Standard Chartered Kuala Lumpur Marathon - 14 weeks, 3x running days/week

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 00:33

A 14 week program that will prepare you for the Kuala Lumpur Marathon!
With 14 weeks and 3 days per week, this program is made for anyone that has previously done a full or half Marathon and is now targeting a 4:30-5:30 hrs Marathon time.

It includes two time trials / self assessments. A threshold pace (AVG test pace x 1.05) of ca 6:20-6:50 on the second assessment should indicate that you are on track!

One day per week includes one optional strengthening workout (30 minutes) it focuses on core strength and hip flexor movement.

Sample Day 1
0:55:00
48.3TSS
Lactate Threshold Heart Rate (LTHR) - test.

Venue:Find an even, flat circuit. A track is optimal, a park will do. Treadmill is not such a good option but can work if other alternatives are not available, if running on a treadmill set the gradient to 1deg angle to better simulate outdoor effort. The test will be repeated and that should be done with the same factors as previous tests.


The test:
This is a twenty minute threshold effort test protocol used to determine your “threshold heartrate” and pace.  
Knowing your threshold heartrate will help you both plan workouts as well as measure progress in your training. 

Using a GPS-Training watch to monitor the test:
Turn off "Auto-lap", and when starting the 20 minute maximum sustainable effort test press "lap". After 20 minutes, when test is complete, press "lap" again. When you upload the data you'll have a 20 minute lap with AVG HR and AVG pace data.


-Warmup:
5-10 minutes slow/easy jog and then 5-10 minutes easy jogging, with 2x 20 second strides thrown in, 2-3 minute recovery (easy jog) between strides. Minimum 3 minute recovery (easy jog) before beginning the 20 minute test.

-20 minute effort at maximum sustainable effort:
(maximum sustainable effort for 20 minutes means going at the top pace that you can maintain for 20 minutes)

If needed start slightly below what you think you can sustain, but continue increasing effort without going harder than you can sustain for the duration of the test. You should finish knowing you gave it everything you had.


-Cool down:
15 minutes easy cool down with stretching


Calculating your training zones:
Your estimated Lactate Threshold Heart Rate (LTHR) is 95% of your 20 minute average heart rate for the test.
Your estimate Lactate Threshold Pace (Functional Threshold Pace, FTP) is 105% of your 20 minute average pace for the test.
With some simple maths you can now determine and update your HR training zones and training zone pace in Training Peaks!

These zones are starting points but will be used in the training. There'll be more tests and each test will have some variation as heart rates can vary from day to day depending on several factors. Taking 95% of your 20 minute average HR is just an estimate for your “true” threshold but is good enough for most athletes! Same with the 105% of the pace.

LTHR: Take the average HR from the 20 minute test portion of the run and multiply it by 0.95. This value rounded up is your new LTHR-value.
Pace: Take the average pace from the 20 minute test portion of the run and multiply it by 1.05.
Please take note of the distance you ran during the 20 minutes.

The heart rate is used to determine training zones, and the average speed and distance are used to measure progress from test to test.

Calculating your Heart Rate Zones
Zone % LTHR Easy Math
Level 1 (Recovery Zone) 0-68% < LTHR – 35 beats
Level 2 (Endurance) 69-83% 25 – 35 beats below LTHR
Level 3 (Tempo) 84-94% 15 beats below LTHR up to LTHR
Level 4 (Threshold) 95-105% Tested LTHR from time trial
Level 5 (VO2) >106% 5-10 beats above LTHR


It is important that you maintain the same conditions from test to test, the 20 minute test is excellent for maintaining your current heart rate zones and measuring progress from test to test througout the program or season.

Sample Day 4
3.11mi
5 km easy run

Easy run, stay in heart rate zone 1 and 2 (HrZn 1-2).
Walk if necessary. No Zone 3 or above!

Sample Day 6
6.84mi
11 km slower than Race Pace

Run at race pace +30 to 60 sec. That means run half a minute to a minute slower than intended race pace. (If Marathon race pace is 7 min/km, run at 7:30-8:00 min pace).


7 min pace gives a sub 5 hours Marathon timing.

Sample Day 7
0:30:00
Core and stability

8 minute warm-up. preferably skipping rope, or cross-trainer or gym bike (no running).

2x5 minute repeats (2 minute paus between) of this circuit: (see video links below from LIVESTRONG.COM)
-10 crunches
-10 leg raisers
-10 russian twists
-10 back extensions
-10 push-ups (every other wide stance/narrow stance)
-10 hip hinges
-20 calf raisers (10/leg - single leg)

10 minutes of stretching focus on hips (hip flexors), front/backside thigh and calf.



crunches: 
https://www.youtube.com/watch?v=Xyd_fa5zoEU

leg raisers: 
https://www.youtube.com/watch?v=JB2oyawG9KI

russian twists: https://www.youtube.com/watch?v=drvh39387LY

back extension: https://www.youtube.com/watch?v=Bw9YuQTTc58

push-ups:
wide: https://www.youtube.com/watch?v=FaIpD_zfrJI
narrow: https://www.youtube.com/watch?v=hfIQ5V4Tcgo

hip hinges:
https://www.youtube.com/watch?v=UTkYuxzITU4

calf raisers (10/leg - single leg): https://www.youtube.com/watch?v=gwLzBJYoWlI


hip flexors:
https://www.youtube.com/watch?v=YQmpO9VT2X4

Sample Day 9
4.35mi
7 km slower than Race Pace

Run at race pace +30 to 60 sec. That means run half a minute to a minute slower than intended race pace. (If Marathon race pace is 7 min/km, run at 7:30-8:00 min pace).


7 min pace gives a sub 5 hours Marathon timing.

Sample Day 12
3.11mi
5 km easy run

Easy run, stay in heart rate zone 1 and 2 (HrZn 1-2).
Walk if necessary. No Zone 3 or above!

Sample Day 13
6.84mi
11 km slower than Race Pace

Run at race pace +30 to 60 sec. That means run half a minute to a minute slower than intended race pace. (If Marathon race pace is 7 min/km, run at 7:30-8:00 min pace).


7 min pace gives a sub 5 hours Marathon timing.

Tony Persson
|
Tony's Coaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.

Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.