Mel's training schedule



Coach Sam says: "Mel’s target is predominantly to complete her first marathon, though she says it would be ‘nice’ to run around the four hour mark. Using current PBs, I predict her potential as being somewhere between 4.15 and 4.26, so, erring on the side of caution to begin with, I have used the MyAsics tool, which predicts a 4.27 marathon, which equals a race pace of 10.10.

I’ve used four days a week as Mel is quite flexible about when she trains. I’ve adding extra runs in occasionally and scheduled a couple of races she already had in the diary.

Mel’s current typical mileage is around 25 miles/week, with a recent longest run of 13.1 miles (a half marathon in 2.06.26), so I’ve felt comfortable adding some extra mileage – especially to the long runs, to lessen the steepness of the increase from week to week. I’ve also changed some of the comfortable runs to steady-paced ones to add more variety and replaced some of the constant-speed ‘fast’ runs with some intervals as Mel already runs with a club on Wednesday evenings. Like all plans, this will be adapted along the way in accordance with Mel’s response and progress, as will the pace guidelines."

Week 1 w/b 17 Dec

Schedule

Monday 3 mile comfortable
Tuesday Rest or low impact cross training
Wednesday 1 mile comfortable then 3 x acceleration strides then 3 x 7 minute fast with 90-sec jog recovery. 1 mile jog
Thursday Rest
Friday 5 miles hilly
Saturday Rest
Sunday 9 mile comfortable


Week 2 w/b 24 Dec

Schedule

Monday 3 mile jog
Tuesday 5 mile build up (from 10.30-9.30)
Wednesday 1 mile comfortable then 3 x acceleration strides then 4x400m (or 2 mins) at 7.20 - 7.35min pace with 2.5 min jogs in between each. 1 mile comfortable
Thursday Rest or non impact cross training
Friday 3 miles steady
Saturday Rest
Sunday 6 mile comfortable


Week 3 w/b 31 Dec

Schedule

Monday 3 mile jog
Tuesday Rest
Wednesday 1 mile comfortable then 3 x acceleration strides then 3 x 7 mins fast with 90 sec jog recovery. 1 mile jog
Thursday Rest
Friday 5 miles hilly
Saturday Rest
Sunday 9 mile comfortable


Week 4 w/b 7 Jan

Schedule

Monday Rest
Tuesday 3 mile jog
Wednesday 1 mile comfortable then 3 x acceleration strides then 3 x 8 mins fast intervals with 90 sec jog recovery. 1 mile jog
Thursday 3 mile comfortable
Friday Rest
Saturday Park Run plus warm up + cool down
Sunday Rest


Week 5 w/b 14 Jan

Schedule

Monday 4 mile jog, rest or low impact cross training
Tuesday Rest or low impact cross training
Wednesday 1 mile comfortable then 3 x acceleration strides then 5 x 400m (or 2mins) at 7.20-7.35 min pacewith 2.5 min jogs in between each. i mile comfortable.
Thursday Rest or low impact cross training
Friday 4.5 miles fast
Saturday Rest
Sunday Long run: 12 miles comfortable


Week 6 w/b 21 Jan

Schedule

Monday Rest
Tuesday 3 mile jog
Wednesday Rest
Thursday 5 mile comfortable plus 3 x acceleration strides
Friday Rest
Saturday Training day in Birmingham (11 miles)
Sunday 3 mile jog


Week 7 w/b 28 Jan

Schedule

Monday 3 mile comfortable
Tuesday Rest
Wednesday 1 mile comfortable then 3 x acceleration strides then 3 x 1 mile intervals with 2 mins jog recovery. 1 mile jog.
Thursday Rest
Friday 6 miles build up (10.15 - 9.15)
Saturday 3 mile jog
Sunday Chichester 10K, plus warm up + cool down


Week 8 w/b 4 Feb

Schedule

Monday  REST

Tuesday 3 mile jog
Wednesday  5 miles FAST (Suggest structuring this as 1 mile easy, 3 miles FAST, 1 mile easy)
Thursday Rest or low impact cross training
Friday 5 MILE STEADY ON HILLY ROUTE
Saturday REST
Sunday 7 MILE COMFORTABLE

Week 9 w/b 11 Feb

Schedule

Monday 3 MILE JOG 
Tuesday  REST
Wednesday 7 MILES STEADY
Thursday Rest
Friday 4 MILE COMFORTABLE PLUS 3 X ACCELERATION STRIDES
Saturday REST OR LOW IMPACT CROSS TRAINING
Sunday PORTSTMOUTH COASTAL HALF MARATHON plus w-up/c-down 

Week 10 w/b 18 Feb

Schedule

Monday  REST 

Tuesday  4 MILE JOG 
Wednesday 5 MILE COMFORTABLE PLUS 3 ACCELERATION STRIDES
Thursday Rest
Friday 4 MILE HILLY
Saturday  3 MILE JOG
Sunday 16 MILES COMFORTABLE 

Week 11 w/b 25 Feb

Schedule

Monday  REST OR NON IMPACT CROSS TRAINING

Tuesday 4 MILE JOG
Wednesday 1 MILE COMFORTABLE then 3 x acceleration strides then 4 x 800m (or 4 MINS) at 7.40-7.50 MIN pace with 3 min jogs in between each. 1 MILE JOG (4 MILES)
Thursday 3 MILE JOG
Friday REST OR LOW IMPACT CROSS TRAINING
Saturday TRAINING DAY 
Sunday REST AFRAID HALF MARATHON DOES NOT FIT WELL THIS WEEK BETWEEN TWO PEAK LONG RUNS
MILEAGE 11 + TRAINING DAY  

Week 12 w/b 4 March

Schedule

Monday  MILE JOG


Tuesday REST
Wednesday 5 MILE RACE PACE 
Thursday 3 MILE JOG OR LOW IMPACT CROSS TRAINING
Friday 5 MILE HILLY
Saturday Rest
Sunday 18 MILES COMFORTABLE 

Week 13 w/b 11 March

Schedule

Monday  REST


Tuesday REST or 3 mile jog OR NON IMPACT CROSS TRAINING
Wednesday 5 mile FAST (1 MILE EASY, 3 MILES FAST, 1 MILE EASY)
Thursday Rest
Friday 4 MILE COMFORTABLE
Saturday REST OR NON IMPACT CROSS TRAINING
Sunday 10 MILE: 5 MILES STEADY 5 MILES RACE PACE  

Week 14 w/b 18 March

Schedule

Monday  REST

Tuesday 3 MILE JOG
Wednesday 5 MILE BUILD UP  10.25-9.55
Thursday 3 MILE COMFORTABLE PLUS 3 X ACCELERATION STRIDES
Friday REST
Saturday LONG RUN 9 MILE: 6 MILE COMFORTABLE, LAST 3 AT MP
Sunday REST OR NON IMPACT CROSS TRAINING  

Week 15 w/b 25 March

Schedule

Monday 3 MILE JOG
Tuesday REST
Wednesday 1 MILES EASY 4 X 400M INTERVALS WITH 2.5 MIN RECOVERIES, 1 MILE EASY (3.5)
Thursday Rest
Friday 5 MILE RACE PACE
Saturday Rest
Sunday 6 MILE STEADY  

Week 16 w/b 1 April

Schedule

Monday  3 MILE JOG


Tuesday 1 MILE COMFORTABLE, 2 MILES MP, 1 MILE COMFORTABLE (4 MILES)
Wednesday REST
Thursday 3 MILE JOG
Friday REST
Saturday 20 MINS EASY PLUS 3 ACCEL STRIDES
Sunday RACE DAY

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Steve's training schedule

 
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