Ultimate Marathon training plan- 24 weeks

Average Weekly Training Hours 04:13
Training Load By Week
Average Weekly Training Hours 04:13
Training Load By Week

Welcome to the ultimate Marathon training plan ;-)

The training sessions can be very challenging and tough physically and mentally. The plan is designed to push you to reach your ultimate performance. When it says 'Zone 5'.... it means zone 5, tough, horrible and painful and when it says 'Zone 2' it means easy, relaxed, I want you to feel better at the end than at the beginning.
Too many people are training their hard not hard enough and their easy too hard. This plan is designed to change all that and push your limits, so when you have your 'easy' rides, you will want them to be easy ;-)

The long endurance sessions can be done using millage or time depending what works best for you.

Recovery weeks are just that!!!! Recover and relax, enjoy not having structured sessions to follow, go out with friends or family and sleep in... no early morning sessions if possible and get your early nights and enjoy the weekends ;-)

I have also been kind enough to add some amazing valuable strength and conditioning workouts, the key to your success.
Please make sure you check with an instructor that your form/technique is perfect. Should you have any questions please speak with myself or an instructor to help you.
The sun Salutations are also a nice added bonus to your training plan. These should really be done daily but at least 2-3 x per week will be a good compromise.

I am happy to help with any questions so please email me bencapper@cambridgespartans.com
Coaching is also available if you feel you would benefit from this.

Have fun, enjoy, train hard and be awesome ;-)

Sample Day 1
0:45:00
Fatlek- Speed play 1

Warm up
10-15min light, relaxed run

Main set x 8 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 8
0:45:00
Fatlek- Speed play 2

Warm up
10-15min light, relaxed run

Main set x 10 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 15
0:45:00
Fatlek- Speed play 3

Warm up
10-15min light, relaxed run

Main set x 12 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 29
0:45:00
Fatlek- Speed play 3

Warm up
10-15min light, relaxed run

Main set x 12 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 36
0:45:00
Fatlek- Speed play 3

Warm up
10-15min light, relaxed run

Main set x 12 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 43
0:45:00
Fatlek- Speed play 3

Warm up
10-15min light, relaxed run

Main set x 12 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 57
1:00:00
Intervals 4

Warm up
10-15min light, relaxed jog

Main set x 3
3mins hard
7mins easy

Warm down
5-10min light relaxed jog

Ben Capper
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@Spartans

I am the Head coach for Cambridge Spartans fitness and triathlon club, based in Cambridge, England.
I specialise in Sports Performance Coaching and biomechanics with a 'no junk miles approach' making every minute of your training count.