Three to four runs per week, duration based.
Suitable for a novice runner who has been regularly running at least 60 minutes a week for at least one month and can run 30 minutes continuously. Starts at 1 hour 30 minutes in week one and builds to 5 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 1 hr 30 minutes a week to 2hrs 30 minutes a week and prepare you for the tougher sessions to come. The 3 runs are spaced across the week and include a long run, a tempo run and an easy run that includes some faster intervals. Week 5 to be a recovery week.
Block 2. Weeks 6 -10
Goal is to build total running time to 4 hrs 15 minutes a week. 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 5hrs a week and build you up to peak marathon fitness. This block contains 4 runs per week. Week 13 will be your peak week and include 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 may have seen in other marathon race plans. However, there is now an easy run the day before your long run so that you are building fatigue across the two days,This will 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 reduced.
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/