Marathon - 16 Weeks - Level 7-8 (Int / Adv)

Average Weekly Training Hours 03:51
Training Load By Week
Average Weekly Training Hours 03:51
Training Load By Week

The Distance

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THE DISTANCE COACHING


AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN




The Distance So, you want to run a strong Marathon? Not sure how to train for it? This program is for you.

This program assumes that you already run regularly - you have already done some 10km and half marathon events. This program is ideally suited to an athlete who has previously run a marathon, wants to improve, and can currently manage training runs of up to 10 -15km.


ABOUT US:


aboutus

With a passion for anatomy and the physiology of exercise, our head coach is an accomplished age group Marathon and Cross Country runner, Ironman Triathlete and 2 time World Championship representative. He is an accredited Lvl 2 Advanced Athletics Australia running coach, former Athletics Australia course facilitator and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

If you ever need clarification, feel free to email any questions via our website:
www.thedistancecoaching.com
or direct email coaching@thedistancecoaching.com





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WHAT TO EXPECT FROM THIS PROGRAM


This program is a 16 week lead in which becomes highly specific meaning it's perfect for runners targeting a competitive Marathon race.


The sessions in this program are based around Perceived Effort rather than heart rate zones or actual running pace. There is an emphasis throughout the program on teaching you pacing which is critical to racing well.


This plan progresses through 2 weeks of general conditioning to prepare you and introduce you to sessions that you can expect throughout the 12 week Marathon specific phase (which will see your longest run of 36km and longest total week of 68.5km). Nearing your event the program will enter a 2 week taper.


The 12 week specific training block is broken into 4 week blocks (3 training weeks and 1 recovery week).

At The Distance, our running programs are designed using training fundamentals proven to enhance performance. Inserted strategically each week are various forms of aerobic, anaerobic and high intensity running specific training sessions.


SOME TIPS

At The Distance, we fundamentally believe in teaching our athletes

Sample Day 2
1:00:00
7.46mi
Quality - 4x1km, 4x500, 15min steady

10min E warm up
4x100m Strides, (walk back recov)

4x1km @ S pace (1min walk recov)
4x500m @ S pace (30sec walk recov),
15min M/S run.
5min E cool down

Sample Day 14
0:35:00
4.04mi
Light Week - 20min M - insert 5x1min surges

Light Week Tuesday

10min Easy warm up
20min M paced run - Randomly insert 5x1min surges
5min E

Sample Day 16
0:45:00
4.97mi
Light Week - 30min M - insert 7x1min surges

Light Week Thursday

10min Easy warm up
30min M paced run - Randomly insert 7x1min surges
5min E

Sample Day 22
0:30:00
3.42mi
Recovery run - 30min E

30 minute super easy RECOVERY run.

This MUST be E pace. Let your body absorb the recent training load, whilst staying loose.

Sample Day 42
0:35:00
4.04mi
Light Week - 20min M - insert 5x1min surges

Light Week Tuesday
10min Easy warm up
20min M paced run - Randomly insert 5x1min surges
5min E

Sample Day 44
0:45:00
5.16mi
Light Week - 30min M - insert 7x1min surges

Light Week Thursday

10min Easy warm up
30min M paced run - Randomly insert 7x1min surges
5min E

Sample Day 56
1:00:00
7.46mi
TEMPO efforts- 3x15min S

Tempo Session:

10min warmup,

3x15min efforts at S pace

5min cool down

Grant Hornsby - B.App.Sci (Human Movement), Grad.Dip (Exercise Sci)
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The Distance Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance Coaching has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first goals.