Derek Hawkins - 2016 Olympian: Sub 3:15 Marathon
Derek HawkinsAll plans by this Coach
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This training plan is for runners who:
• may have already completed a sub 3.15 Marathon or very close to
• are already able to run for 90 minutes or more
• can train six times a week
• have completed 50miles per week previously
• has had 4-6 weeks of easy running before starting this plan
• are committed to giving the plan your best shot.
Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.
The paces for each run are based on a sub 3.15 Marathon. Those with stronger PB's over shorter distances may need to adjust slightly. They are a rough guide based on flat terrain, good weather & you're feeling good. Adjust them if needed!
Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.
It is also advised you consult a physiotherapist prior to starting a regime.
The plan includes different types of training and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness.
Also perhaps consider getting regular massage during the 20-week programme to help recovery and reduce the risk of injury.
On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices: