Steve's training schedule



Coach Sam says: "Steve’s target of running his first marathon appears to be a realistic aim, with a 1.52 half marathon and a 49.20 10K to his name. He could even get closer to 3.50 but given that this is a debut race, and that he only has one half marathon under his belt, I’ve used the ‘worst case scenario’ previous recent performances to generate a plan using MyAsics tool, which predicts a 3.58 marathon, which is pretty much 9.05 minute mile pace. I’ve used three days a week as the ‘average’ but will supplement this with (initially) a fortnightly additional run and later on, move it up to four days a week every week.

Steve’s current typical mileage is around 15 miles/week, with a recent longest run of 9.5 miles, so I’ve stuck with the rather conservative mileage for the first few weeks before starting to add extra mileage in the form of the additional session. 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 – Steve has a track just down the road, handily! Like all plans, this will be adapted along the way in accordance with Steve’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 4 x 400m (or 100 seconds) at 6.50-7 min pace with 2 min jogs in between each. 1 miel comfortable (3 miles
Thursday Rest
Friday 3 mile jog
Saturday Rest
Sunday 8 mile comfortable


Week 2 w/b 24 Dec

Schedule

Monday Rest or low impact cross training
Tuesday 5 mile build up (from 9.20-8.30)
Wednesday Rest
Thursday Rest or non-impact cross training
Friday 4 mile steady
Saturday Rest
Sunday 7 mile comfortable


Week 3 w/b 31 Dec

Schedule

Monday 4 mile jog
Tuesday Rest
Wednesday 5 miles fast
Thursday Rest
Friday 5 mile steady on hilly route
Saturday Rest
Sunday 10 mile comfortable


Week 4 w/b 7 Jan

Schedule

Monday Rest
Tuesday 3 mile jog
Wednesday 1 mile easy, 3 x 1 mile at fast intervals pace with 2.4 miles recovery jog, ½ mile easy
Thursday Rest
Friday 4 miles build up (from 8.50 - 8.20 pace)
Saturday Rest
Sunday 5K, 5M or 10K race


Week 5 w/b 14 Jan

Schedule

Monday Rest or low impact cross training
Tuesday 5 miles fast
Wednesday 3 mile jog
Thursday Rest or low impact cross training
Friday 1 mile comfortable then 3 x acceleration strides then 5 x 400m (or 100 seconds) at 6.50-7 min pace with 2 min jogs in between each. 1 mile comfortable 
Saturday Rest
Sunday Long run: 12 mile - 9 comfortable + 3 steady


Week 6 w/b 21 Jan

Schedule

Monday Rest or low impact cross training
Tuesday 3 mile jog
Wednesday 5 mile comfortable plus 3 x acceleration strides
Thursday Rest
Friday 7.5 mile comfortable
Saturday Training day 1 in Birmingham
Sunday Rest

Week 7 w/b 28 Jan

Schedule

Monday 3 MILE JOG
Tuesday REST
Wednesday 7 MILES FAST (Suggest structuring this as 2 easy, 4 fast, 1.5 easy)
Thursday Rest
Friday 3 MILE COMFORTABLE
Saturday REST
Sunday LONG RUN 13 MILES  Rest or low impact cross training

Week 8 w/b 4 Feb

Schedule

Monday Monday REST
Tuesday 3 mile jog
Wednesday 7 MILE BUILD-UP (9.10-8.20)
Thursday Rest or low impact cross training
Friday 6 MILE STEADY ON HILLY ROUTE
Saturday REST
Sunday 4 MILE COMFORTABLE  

Week 9 w/b 11 Feb

Schedule

Monday  3 MILE JOG 
Tuesday  REST
Wednesday 7.5 MILES STEADY
Thursday Rest
Friday 4 MILE COMFORTABLE PLUS 3 X ACCELERATION STRIDES
Saturday REST OR LOW IMPACT CROSS TRAINING
Sunday 14.5 MILE COMFORTABLE OR RACE YOUR PACE HALF MARATHON DORNEY LAKE 

Week 10 w/b 18 Feb

Schedule

Monday REST

Tuesday 3 mile jog
Wednesday 6 MILE BUILD-UP (From 9.10-8.20)
Thursday Rest
Friday 4 MILE COMFORTABLE
Saturday LONG RUN 17 MILES: 6 MILE @ 10, 6 @ 9.35, 5@ 9.15 (17 MILES)
Sunday 2 MILE JOG/LOW IMPACT CROSS TRAINING  

Week 11 w/b 25 Feb

Schedule

Monday REST OR NON IMPACT CROSS TRAINING 
Tuesday 4 MILE JOG
Wednesday REST
Thursday 4 MILE COMFORTABLE PLUS 3 X ACCELERATION STRIDES
Friday REST OR LOW IMPACT CROSS TRAINING
Saturday TRAINING DAY 
Sunday Rest

Week 12 w/b 4 March

Schedule

Monday  4 MILE JOG

Tuesday 1 MILE COMFORTABLE THEN 4 x 1 mile at 7.55-8.10 pace with 2.5 minute recovery plus 1 mile w-up/c-down (6 miles)
Wednesday 3 MILE COMFORTABLE PLUS 3 X ACCELERATION STRIDES
Thursday Rest
Friday 3 MILE STEADY
Saturday Rest
Sunday

19 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 5 MILE MP 
Wednesday 3 MILE JOG 
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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Mel's training schedule
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Adrian's training schedule

 
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