy
Tuesday 8 x 800 in 2:50 starting every 4 mins (8mile total)
Wednesday 10 mile easy in 7:30 - 8 min miles 
Thursday 8 mile with middle 4 miles at marathon pace
Friday 5 mile easy or rest
Saturday Fartlek - 7 miles in total
Sunday 19 mile slow in 2:30


Week 5 w/b 14 Jan

Schedule

Monday

Rest or 5M easy

Tuesday

6 x 1000 in 3:35 starting every 6 mins (7M in total) 

Wednesday

6M steady in 7:30-8 min miles

Thursday 4M with middle 2 miles at HM pace 
Friday 5M easy or rest 
Saturday 3M plus strides 
Sunday 10km race - 10M in total 


Week 6 w/b 21 Jan

Schedule

Monday Rest or 5M easy 
Tuesday 20 x 400m in 80-85 starting every 2 minutes 7M in total   
Wednesday 10M steady in 7:30-8:00 
Thursday 8M build up run - starting at 7:30s and moving down to 6:15s
Friday 5M jog or rest
Saturday Training day: 8M in total 
Sunday 18M relaxed in 7:30-8:00   


Week 7 w/b 28 Jan

Schedule

Monday

5M easy or rest 

Tuesday

5x2km in approx 7:30-7:45 starting every 10 mins. 9M in total 

Wednesday

11M steady in 7:30-8:00 

Thursday

9M with middle 3M at HM pace 

Friday

5M easy or rest 

Saturday

8M relaxed fartlek 

Sunday

21M slow in 8 min miles but a few miles at marathon pace


Week 8 w/b 4 Feb

Schedule

Monday

Rest or 5M easy 

Tuesday

6 x 1600 in 6 mins with 2 mins rest: 9M in total 

Wednesday

8M steady in 7:30-8:00 

Thursday

6M with middle 2M at marathon pace 

Friday

5M easy or rest

Saturday

3M with strides 

Sunday

Half-marathon (15M in total) 


Week 9 w/b 11 Feb

Schedule

Monday

Rest or 5M easy 

Tuesday

8M build up run  starting at 7:30s 

Wednesday

12M steady in 7:30-8 min miles

Thursday

10 x 800 in 2:50 starting every 4 mins (9M in total) 

Friday

5M easy or rest 

Saturday

Fartlek - 9M in total 

Sunday

22M slow in 8s 


Week 10 w/b 11 Feb

Schedule

Monday

Rest or 5M easy 

Tuesday

4 x 2000 in 7 - 7:30 starting every 9 mins (9M in total)

Wednesday

10M easy 8 min miles

Thursday

7M with 3M section in sub 6:30s

Friday

5M easy or rest 

Saturday

Hills - 6M in total 

Sunday

20M slow in 8s with 5M section in 6:40s







Week 11 w/b 25 Feb

Schedule

Monday

Rest or 5M easy 

Tuesday

16 x 400 in 80-85 starting every 2 mins (8M in total)

Wednesday

11M steady in 7:30s

Thursday

9M build up run - starting at 8s and down to 6s 

Friday

5M easy or rest 

Saturday

Training day - total 6M

Sunday

Half Marathon race in 1:23 plus 2M wu/wd 15M

Week 12 w/b 4 March

Schedule

Monday

Rest or 5M easy 

Tuesday

5 x 1600 in 5:50-6:00 starting every 7 mins 30 (8M in total)

Wednesday

12M steady in 7:45-8 min miles

Thursday

8M with 36 mins alternating minute paces of 10K, marathon, fast jog

Friday

5M easy or rest 

Saturday

5M slow with strides or training weekend

Sunday

Lydd HM or training weekend

Week 13 w/b 11 March

Schedule

Monday

Rest or 5M easy 

Tuesday 8 x 1000 in 3:35-3:45 starting every 5 mins (9M in total)
Wednesday

13M steady in 7:45-8 min miles

Thursday

10M build up run - starting at 8s and down to 6s

Friday

5M easy or rest 

Saturday

7M Fartlek  

Sunday

23M slow in 8s but a few miles at 6:40s

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Discuss this article

I am also taking part in the Paris marathon 2013, and like Alex my target is sub 3 hours.  my previous marathon was 3.28 on a freezing windy day in Manchester.  Training for the Paris marathon has gone much better.  I will be really interested to see Alex's schedule for weeks 10-16, when do they come available? 
Posted: 23/02/2013 at 22:31

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