LONDON MARATHON Personal Record 16 week training Lactate Threshold pace and duration

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LONDON MARATHON Personal Record 16 week training Lactate Threshold pace and duration

Author

CPS InMotion (Simon Clark, Principal Physiologist)

All plans by this Coach

Length

16 Weeks

Typical Week

6 Run, 1 Day Off

Longest Workout

22.37 miles

Plan Specs

running marathon intermediate advanced masters time goal pace based

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Summary

Includes Structured Workouts

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This dynamic 16-week marathon training programme is designed with intermediate to advanced runners in mind who have a moderate/extensive background in running, and aiming to personal best London or any official distance marathon.

Athletes should have at least completed a marathon under 3.5hrs in the last 9-12months

The program starts with 50km a week and a 16km long run, and peaks three weeks before the race with 90km and a long run that’s 36km. Most weeks feature one day of rest and six days of running, and include workouts like intervals, Yasso 800s and tempo runs to help you get fitter and faster.

The training principle is based off Lactate Threshold zones, aimed at increasing lactate threshold pace and duration through well-structured interval sessions, hill-repetitions and a mix of steady long runs with tempo sections or on/off pace.

Initially you should have your Lactate Threshold Pace determined as described here :

https://cpsinmotion.com/lactate-threshold-testing/

Set your zones accordingly and conduct sessions as prescribed with a build in volume over 14 weeks. Be sure to get re-tested at around half-way to maintain training progression, although target paces for intervals are preserved throughout and zones will be helpful to maintain effort at below threshold pace which will become easier as the sessions progress. You may prefer to rely on lactate threshold heart rate also. Try to vary routes on the longer runs, so they are more enjoyable, and keep with pace.

Guidance is provided in the session description and comments. Don't worry about being 100% compliant as the pressure to achieve that will be overwhelming, if you achieve 80% of the sessions that will still give you enough conditioning to achive personal record time, so long as you don't systematically miss the interval session workouts each week.

If you follow the recommendations for the taper and don't run too hard or too long in the lst 2/3 weeks then you will be fresh enough on race day for a top result. Good luck!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:14

Simon Clark

CPS In-Motion

CPS In-Motion is a specialist endurance coaching and physiological testing service for cyclists and runners. We provide comprehensive expert support to intermediate and advanced levels of performance athletes, internationally, looking to excel at their discipline of choice. Our focus is always on clients goals and their journey to success.....shared. We also support other coaches and practitioners for guidance and best practice in advanced sports science and robust lab testing.

Sample Day 1

0:25:00
3.11mi
19.1TSS
Active Recovery easy 5km

Active Recovery continuous 5km. Easy pace (RPE 4/5). Plus stretching.

Sample Day 2

0:50:00
6.21mi
55.9TSS
10km Easy/ Moderate pace run - Slightly Hilly

10km Easy/ Moderate pace run RPE 6/7
Slightly hilly (2 medium gradient 6-10%/ long 600-800m hills if possibly or shorter and steeper over each lap)
-----------------------
1km warm-up RPE 5/6 TEMPO
......
8km RPE 6/7 SUB-THRESHOLD
......
1km cool-down RPE 5/6 TEMPO

Sample Day 3

1:00:00
6.21mi
78.2TSS
3km, 6 x 400m, 3km TEMPO. 5km interval session for HM Flat/ Undulating

5km interval session for 10km & HM. Flat/ Undulating
-----------------------------------------
Stretching and Warm-up 10-12min easy Endurance pace/HR. ..........................................................
3km 65-78% Threshold Pace interval
----
2min or 200m active recovery jogging/ walking in between intervals.
-----
6 x 400m intervals. @ 1.35/km pace
----
Easy pace 200m (1.5-2min) active recovery jogging/ walking in between intervals.
----
3km 84% Threshold Pace interval
-----
5min Active recovey 65% Threshold Pace

Sample Day 4

0:25:00
3.11mi
19TSS
Active Recovery easy 5km

Active Recovery continuous 5km. Easy pace (RPE 4/5). Plus stretching.

Sample Day 5

0:50:00
6.21mi
61.8TSS
10km Easy/ Moderate pace run - Slightly Hilly

10km Easy/ Moderate pace run RPE 6/7
Slightly hilly (2 medium gradient 6-10%/ long 600-800m hills if possibly or shorter and steeper over each lap)
-----------------------
1km warm-up RPE 5/6 TEMPO
......
8km RPE 6/7 SUB-THRESHOLD
......
1km cool-down RPE 5/6 TEMPO

Sample Day 7

1:20:00
9.94mi
100TSS
16km Long Steady Run

Long steady run 16km
-----------------------------------------------
Warm-up 1km AEROBIC/TEMPO as first part of run. RPE 5/6
......................................................
14km easy/moderate RPE 6/7 AEROBIC 5min/km
.......................................................
Cool- down 1km AEROBIC/ TEMPO pace/HR. RPE 5/6

Sample Day 8

0:25:00
3.11mi
19TSS
Active Recovery easy 5km

Active Recovery continuous 5km. Easy pace (RPE 4/5). Plus stretching.

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