14-week marathon - lucozade · 14-week marathon target 4hrs 45 or more tempo run at a challenging...

14-WEEK MARATHON TARGET 4HRS 45 OR MORE

Tempo Run at a challenging – but sustainable – pace.Fast Push yourself to the highest pace you can.Easy Run at a relaxed pace.Jog Run at a slow pace.

WEEK

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MON TUE WED THU FRI SAT SUN30 mins steady walking

15 mins steady walking

30 mins easy running


10 mins brisk walking


10 mins easy walking

5 mins brisk walking; 5 mins easy running – 4 reps














10 mins running; 5 mins walking – 4 reps














1 min brisk walking; 9 mins easy running – 4 reps






1 min tempo running; 2 mins walking then jogging – 6 reps

10 mins easy jogging





You’ve accepted running’s most exciting challenge. You know you can run for 30 minutes. You’re readyto start training for a marathon.

Our schedule’s designed to fit around your timetable – change the order of the runs to suit your commitments. Just try to have a rest day between training sessions. Be flexible, but follow the plan’s principles ofprogression, overload and rest.

Make your training plan your own. Print it out, write in your target time and make a pledge – whatever it takes to help you stick to the plan.

Building time on feet



MY PLEDGE:

MY TARGET TIME:

#1 This is a good opportunity to practice your race day preparation.

What is your marathon race pace? Run a half marathon, double your finish time and add 30 minutes to get an approximate indication of your marathon finish time. If your half marathon took you 2 hours you should expect your marathon to take you around 4 hours 30 minutes.

#4 Concentrate hard on this run. Practise your fuelling and hydration strategies.

#2 Use this session to practice your fuelling and hydration strategies.

#6 Make sure you start sensibly, and stick to your race and pace plan. You’ve done the training – you’re physically and psychologically ready to go the distance

#3 Practice your fuelling and hydration strategies.

712 mins running; 3 mins walking – 4 reps


2 mins tempo running; 2 mins jogging then walking – 6 reps

12 mins jogging




5 mins walking


8

30 mins easy running15 mins steady running

3 mins tempo running; 1 min walking – 6 reps


Race 10k or a half marathon.

WEEK

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12

MON TUE WED THU FRI SAT SUN

30 mins steady running

25 mins easy running5 mins walking25 mins easy running5 mins walking25 mins easy running5 mins walking25 mins easy running


8 mins tempo running; 2 mins easy running – 3 reps



35 mins easy running; 3 mins walking – 4 reps



10 mins fast running



40 mins easy running 5 mins brisk walking60 mins easy running5 mins brisk walking60 mins easy running10 mins brisk walking30 mins easy running10 mins easy walking


40 mins tempo running


20 mins easy running 90 minutes easy running

Wear the kit and running shoes you’ll use on race day to check they’re comfortable.


30 mins running at marathon race pace


RACE DAYGOOD LUCK

13


Run 1 mile at marathon race pace

5 mins easy running

25 mins easy running 60 mins easy running5 mins easy running

30 secs fast running; 30 secs walking – 4 reps

5 min easy running

20 mins easy running 10 mins easy running

Taper your running and

rest up

#1

#2

#3

#4

#5

#6

#5 Wear the kit and running shoes you’ll use on race day to checkthey’re comfortable.

14-WEEK MARATHON TARGET 4HRS – 4HRS 45


WEEK

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MON TUE WED THU FRI SAT SUN15 mins easy running 10 mins easy running

1 min hard running; 3 mins easy running – 4 reps






2 mins hard running; 3 mins easy running – 4 reps


75 mins easy running10 mins easy running






90 mins easy running.















30 mins easy running Run a half marathon10 mins easy running

30 secs fast running; 1 min jogging – 4 reps


Pick up the pace and hit your target time when you run your marathon. Follow our training plan for people who are confident they can run for at least 60 minutes.

Our schedule of three or four runs a week is designed to fit around your timetable – change the order of the runs to suit your commitments. Just try to have a rest day between training sessions. Be flexible, but firm – make sure you get out and train.


#2

#2

#2#2

#2

#1

MY PLEDGE:

MY TARGET TIME:



10 mins brisk running

5 mins easy running



5 mins steady running; 5 mins faster running; 5 mins easy – 2 reps


#1 Use this session to practice your hydration and refuelling strategies.

#2

#3

#4

Practice your hydration and refuelling strategies.

Practice your fuelling and hydration strategies. Wear the kit and running shoes you’ll use on race day to check they’re comfortable.

Make sure you start sensibly, and stick to your race and pace plan. You’ve done the training – you’re physically and psychologically ready to go the distance.

Relax, have fun and enjoy yourself.

8

WEEK

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10

11

12


RACE DAYGOOD LUCK

13

14Race week – taper your running and

rest up

Start tapering your training

The tapering phase continues

#4

#2

#2

#3

#2


5 mins fast running; 2 mins easy running – 5 reps




10 mins at marathon pace; 3 mins jogging – 3 reps



5 mins fast running; 1 mins easy running – 5 reps






45 mins easy running 15 mins easy running Race in a half marathon or a 10-mile road race



8 mins fast running; 2 mins easy jogging – 4 reps




40 mins at marathon pace


25 mins easy running 45 mins steady running


5 mins tempo running; 5 mins easy running – 3 reps


Rest or 25 mins easy running

30 mins easy running 60 mins easy running10 mins easy running


1 min brisk running; 1 min walking – 4 reps


20 mins easy running 10 mins easy running10 mins easy jogging

Run 1 mile at marathon race pace; 10 mins easy jogging – 2 reps

14-WEEK MARATHON TARGET UNDER 4HRS


WEEK

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MON TUE WED THU FRI SAT SUN15 mins easy running 40 mins easy runningRest, visit the gym or

go swimming – keep mobile





2 mins hard running; 2 mins easy jogging – 5 reps


20 mins easy running 45 mins easy runningRest, visit the gym or go swimming – keep mobile




















5 mins tempo running; 2 mins easy jogging – 5 reps






30 mins easy running30 mins steady running20 mins easy running20 mins steady running15 mins easy running


3 mins steady running; 2 mins hard running; 2 mins easy jogging – 5 reps





Rest, visit the gym or go swimming – keep mobile


40 mins fartlek


10 mins very easy running110 mins steady running10 mins easy running




You’ve already notched up real miles on the road – now it’s time to take on a marathon.

Monday is time for active recovery. Tuesday’s intervals develop your speed, endurance and tempo/threshold running. Wednesday builds core and leg strength in the gym, or allows active recovery through swimming. Put in the miles on Thursdays and rest up on Fridays – you’ll be building stamina and strength at the week-end.


#1

#1

MY PLEDGE:

MY TARGET TIME:

#4 Make sure you start sensibly, and stick to your race and pace plan. You’ve done the training – you’re physically and psychologically ready to go the distance.

Relax, have fun and enjoy yourself.

7



15 mins easy running Run a half marathon20 mins easy running



#2

#1 Use this session to practice your fuelling and hydration strategies.

#2 This is a good opportunity to practice your race day preparation.

What is your marathon race pace? Run a half marathon, double your finish time and add 30 minutes to get an approximate indication of your marathon finish time. If your half marathon took you 2 hours you should expect your marathon to take you around 4 hours 30 minutes.

#3 Practise your fuelling and hydration strategies. Wear the kit and running shoes you’ll use on race day to check they’re comfortable.

8

WEEK

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10

11

12


RACE DAYGOOD LUCK

13

14Race week – taper your running and

rest up

Race week or a lighter week

#4



40 mins easy running 30 mins easy running60 mins steady running30 mins easy running20 mins steady running10 mins easy running


6 mins hard running; 2 mins jogging – 4 reps







5 mins easy jogging




15 mins easy running Race a half marathon or a 10-mile/10k road race




















30 mins easy running 20 mins easy running Light stretching and mobility work

60 mins easy running10 mins easy running


1 min brisk running;1 min walking recovery – 4 reps


15 mins easy running 10 mins easy running 10 mins easy joggingRun 1 mile at marathon pace10 mins easy joggingRun 1 mile at marathon pace10 mins easy jogging

#1

#1

#1

#3

16-WEEK MARATHON SCHEDULETARGET 8-MIN MILES

Easy Run at a relaxed pace, under 60% of your max. effortSteady Up the pace to between 60-70% of your max. effortTempo Concentrate on sustaining a pace at 70-75% max. effortThreshold Improve strength with controlled discomfort – that’s 80% max. effortTMP Your target marathon pace – roughly 8-minute miles

WEEK

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MON TUE WED THU FRI SAT SUNEasy, 15 minsThreshold, 2 min; jog, 2 min – 6 repsEasy, 15 min

Rest, or active recovery at gym or swimming pool – including stretching and mobility work





Easy, 30 min

Easy, 40 min

Easy, 40 min

Easy, 40 min

Easy, 40 min

Easy, 10 minSteady, 30 minEasy, 10 min

Easy, 10 minFast, 30 minEasy, 10 min

Easy, 1 hr 15 min

Easy, 1 hr 30 min

Easy, 1 hr 30 min

Easy, 10 miles

TMP, 3 miles45 sec-per-mile slower than target, 6 milesTMP, 3 miles

Steady, 40 min Rest

Rest

Rest

Rest

Rest

Easy, 15 minThreshold, 3 min; jog, 90 sec – 6 repsEasy, 15 min

Easy, 15 minThreshold, 4 min; jog, 90 sec – 6 repsEasy, 15 min

Easy, 50 min

Steady, 50 min

Run, 10 minTempo, 20 minEasy, 10 min

Easy, 10 minSteady, 20 minHard, 10 minEasy 10 min

Run, 10 minEasy, 10 minSteady, 10 minHard, 10 minEasy, 10 min

Steady, 50 min

Easy, 50 min

Easy, 15 minTempo, 5 min; jog2 min – 5 repsEasy, 15 min

Easy, 10 min

6Easy, 30 minSteady, 30 min

Easy, 15 minSteady, 3 min; tempo, 2 min; threshold, 1 min; jog, 2 min –4 repsEasy, 15 min

Easy, 10 minTempo, 30 minEasy, 10 min

Experience. Commitment. Motivation. If you’re a strong runner with all three, push your boundaries with our 16-week training plan for a fast marathon – specially created by elite coach Martin Yelling.


MY PLEDGE:

MY TARGET TIME:

Easy, 40 min Rest, or active recovery at gym or swimming pool – including stretching and mobility work

Rest Steady run, 14 miles – or a half-marathon race

7RestEasy, 15 min

Threshold, 5 min; jog, 90 sec – 5 repsRun, 15 min


Easy, 40 min

WEEK

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Easy, 10 minTempo, 15 minThreshold, 15 minEasy, 10 min

8-min mile, 1 mile9-min miles, 8 milesTMP, 5 miles7:30-min mile, 1 mile9-min mile, 1 mile

Easy, 20 minSteady, 20 minEasy, 20 min

Easy, 50 min Easy, 1 mileTMP, 6 miles9-min miles, 6 milesTMP, 4 mileEasy, 1 mile

Steady, 50 min

Steady, 50 minTempo, 2 min; slow easy, 2 min – 3 repsEasy, 10 min

Easy, 40 min

Rest

Easy, 15 minThreshold, 2 min; easy, 2 min – 10 repsEasy, 15 min

Easy, 15 minTMP, 3 min; jog, 2 min – 4 repsEasy, 15 min

Easy 20 min

Easy, 30 min

Easy, 30 min

Rest




Rest

Rest

Easy, 15 min

Steady, 40 min Easy, 10 minTempo, 30 minJog, 5 minTempo, 20 minJog, 10 min

Easy 60 minRest Rest, or active recovery at gym or swimming pool – including stretching and mobility work

Rest

Easy, 40 min TMP, 3 miles9-min miles, 3 milesTMP, 3 miles9-min miles, 3 milesYour own pace, 2 milesEasy, 2 miles

Easy, 10 min Easy, 15 minFast, 8 min; jog, 2 min – 4 repsEasy, 15 min

Easy, 30 min Rest, or active recovery at gym or swimming pool – including stretching and mobility work

Rest

Easy, 30 minEasy, 15 minThreshold, 2 min; easy, 2 min – 8 repsEasy, 15 min

Easy 30 minEasy, 30 min Rest, or active recovery at gym or swimming pool – including stretching and mobility work

Rest

Steady, 20 miles – practice your fuelling and hydration strategies

You can move this to next sunday and do a half-marthon if you prefer

Half marathon race – practice your race-day prep routineFor a rough guide to your marathon finish time, just: - Double your half-marathon finish time- Add 15 minutes

For example, 1f your half-marathon too 1hr30, a fair marathon target time will be 3hr15

9-min miles, 4 miles8:30-min miles, 6 miles8-min miles, 6 miles7:30-min miles, 2 milesVery easy, 3 miles

Practice your fuelling and hydration strategies, and wear your marathon running-shoes and kit to make sure everything is comfortable

9-min miles, 6 miles7:30-min miles, 2 miles7-min miles, 1 milesEasy, 3 miles

Run, 10 minSteady, 40 minEasy, 10 min

Steady, 10 min; tempo, 10 min; threshold, 10 min –2 repsEasy, 10 min

Easy, 10 minTempo, 40 minEasy, 10 min

9-min miles, 4 miles8:30-min miles, 4 milesTMP, 4 miles9-min miles, 2 miles

Easy, 40 min Easy, 15 minThreshold, 5 min; jog, 90 sec – 5 repsRun, 15 min


Rest

15

16

RestEasy 30 minRest Rest, or active recovery at gym or swimming pool – including stretching and mobility work

Rest

RestEasy, 10 min TMP, 1 mileJog, 10 minTMP, 1 mileJog, 10 min

Easy 15 minRest Rest Easy, 10 min MARATHON DAYstart at your target pace

and aim to run strongly in the last 6miles

GOOD LUCK

Easy, 70 minEasy, 10 minTMP, 20 minThreshold, 1 min; walking, 1 minEasy, 10 min

WEEK MON TUE WED THU FRI SAT SUN

14-week marathon - lucozade · 14-week marathon target 4hrs 45 or more tempo run at a challenging...

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