MARATHON TRAINING PROGRAM

RUN TO THE MAX - MARATHON TRAINING PROGRAM

Current race time: 0:30:00 mins for a 5K
Distance training goal: Marathon 42.195 kms
Current training: 25-32km/week
Training intensity: Moderate
Long-run day: Sunday
Training program starts: Sept 22, 2009 and ends: Jan 10, 2010
Length of training schedule: 16 weeks

September
22 Tue Easy Run 5K @ 7:30 mins/km
24 Thu Tempo Run 8K inc Warm; 5K @ 6:30; Cool
27 Sun Long Run 13K @ 7:30
Total 26K

29 Tue Easy Run 5K @ 7:30

October
01 Thu Speed Work 8K, inc Warm; 2x1600 in 9:50 w/ 800 jogs; Cool
04 Sun Long Run 14K @ 7:30
Total 27K

06 Tue Easy Run 5K @ 7:30
08 Thu Tempo Run 8K, inc Warm; 5K @ 6:30; Cool
11 Sun Long Run 16K @ 7:30
Total 29K

13 Tue Easy Run 8K @ 7:30
15 Thu Easy Run 8K @ 7:30
18 Sun Easy Run 8K @ 7:30
Total 24K

20 Tue Easy Run 3K @ 7:25
22 Thu Tempo Run 10K, inc Warm; 6K @ 6:30; Cool
25 Sun Long Run 19K @ 7:25
Total 32K

27 Tue Easy Run 3K @ 7:25
29 Thu Speed Work 11K, inc Warm; 3x1600 in 9:50 w/ 800 jogs; Cool

November
01 Sun Long Run 22K @ 7:25
Total 36K

03 Tue Easy Run 3K @ 7:25
05 Thu Tempo Run 10K, inc Warm; 6K @ 6:30; Cool
08 Sun Long Run 26K @ 7:25
Total 39K

10 Tue Easy Run 10K @ 7:25
12 Thu Easy Run 8K @ 7:25
15 Sun Easy Run 10K @ 7:25
Total 28K

17 Tue Easy Run 3K @ 7:20
19 Thu Tempo Run 11K, inc Warm; 8K @ 6:30; Cool
22 Sun Long Run 29K @ 7:20
Total 43K

24 Tue Easy Run 3K @ 7:20
26 Thu Speed Work 13K, inc Warm; 4x1600 in 9:40 w/ 800 jogs; Cool
29 Sun Long Run 32K @ 7:20
Total 48K

December
01 Tue Easy Run 3K @ 7:20
03 Thu Tempo Run 11K, inc Warm; 8K @ 6:30; Cool
06 Sun Long Run 26K @ 7:20
Total 40K

08 Tue Easy Run 10K @ 7:20
10 Thu Easy Run 10K @ 7:20
13 Sun Easy Run 11K @ 7:20
Total 31K

15 Tue Easy Run 3K @ 7:15
17 Thu Tempo Run 8K, inc Warm; 5K @ 6:20; Cool
20 Sun Long Run 32K @ 7:15
Total 43K

22 Tue Easy Run 3K @ 7:15
24 Thu Speed Work 13K, inc Warm; 4x1600 in 9:30 w/ 800 jogs; Cool
27 Sun Long Run 19K @ 7:15
Total 35K

29 Tue Easy Run 3K @ 7:15
31 Thu Tempo Run 8K, inc Warm; 5K @ 6:20; Cool

January
03 Sun Long Run 13K @ 7:15
Total 24K

05 Tue Easy Run 3K @ 7:20
07 Thu Tempo Run 8K, inc Warm; 5K @ 6:30; Cool
08 Fri Easy Run 3K @ 7:20
10 Sun CEBU CITY MARATHON 42K @ 6:50 Target Time: sub 5 hours

Legend:
Example: Easy Run 5K @ 7:00
What it means: Run a total distance of 5km @ a pace of 7mins per km
Example: Speed Work 8K, inc Warm; 2x1600 in 9:00 w/ 800 jogs; Cool

What it means:
Run a total distance of 8km. Your run should include:
-a warm up of about 1.5km
-2 repeats of 1600m each; each repeat should take 9mins
-an 800m recovery jog after each repeat
-a cool down of about 1.5k

For details, email maxi@pabolfc.com
Courtesy of Runner's World