TBC/ Running Marathon/ 3:15

Average Weekly Training Hours 08:45
Training Load By Week
Average Weekly Training Hours 08:45
Training Load By Week
Sample Day 1
1:00:00

BT: Warm-up 10-20 minutes and then start a continuous 30 minute tempo run at a pace of 7:15-7:20/mile (4:34-4:40/km). This is the pace you will run for miles 4-20 in the marathon. Your heart rate should not exceed the 3 zone (go to trainingbible.com and click on Free Resources for details on heart rate zones.) Cool down with slow jogging or walking for a few minutes afterwards and then stretch.

Sample Day 2
0:45:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 3
1:00:00

BT: Warm-up 10-20 minutes and then start a continuous 30 minute tempo run at a pace of 7:15-7:20/mile (4:34-4:40/km). Cool down with slow jogging or walking for a few minutes afterwards and then stretch.

Sample Day 4
0:45:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 4
0:30:00
Form work, count strokes

Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Sample Day 5
0:45:00
Strides, 4-5, relax

Strides. Warm up. Then 4-5x20 seconds fast on a soft, gentle downhill (grass is best). Approximately 400m race pace. Quite fast but not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 6
2:30:00
Work uphills, zones 1-3.

BT: Run on as hilly of a course as you have available to you today. The more hills the better it is. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.