Designed for runners who want to train 4 to 5 times per week, this marathon training plan will develop your endurance, speed and race readiness in time for your target event. Athletes who've followed this plan have conquered marathons all over the world, setting numerous personal records along the way.
"A new personal best at Abingdon Marathon by 7 mins today. Target was 3:15, result was 3:07:45! Nice way to finish the season, thanks". Dr James White, October 2014.
IS THIS PLAN FOR YOU?
Generally there are four workouts per week, plus a fifth optional run. There is a weekly long run, starting off at 1 hour 15 and building up to 2 hours 30 by week ten. Every fourth week involves a slightly lower training volume to enable your body to recover and adapt. The plan features two 5 km time trials, which act as benchmarks to help you predict your current marathon race pace.
Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."
Run mostly in Zone 2 today (see attached training zones). This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance. A nice steady pace. Run on soft ground preferably, to minimize the injury risk.
These are short, fast efforts designed to boost your VO2max in the initial stages of this training plan.
These efforts are too short to be looking at your heart rate or pace. Record your times and look at them after each rep, but go primarily by Feel or RPE (see training zones).
15 minutes nice and easy in Zone 2.
8x200 metres in Zone 5.
With 45-seconds jog/walk recoveries.
5 minutes jog in Zone 2.
Steady run in Zone 2 today. This workout is optional, so only do this if you're feeling fresh. Don't do this run if you're feeling in any way injured or sore.
Alternatively you could cycle for 45-60 minutes or swim for 30 minutes. All in Zone 2.
A short run at your 1 hour race pace, designed to gradually boost your lactate threshold running pace. And prepare you for the marathon race pace efforts later on in this plan.
10 mins in Zone 2.
10 mins in Low Zone 4 (approx 1 hour race pace).
10 mins in Zone 2.
Run mostly in Zone 2 today. You should be able to maintain conversation at this pace.
Most Sundays we will gradually increase your run-endurance, to a point where you can run 2 hours 30 in training without feeling excessively tired afterwards.
Do this run on flat soft ground/trails if possible.
Mainly in Zone 2, nice and easy.
10 minutes nice and easy in Zone 2.
15 mins in Low Zone 4 (or your approximate 1 hour pace).
5 minutes nice and easy in Zone 2.