4-5hr hour marathon run-walk (Sunday race)

Average Weekly Training Hours 05:32
Training Load By Week
Average Weekly Training Hours 05:32
Training Load By Week

Welcome to the Run-Walk 4-5hr plan. The key focus of this plan is getting you use to the run-walk system while sustaining a substantial volume. This plan offers plenty of flexibility and something a little different to get you running toward your personal best in just 6 weeks. If you'd like to read a more in-depth review on what the run-walk method is and how it could help you run faster checkout my blog http://www.performanceadvantage.co.nz/blog/ Thanks for signing up and I look forward hearing about how much you enjoyed this program!

Sample Day 1
1:00:00
Intro to Run-walk

Welcome to the run-walk method. Be prepared to experience a difference style of running! For the first three weeks we're just going to work on introducing you to the method.
Today we're simply running 14min and walking 1min 4 times. That will give us an hour total. The first 14min should start easy and gradually build to marathon pace. the 2nd and 3rd running blocks should be at your calculated marathon pace as determined by the run-walk chart attached. The 4th running block is a reverse of the 1st and should be a gradual cool-down.

Sample Day 3
1:30:00
Weekly Tempo Run

Even though you'll be using the run-walk method in your race it's still important to do a weekly sustained tempo effort to overload the cardio and muscular-respiratory systems.
As always progressively warm-up for 10-15min including a couple drills from our youtube https://goo.gl/3ioQLF and then rip into a 60min tempo at your marathon running pace.

Sample Day 4
0:30:00
Easy with long strides

Nothing specific other than keeping it easy. Heart Rate under Zone 2. At 15min include 5 strides of 100-150m nice and relaxed.

Sample Day 6
2:30:00
Long Run-Walk

Use the pace chart attached to determine your running pace.
The first and last intervals should be used as a warm-up and cool down.

Sample Day 7
0:30:00
Easy with strides (Optional)

Nothing specific other than keeping it easy. Heart Rate under Zone 2. At 15min include 5 strides of 100-150m nice and relaxed.

Sample Day 8
1:00:00
Run-walk Practice

Same as last week we're simply running 14min and walking 1min 4 times. That will give us an hour total. The first 14min should start easy and gradually build to marathon pace. the 2nd and 3rd running blocks should be at your calculated marathon pace as determined by the run-walk chart attached. The 4th running block is a reverse of the 1st and should be a gradual cool-down.

Sample Day 10
1:30:00
Weekly Tempo Run

Even though you'll be using the run-walk method in your race it's still important to do a weekly sustained tempo effort to overload the cardio and muscular-respiratory systems.
As always progressively warm-up for 10-15min including a couple drills from our youtube https://goo.gl/3ioQLF and then rip into a 60min tempo at your marathon running pace.