Lydiard Advanced Marathon Training: 16 Weeks

Average Weekly Training Hours 06:30
Training Load By Week
Average Weekly Training Hours 06:30
Training Load By Week

5-Day Performance Marathon Plan (16 Weeks) Length: 16 Weeks Starting Long Run Duration: 120 minutes

Sample Day 2
1:00:00
1 hr Easy Fartlek

NOTES
FARTLEK : Speed Play

1. Warm-up 10 – 15 minutes
2. Run the whole gamut of paces over an undulating area such as a park. Mix in some fast stride-outs, sustained runs for a minute or 2, short hill sprints, downhill strides, etc, making sure that you have easy recovery jogs in between.
3. Cool-down 10 – 15 minutes.

Sample Day 3
1:00:00
1 hr Aerobic Run

INSTRUCTION
Run at a comfortable pace (not jogging) for the duration of the run. You should be able to converse.

These will be your recovery runs in later phases so always finish such runs knowing you could have run faster and further.

If you need a recovery day afterwards you are running too hard.

Run to time, not distance!

Sample Day 5
1:12:00
Out and Back!

INSTRUCTIONS
High-end aerobic run.

Choose an out and back course of similar difficulty each way or slightly faster on the home journey.

1. Warm-up briefly.
2. Run at a comfortably fast pace.
3. Take your split at half way and the final time at the finish.
4. Compare the times for each half.


***********************************************************
WU
10 mins easy jogging
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MAIN
26 mins out, then turn around and come back
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CD
10 mins easy jogging
15 mins focused stretching
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Sample Day 6
0:40:00
40 min Recovery Jog

INSTRUCTIONS
Run slower than you are capable of! Super easy!
There is no such thing as "Junk Miles". All paces are contributing.

Sample Day 7
2:00:00
Long Aerobic Run - 2 hrs

NOTES
Run comfortably easy. Deliberately start at a slow pace so that you have plenty of margin to increase it naturally as the run progresses.

Run to time rather than distance!
Build up your pace slowly and gradually to optimize your slow-burning free fatty acid metabolism.

Don't let your watch dictate your speed, but instead get in tune to what FEELS right!

Sample Day 9
1:05:00
1 hr 05 Easy Fartlek

NOTES
FARTLEK : Speed Play

1. Warm-up 10 – 15 minutes
2. Run the whole gamut of paces over an undulating area such as a park. Mix in some fast stride-outs, sustained runs for a minute or 2, short hill sprints, downhill strides, etc, making sure that you have easy recovery jogs in between.
3. Cool-down 10 – 15 minutes.

Sample Day 10
1:37:00
1 hr 37 Longer Aerobic Run

INSTRUCTION
Run at a comfortable pace (not jogging) for the duration of the run. You should be able to converse. This is much longer than last week, so keep it very comfortable.

If you need a recovery day afterwards you are running too hard.

Run to time, not distance!

Dan Holmes
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My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!