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 RACING
 

RW's Basic Marathon Schedules: Get You Round

Classic 16-week marathon training schedules - just for beginners

  Mon Tue Wed Thu Fri Sat Sun
Week 1 20 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part ofthe training Rest 20 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part ofthe training Rest Rest 20 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part of the training 1-hr ramble. No pressure
Week 2 20-25 mins jogging Rest 20-25 mins jogging Rest Rest 20-25 mins jogging 90-min ramble
Week 3 20-25 mins jogging Rest 20-25 mins jogging Rest Rest 20-25 mins jogging 90-min ramble
Week 4 20-25 mins jogging Rest 20-25 mins jogging Rest Rest 20-25 mins jogging 1 hr jogging and walking. Try not to walk more than necessary
Week 5 20-min run Rest 30-min run Rest Rest Timed run over a 2M course 90-min ramble, or run in a 10K road race (but you’re allowed to walk!)
Week 6 25-30-min run Rest 25-30-min run, inc 8 x 30 secs uphill Rest Rest 25-30-min run 1 hr jog-walk, with more jogging than walking
Week 7 30-min run Rest 30-min run Rest 30-min run 30-min run 8M run, walking when you have to
Week 8 30-min run Rest 30-min run Rest 30-min run 30-min run 2-hr jog-walk or half-marathon race
Week 9 30-min run Rest 3 x 1M session, timed, with 5 mins rest after each Rest 30-min run 30-min run 8M run, walking when you have to
Week 10 25-30-min run Rest 3M run, timed Rest 25-30-min run 25-30-min run Long, slow 10M run
Week 11 25-30-min run Rest 3 x 1M session timed, with 5 mins rest after each Rest 25-30-min run 25-30-min run Long, slow 12M run (or 10M race)
Week 12 25-30-min run Rest 3M run, timed, at a faster pace Rest 25-30-min run 25-30-min run Half-marathon race – take it slowly!
Week 13 20-min run Rest 3 x 1M, timed, with 5 mins rest after each, aiming at a faster average speed than Wk 11 Rest 20-min run 35-min run at marathon pace 16-18M endurance run, taking drinks, walking 5 mins in every hour
Week 14 20-min run Rest 3M run, timed Rest 40-min run at marathon pace 20-min run 10K or 10M race, or 10M run inc 5M at a brisk pace
Week 15 20-min run Rest 35-min run at marathon pace Rest 2 x 1M session, timed 20-min run Practise your marathon preparation, and run 50 mins at marathon pace
Week 16 20 mins easy Rest 30 mins easy, inc a few strides Rest Rest 20 mins jogging, in racing kit RACE DAY

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Discuss this article, 1 of 82 messages, read more:
Bondi 
Posted: 04/11/02 15:02:44 44
According to my calculations Week 1 commences 23 December. Who else out there is going to follow it?
Would be good to have some moral support to keep us all going and find out what people are doing now in preparation for the FLM.
Read more...
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