Duration based plan, four runs per week.
Suitable for an Intermediate runner who has been regularly running at least 2 hours a week for at least one month. Starts at 2 hours 30 minutes in week one and builds to 6 hours in week 13. The plan is divided into training blocks as follows:-
Block 1. Weeks 1 -5
Goal is to build total running time from 2 hrs 30 minutes a week to 3hrs 30 minutes a week and prepare you for the tougher sessions to come. The 4 runs are spaced across the week with an easy recovery run the day after your long run. Week 5 to be a recovery week.
Block 2. Weeks 6 -10
Goal is to build total running time to 5 hrs a week. The easy run is now the day before your long run so that you are building fatigue across the two days, culminating with your long run. We introduce more runs at your target marathon pace, these will be slower than the tempo runs you have done before but will be longer. Week 10 to be a recovery week.
Block 3 Weeks 11-13
Goal is to build running time to 6hrs a week and build you up to peak marathon fitness. Week 13 will be your peak week and contain your longest run. The long run is capped at 3 hours as there is no physiological benefit to running further than this in one session. Depending on your pace this may be lower mileage than what you have run following other marathon race plans. However the two runs back to back over the weekend will accumulate fatigue and give you more benefit with easier recovery and less risk of injury.
Block 4 Weeks 14-16
Goal is to reduce fatigue whilst maintaining fitness so the overall volume will decrease although there will still be some tough sessions. The final two weeks will be mostly easy running and the volume will be significantly
We are a team of coaches led by Rachael Woolston. We coach ultra running, marathon, half marathon and 10km. With specialisms in strength training, yoga and coaching mid to later age athletes. Check out our website https://www.kickasscoaching.co.uk/