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, Iron-man Triathlete and 3 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.


Sample Day 2
0:46:00
4.35mi
Conditioning - 6x6min as ( 5min M, 1min walk) + 5min M/S

10min E warm up
6x 6min as (5min M , 1min walk), then
5min steady run @ M/S pace
5min E cool down

Emphasis on the session DURATION rather than the distance.

Sample Day 4
0:55:00
6.21mi
Conditioning Run - Leg Stimulator!

Aerobic Conditioning Run -

10min E pace warm up
40min as (4min E pace, 1min S pace)
5min E cool down
Stretch

Sample Day 7
1:00:00
6.84mi
Conditioning Run - 30min of 30/30

Conditioning Run:

15min E pace warm up, include 3x20sec strides in last 5min of warm up.
30min as (30sec M/S pace, 30sec E pace)
15min E pace

Sample Day 9
0:40:00
4.66mi
Conditioning Run - 40min On/Off

Conditioning Run -

10min E warm up
24min as 1min S pace, 2min E pace
6min E cool down

Sample Day 11
1:00:00
6.84mi
Conditioning - 2x (2km, 1km, 2x500 @S)

10min Easy warm up
4x20sec surges (30sec between each)

2x (2km, 1km, 2x500 - all at S pace)
with 3min walk between each rep (only 1min after 500's)

5-10min E cool down
Stretch

Sample Day 14
0:55:00
6.84mi
Conditioning Run - 40/20's

Conditioning Run - 40sec/20Sec

20min steady run @ E pace
20min of 40SEC Fast, 20SEC Easy
15min E cool down

Sample Day 16
0:50:00
4.97mi
Aerobic Strength - 3x1600m + 10min M

Aerobic Strength

10min E warm up
4x100m Strides with walk back recovery

3x1600m @ S pace (3min recov b/w each)
10min M pace run

5min E 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.