Sarah's training schedule



asics, marathon, target 26.2, running

Coach Steve says: "Sarah's race results suggest she just about has enough speed to reach her sub 3:30 target. However, she doesn't have a big endurance background, having only been running for a few years, so long runs are going to be very important in building more endurance. She already regularly runs up to 35 miles a week so early weeks at around 30 aren't going to be a problem for her and the 20 mile or so weeks that My Asics suggest need supplementation if she isn't to lose fitness she has already gained.

She is used to regular speedwork, so that too is a necessary addition and while the training is relatively light, there is no need to take an easier week until after the first four weeks are completed."

Week 1 w/b 17 Dec

Schedule

Monday Rest
Tuesday 4 miles in 9min miles
Wednesday 6 miles in 9:30 min miles
Thursday 4 miles with middle 2 miles at sub-8s
Friday Rest
Saturday Brisk 25mins or Parkrun 5K - 5 miles in total
Sunday  7 miles in 9 min miles







Week 2 w/b 24 Dec

Schedule

Monday Rest
Tuesday 5 miles brisk in 40 mins
Wednesday 6 mile slow in 9 min miles
Thursday 5 mile build up run  - starting slower than 8's and ending up at 7:20's.
Friday Rest
Saturday 5 mile fartlek
Sunday 10 mile steady in 85 mins


Week 3 w/b 31 Dec

Schedule

Monday Rest
Tuesday 4 x mile in approx 7 min miles to 7:15 with 3 mins rest/jog: 7 miles in total
Wednesday 7 mile slow in 9 min miles
Thursday 5 mile with middle 3 miles at HM pace (approx 7:30s)
Friday Rest
Saturday Hills or Parkrun - 5 miles in total
Sunday 12 mile steady in 8:30s


Week 4 w/b 7 Jan

Schedule

Monday Rest
Tuesday 10 x 400m in approx 95 secs, starting every 2 mins 30 - 7 miles on total
Wednesday 8 miles slow in 8:30-9 min miles
Thursday 5 mile build up run - starting slower than 8's ending up at 7.20's
Friday Rest
Saturday Fartlek - 5 mile in total
Sunday 14 mile steady in 8:30s


Week 5 w/b 14 Jan

Schedule

Monday

:Rest

Tuesday

5 x 1000 in approx 4:00-4:15  starting every 6 mins (7M in total)

Wednesday 8M steady in 8:30-9 min miles 
Thursday 7M with middle 3 miles at HM pace 
Friday Rest
Saturday 6M of hills or fartlek 
Sunday 16M steady in 8:30s-9s 


Week 6 w/b 21 Jan

Schedule

Monday Rest
Tuesday 20 x 200m in approx 45 seconds, starting every minute 6M in total 
Wednesday 9M steady in 8:30-9:00 
Thursday 6M build up run - starting at 8:30s and moving down to 7s 
Friday Rest
Saturday Training day: 8M in total 
Sunday 18M relaxed in 9:00 


Week 7 w/b 28 Jan

Schedule

Monday

Rest

Tuesday

4x2km in approx 8:30-9:00 starting every 11 mins. 8M in total

Wednesday

10M steady in 8:30-9:00 

Thursday

7M with middle 3M at HM pace 

Friday

Rest

Saturday

5M relaxed fartlek or hills 

Sunday

20M slow in 9 min miles


Week 8 w/b 4 Feb

Schedule

Monday

Rest

Tuesday

5 x 1600 in 7 mins to 7:30 with 2 mins rest: 8M in total

Wednesday

7M steady in 8:30 

Thursday

6M with middle 2M at marathon pace

Friday

Rest

Saturday

parkrun 5km - 5M in total

Sunday

13 miles steady in 8s to 8:30s 


Week 9 w/b 11 Feb

Schedule

Monday

Rest

Tuesday

8 x 800 in 3:20-3:30 starting every 5 mins (7M in total) 

Wednesday

11M steady in 8:30-9 min miles 

Thursday

7M build up run  starting at 9s down to 7s 

Friday

Rest

Saturday

Fartlek - 7M in total 

Sunday

Malvern Hills (18M total) 


Week 10 w/b 18 Feb

Schedule

Monday

Rest

Tuesday

4 x 2000 in 8-8:15 starting every 10 mins (9M total)

Wednesday

10M steady in 8:30 min miles 

Thursday

7M with 3M section in sub 7:15s

Friday

5M easy or rest

Saturday

4M steady with strides

Sunday

Bourton 10K - 10M in total







Week 11 w/b 25 Feb

Schedule

Monday

Rest

Tuesday

16 x 400 in 90-95 starting every 2mins (8M total) - 2 sets of 8 with 400m jog

Wednesday

10M steady in 8-8:15 min miles 

Thursday

9M build up run  starting at 9s down to 6:30s 

Friday

5M easy or Rest

Saturday

Training day - total 6M

Sunday

22M slow in 9s - but aim for 3M at sub 8s from 17-20

Week 12 w/b 4 March

Schedule

Monday

Rest

Tuesday

5 x 1600 in 7:00 starting every 9 mins (8M in total)

Wednesday

11M steady in 8:30s to 9s

Thursday

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

Friday

5M easy or rest

Saturday

3M jog with strides 

Sunday

Silverstone Half Marathon (15M total) 

Week 13 w/b 11 March

Schedule

Monday

Rest

Tuesday

8 x 1000 in 4:00-4:15 starting every 5mins (8M in total)

Wednesday

12M steady in 8:30s 

Thursday

9M build up run starting at 9s down to 6:30s 

Friday

5M easy or rest

Saturday

4M Fartlek 

Sunday

22 miles slow in 9s but a few miles at sub 8s

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