Marathon Training Plan Intermediate

Garmin Plan: Intermediate Marathon PlanNoCal
Marathon Training Plan Intermediate
Full Potential 2011: www.FullPotential.co.uk
MONDAY WEEK 1
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Cross-Training, 40mins + Stretch
Easy Run, 40mins
Threshold Run: warmup, 10mins + 4 x 4 mins with 90seconds Cross-Training, 45mins recovery jog between efforts + cool-down, 10mins 4x4mins@THR Cross Training
REST
Steady Undulating Run, 45mins
Long Run, 75mins. Easy conversational
GC
Cross Training
40mins-Easy
45mins SteadyU Kenyan Hills: warm-up, 10mins + 4 x 5mins with 2mins recovery jog between efforts + cool-down, 10mins Hills 4x5mins Kenyan Hills: warm-up, 10mins + 2 x 10mins with 2mins recovery jog between efforts + cool-down, 10mins Hills 2x10mins
LongRun-75min
Yoga Class or Pilates
Threshold Run: warmup, 10mins + 4 x 5min Cross-Training, 30mins Recovery Run, 45mins with 90seconds + Recovery Run, + Stretch recovery jog between 30mins efforts + cool-down, 10mins 45mins-Easy 4x5mins@THR 30mins-Easy
WEEK 2
REST
GC
LongRun-90min
Threshold Run: warmup, 10mins + 5 x 5mins with 90seconds Cross-Training, 45mins Recovery Run, 45mins recovery jog between + Stretch 15mins efforts + cool-down, 10mins 5x5mins@THR Cross Training 45mins-Easy
WEEK 3
REST
GC
LongRun-105min
Threshold: 60mins to incl 3 x 8 mins with 2mins recovery jog between efforts
Steady Undulating Recovery Run, 30mins + Body Weight Run, 45mins + Stretch, Exercises, 15mins 15mins
REST
Threshold: warm-up, 10mins + 3 x 10mins undulating loop with Long Run, 135mins. 2mins recovery Easy conversational between efforts + cooldown, 10mins 3x10mins@THR LongRun-135min
GC
WEEK 4
3x8mins@THR
30mins-Easy
45mins SteadyU
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Garmin Plan: Intermediate Marathon PlanNoCal Full Potential 2011: www.FullPotential.co.uk
MONDAY WEEK 5
TUESDAY
Threshold: warm-up, 10mins + 5 x 6mins with 90seconds recovery between efforts + cool-down, 10mins 5x6mins@THR
WEDNESDAY
Recovery Run, 30mins + Body Weight Exercises, 15mins + Leg Exercises, 15mins
THURSDAY
60mins Cross-Training (20mins Core + Body Weight Exercises, 20mins + 20mins Leg Exercises) Cross Training Warm-up, 15mins + 5 x 3mins @ 10K effort with 90seconds recovery between efforts + cool-down, 15mins 5x3mins@10kpace
FRIDAY
SATURDAY
Threshold Run: warmup, 10mins + 5 x 5mins on undulating route with 60seconds recovery between efforts 6x5mins@THR
SUNDAY
REST
REST
GC
30mins-Easy
LongRun-90min
REST
Threshold: warm-up, Recovery Run, 30mins 10mins + 3 x 10mins + Body Weight with 2mins recovery Exercises, 15mins + between efforts + coolLeg Exercises, 15mins down, 10mins 3x10mins@THR Recovery Run, 30mins + Body Weight Exercises, 15mins + Leg Exercises, 15mins + Core, 15mins 30mins-Easy Threshold: warm-up, 10mins + 3 x 10mins with 90seconds recovery between efforts + cool-down, 10mins 3x10mins@THR30mins-Easy Warm-up, 15mins + 6 x 1km @ 10K effort with 90seconds recovery jog between efforts + cool-down, 15mins 6x1k @10k Pace
REST
Threshold: warm-up, 10mins + 3 x 10mins undulating loop with Long Run, 150mins. 90seconds recovery Easy conversational between efforts + cooldown, 10mins 3x10mins@THRLongRun-150
GC
WEEK 6
REST or Pilates
Easy Run, 40mins + Stretch, 20mins
Kenyan Hills: warmup, 10mins + 4 x 6mins with 90seconds recovery jog between efforts + cool-down, 10mins Hill-4x6mins Warm-up, 15mins + 6 x 1Km @ 10K effort with 90seconds recovery jog between efforts + cool-down, 15mins 6x1k @10k Pace
WEEK 7
REST
GC
40mins-Easy
LongRun-150min
Recovery Run, 30mins + Body Weight Exercises, 15mins + Leg Exercises, 15mins
WEEK 8
Cross-Training, 45mins Recovery Run, 30mins
REST
GC
30mins-Easy
Cross Training
30mins Easy
LongRun-165min

MONDAY WEEK 9
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Long Run, 90mins with last 30mins @ half marathon pace
Full Stretch or Yoga Class
Recovery Run, 45mins
Threshold Run: warmup, 10mins + 4 x Recovery Run, 40mins 8mins with 2mins + Body Weight recovery jog between Exercises, 30mins efforts + cool-down, 10mins 4x8mins@THR 40mins-Easy
REST
GC
45mins-Easy
40mins-Easy
LongRun-90min+
Warm-up, 15mins + 5 Easy Pace Run, 10mins x 3 mins @ 10K with 30min Recovery Run + + Threshold, 10mins + 90seconds recovery jog Easy Pace Run, 10mins Stretch between efforts + cool+ Stretch down, 15mins 5x3mins@10kpace 30mins-Easy Threshold Run: warmup, 8mins + 3 x 10mins with 2mins recovery jog between efforts + cool-down, 10mins 3x10mins@THR 30mins+T
WEEK 10
REST
Recovery Run, 20mins HALF MARATHON RACE
GC
20mins-Easy
HALF MARATHON
WEEK 11
Leg Exercises, 15mins + Body Weight Exercises, 15mins + Core, 15mins
REST
Recovery Run, 30mins + Full Stretch
Long Run, 180mins Easy conversational. Last 30 @ marathon pace
GC
45mins-Easy
30mins-Easy
LongRun-180min+
Threshold Run: 75mins Warm-up, 15mins + 5 easy include 4 x 8mins Long Run, 180mins incl x 2 mins @ 10K with Rest or Cross-Training, Recovery Run, 30mins Recovery Run, 45mins with 90 seconds 60seconds recovery jog last 45mins @ 45 mins + Stretch, 20mins recovery jog between between efforts + coolmarathon pace efforts down, 15mins 45mins-Easy 4x8mins@THR+ Cross Training 5x2mins@10kpace 30mins-Easy LongRun-180min++
GC
WEEK 12

MONDAY WEEK 13
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Long Run, 150mins incl last 60mins @ marathon pace
REST
Warm-up, 15mins + 2x 3 x 1K @ 10K effort Easy Run, 70mins with with 90seconds Cross-Training, 45 mins middle 20mins @ between efforts + + Stretch Threshold effort 3mins between sets cool-down, 15mins 2 x 3x1k Cross Training Threshold: warm-up, 10mins + 4 x 8mins with 90 seconds recovery jog between efforts + cool-down, 10mins 4x8mins@THR+ 70mins+T
REST
GC
30mins-Easy
LongRun-150min+
WEEK 14
Full Stretch or Pilates
Recovery Run, 45mins 45mins-Easy
Cross-Training, 45mins
REST
Recovery Run, 40mins + Stretch
Long Run, 120mins incl last 60mins @ marathon pace
GC
45mins-Easy
Cross Training
40mins-Easy
LongRun-120min+ Long Run, 70mins: Easy run, 10mins + marathon pace, 50mins + Easy run, 10mins LongRun-70min
REST
Threshold Run: warmup, 10mins + 6 x 5mins with 60seconds Cross-Training, 45 mins recovery jog between efforts + cool-down, 10mins 6x5mins@THRThreshold: 10mins Easy, 2 x 5mins @ Threshold with 60seconds recovery jog between efforts + 10mins Easy 3x5mins@THR Cross Training
WEEK 15
75 mins with middle 25mins @ Threshold
REST or Swim
GC
75mins+T
30mins-Easy
WEEK 16
REST
REST
REST
Easy Run, 15 - 20 mins
Your marathon: Good luck!
GC
30mins-Easy
20mins-Easy
Marathon!!

Marathon Training Plan Intermediate

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Garmin Plan: Intermediate Marathon PlanNoCal