16 Week Marathon Run Program Masters
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This is a time based program over 16 weeks for a Master runner preparing for their first or only marathon of the year so it starts off at a low base but assumes the athlete is already running a minimum of 4 hours a week.
It comprises 6 run sessions: two speed and one long slow distance sessions weekly (key sessions) with three active recovery runs (Zone 2). The third Active Recovery is optional and can be inserted on off days or as a second daily run. It has a mix of time trials, hill sessions, interval and test runs (to monitor improvement). The longest run should not exceed 32 km's.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:11 hrs||2:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:11 hrs||2:30 hrs|