Standard Chartered Kuala Lumpur Marathon - 14 weeks, 4x running days/week

Average Weekly Training Hours 00:31
Training Load By Week
Average Weekly Training Hours 00:31
Training Load By Week

A 14 week program that will prepare you for the Kuala Lumpur Marathon!
With 14 weeks and 4 days per week, this program is made for anyone that wants to do a timing in the range of 3:30-4:00 depending on earlier experiences and current fitness level.

It includes several time trials / self assessments. A threshold pace (AVG test pace x 1.05) of ca 4:10-4:40 on the later assessments 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 2
5.9mi
Yasso intervals, 5 x 800m at Marathon finish time in minutes:seconds

5 x 800m intervals.
500 m easy jog in between at same timing as 800 m repeats.

Pace:
Take your expected Marathon finish time in Hours:minutes and translate that to your 800 meter timing in minutes:seconds.
Example:
If you estimate that you will run your marathon in 3 hours 20 minutes, you'll run your 800m repeats in 3 minutes 20 seconds => 4:10 pace/(6:40 pace for the 500m).

This set is a build set over a number of weeks.
Start with 5 x 800 m and build to 10 or 12.

Sample Day 4
0:30:00
Optional 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 7
13.11mi
21.1 km slower than Race Pace

Run at race pace +15 to 60 sec. That means run approximately half a minute to a minute slower than intended race pace. (If Marathon race pace is 4:49 min/km, run at 5:15-5:45 min pace).


4:49 min pace gives a sub 3:30 Marathon timing.

Sample Day 9
8.33mi
Yasso intervals, 8 x 800m at Marathon finish time in minutes:seconds

8 x 800m intervals.
500 m easy jog in between at same timing as 800 m repeats.

Pace:
Take your expected Marathon finish time in Hours:minutes and translate that to your 800 meter timing in minutes:seconds.
Example:
If you estimate that you will run your marathon in 3 hours 20 minutes, you'll run your 800m repeats in 3 minutes 20 seconds => 4:10 pace/(6:40 pace for the 500m).

This set is a build set over a number of weeks.
Start with 5 x 800 m and build to 10 or 12.

Sample Day 11
0:30:00
Optional 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 14
13.11mi
21.1 km slower than Race Pace

Run at race pace +15 to 60 sec. That means run approximately half a minute to a minute slower than intended race pace. (If Marathon race pace is 4:49 min/km, run at 5:15-5:45 min pace).


4:49 min pace gives a sub 3:30 Marathon timing.

Sample Day 21
11.18mi
18 km slower than Race Pace

Run at race pace +15 to 60 sec. That means run approximately half a minute to a minute slower than intended race pace. (If Marathon race pace is 4:49 min/km, run at 5:15-5:45 min pace).


4:49 min pace gives a sub 3:30 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.