RW's Basic Marathon Schedules: Intermediate
Classic 16-week marathon schedules
| | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Week 1 | Rest or 5M easy, off-road if possible | 6M. Start slowly, finish faster | 7M. Warm up, then 10 x 1 min fast, 2 mins slow, | 6M easy | Rest | 5-7M steady, off-road | 8M steady |
| Week 2 | Rest or 5M easy | 5M: first and last mile slow, middle 3M faster | 6M steady | Warm up, then 4 x 3 min fast, 2 min slow | Rest | 6M easy, off-road | 10M slow |
| Week 3 | Rest or 5M easy | 6M steady, with a few faster stretches | Run to a hill, then 8 x 40 secs uphill, jogging back for recovery. Run home | 5M easy | Rest | 6-8M steady, off-road. | 12M slow take it easy! |
| Week 4 | Rest or 5M easy | Warm up, then 3 x 1000m (or 3 x 4 mins), with 3-min jog recoveries. Warm down | 5M easy | Run to hill, then 9 x 40 secs uphill, jogging back for recovery. Run home | Rest | Warm up, then 3M at a good speed. Warm down | 10M steady, as Wk 2, but with more confidence |
| Week 5 | Rest or 5M easy | 6M start slow, then put in repeated bursts over 200m, jogging about 400m after each | 6M. start slowly, finish faster | Hill session, as Wk 4, but add 1 more rep | Rest, or jog up to 3M | 4M easy | Half-marathon race |
| Week 6 | Rest or 5M easy, off-road | 6M start slowly, work up to faster pace if not tired | Warm up, then repetition session: 3 x 1M approx, with 5-min recoveries after each | 7M steady, with some strides at the end | 3M jogging only, off-road | 5M fartlek, inc some fast 200m bursts | 13M steady dont kill yourself! |
| Week 7 | Rest or 5M easy, off-road | Warm up, then 3 x 10 mins at half-marathon pace or faster, with 4-min recoveries | 4M easy, off-road | 6M steady with a few surges | Rest | Warm-up, then 3M at a brisk pace. Warm-down | 18M. take your time, and take drinks, too |
| Week 8 | Rest or 4M easy, off-road | 5M another easy run | 6M. to hill, then 9 x 40 secs uphill, jogging back for recovery. | 6M. start slowly, finish strongly | Rest or 3M jog | 5M steady, inc a few fast strides | Half-marathon race |
| Week 9 | Rest or 5M easy, off-road | 6M steady pace run, no pressure | 6M. slow start, then put in fast strides of 30 secs, with 1-min jog recoveries | Warm up, then 4 x 1M, with 5-min recoveries | Rest | Warm up, then brisk 3M. Warm down | 16-18M another endurance run. Take it steadily |
| Week 10 | Rest or 5M easy, off-road | 5M easy, with a few fast strides | 8M steady, inc 6M at marathon pace | 6M. start slow, then put in fast strides of 30 secs, with 1-min jog recoveries | Rest or 3M jog | 6M, inc 3M at a brisk pace (omit if racing) | 11-13M steady, or race 10-13M |
| Week 11 | Rest or 5M easy | Warm up, then 6 x 45 secs fast, 3 mins jog. Warm down | 8M at marathon pace | 6M. start slowly, finish fast | Rest | 5M easy, with a few strides | 18M endurance run |
| Week 12 | Rest or 5M easy, off-road | 5M easy | Repetition runs: 4 x 1M at 10K pace | 6M steady | Rest | 4M jogging and easy strides | Half-marathon race |
| Week 13 | Rest or 5M easy, off-road | 6M steady | 6M, inc 10 x 30 secs fast, with 1-min jog recoveries | 8M, inc 2 x 3M at marathon pace | 3M jogging and strides | Rest | 20M endurance run the last long one! Start easily, and take drinks with you |
| Week 14 | Rest or 4M jog, off-road | 8M steady | Warm up, then 6 x 800m (with 2 mins rest) or 6 x 3 mins fast, 2 mins slow. Warm down | 6M easy | Rest | 7M, inc 5M timed, at marathon pace | 10-12M, inc a race or fast run of 6-10M |
| Week 15 | Rest or 5M easy, off-road | 6M steady | Warm up, then 10 x 400m (with 90-sec recoveries) or 1 2 x 1 min fast, 1 min slow | 5M easy | Rest | Warm up, then 2 x 2M at marathon pace, timed | 10M steady. Practise your marathon preparation |
| Week 16 | Rest or 3M jog | Warm up, then 1M timed, at race pace. Warm down | 4M easy, with a few strides | 3M jog, in racing kit | Rest | 20 mins jogging, inc easy strides | RACE DAY |
Discuss this story
hey guys, this isn't a reply really, i am new to this,but it relates to the 16 week program. i am an aussie coming to london in a few weeks, missed london so intend to do a marathon later in the year, possibly new york??
i have run 90 mins for a half and can do 10k's in about 40 mins. according to a calculator on the us runners world site, i should be able to complete a marathon in 3:09-3:21 (seems a bit quick to me).
i only run 4-5 times a week as i cross-train, i make them count though, but this prog has 6-7 runs/week which is too many for my legs (old rugby injuries)
i haven't done a marathon before, am i kidding myself? do i have any idea what i am getting myself into? and if i do new york, do i just work on my fitness base betwen now and may, then start the 16 week prog? or do a half program?
this is too long, sorry.
Posted: 05/01/2004 12:08
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