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A 4:30 marathon is approximately 10:00 per
mile. To break 4:30, you should
eventually be capable of a sub-2:00 half-marathon (9:00 per mile) and a
sub-53:00 10K (8:30 per mile).
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Goal: A sub-55:00 10k or sub-44:00 5M Base building
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Week 1
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2M (21-22 mins) slow
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Rest
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3M (31-33 mins) slow
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2M (approx 20 mins
steady
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Rest
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Rest or 2M (21+ mins)
easy
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6M (65-70 mins)
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Week 2
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Rest
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1M jog
2 x 1.5M (or 11-14 mins)
fast with 800m (5-min) jog recoveries
1M jog
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4M (41-44 mins) slow
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4M (41-44 mins) slow
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1M jog
2M (approx 18 mins)
brisk
1M jog
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Rest or 3M (32+ mins)
easy
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7M (75-80 mins)
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Week 3
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Rest
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1M jog
3 x 1M (or 9 mins) fast
with 400m (3-min) jog recoveries
1M jog
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4M (41-44 mins) slow
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3M (approx 30 mins)
steady
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Rest
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Rest or 3M (32+ mins)
easy
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8M (85-90 mins)
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Week 4
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Rest
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1M jog
4 x 800m (or 4:30) fast
with 200m (2 min) jog recoveries
1M jog
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5M (51-55 mins) slow
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1M jog
2M (approx 18 mins)
brisk
1M jog
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Rest
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Rest or 3M (32+ mins)
easy
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1M jog
race 10K or 5M
1M jog
Aim for sub 55:00 10k
Or sub 44:00 5M
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Goal: Complete a run of around 2 hrs 25 mins Add volume
and speed
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Week 5
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Rest
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1M jog
3M (or 30 mins) fartlek
1M jog
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4M (approx 40-45 mins)
slow
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4M (approx 40 mins)
steady
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Rest
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Rest or 3M (32+ mins)
easy
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10M (approx 1hr 45)
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Week 6
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Rest
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1M jog
6 x 400m (or 2 mins)
fast
with 200m (or 90-sec) jog recoveries
1M jog
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5M (51-55 mins) slow
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1M jog
3M (approx 27 mins)
brisk
1M jog
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Rest
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Rest or 3M (32+ mins)
easy
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12M (approx 2hrs5)
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Week 7
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Rest
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1M jog
8 x 200m hill with slow jog/walk down then
1M jog
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6M (approx 61-66 mins)
slow
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6M (approx 60 mins)
steady
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Rest
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Rest or 3M (32+ mins)
easy
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14M (approx 2hrs 25)
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Week 8
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Rest
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1M jog
1 min (or 200m) fast
2 min (or 400m) fast
4 min (or 800m) fast
2 min (or 400m) fast
1 min (or 200m) fast
all with 1-min (or 100m)
jog recoveries, then
extra 2-min (or 200m) jog.
Repeat sequence, then
1M jog
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7M (72-77 mins) slow
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1M jog
2M (approx 18 mins)
brisk
1M jog
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Rest
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Rest
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Race (5M to half-marathon)
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Goal: A sub-2:00 half-marathon Reach highest mileage
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Week 9
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Rest
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1M jog
10 x 200m (or 1 min) fast
with 100m (or 1-min) jog recoveries, then
1M jog
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6M (approx 65 mins)
slow
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8M (approx 80 mins)
steady
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Rest
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Rest or 3M (approx 35 mins)
easy
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16M (approx 3hrs)
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Week
10
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Rest
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1M jog
3 x 1.5M (or 11-14 mins)
fast with 400m (or 3-min) jog recoveries, then
1M jog
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7M (approx 75 mins)
slow
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1M jog, then
3M (approx 27 mins)
brisk, then
1M jog
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Rest
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Rest or 3M (approx 35 mins)
easy
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Half-marathon
Aim for sub 2:00 hrs
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Week
11
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Rest
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1M jog, then
5M (approx 50 mins) fartlek
1M jog
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5M (approx 55 mins)
slow
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10M (approx 1hr 40) steady
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Rest
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Rest or 3M (approx 35 mins)
easy
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18M (approx 3hrs 15) slow
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Week
12
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Rest
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1M jog, then
4 x 1M (or 9 mins)
fast, with 200m (or 2-min) jog recoveries, then
1M jog
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6M (approx 65 mins)
slow
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1M jog, then
4M (approx 35 mins)
brisk, then
1M jog
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Rest
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Rest or 3M (approx 35 mins)
easy
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20M (approx 3hrs 30) slow
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Week
13
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Rest
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1M jog, then
6 x 800m (or 4:30 mins)
fast, with 100m (or 1-min) jog recoveries, then
1M jog
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5M (approx 55 mins)
slow
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9M (approx 90 mins)
steady
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Rest
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Rest or 3M (approx 30 mins)
easy
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17M (approx 3hrs) slow
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Week
14
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Rest
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1M jog, then 10 x 200m hill with slow jog/walk
down, then 1M jog
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4M (approx 40 mins)
slow
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1M jog, then
3M (approx 27 mins)
brisk, then
1M jog
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Rest
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Rest or 3M (approx 30mins) easy
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10M (approx 1hr 40) steady
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Week
15
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Rest
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1M jog, then
6 x 400m (or 2 mins)
fast, with 200m (or 2-min) jog recoveries, then
1M jog
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3M (approx 30 mins)
slow
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Rest
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Rest
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2M (or 20 mins) easy,
in racing kit
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Marathon
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