SANDY POINT MARATHON TRAINING PROGRAM - BEGINNER
SANDY POINT MARATHON TRAINING PROGRAM - BEGINNER WEEK 1 AM
PM
MONDAY
XT
Off
TUESDAY
10km easy run
Off
Day off
Off
10km interval run 3km warm up 3 sets of the following: 1 min build/1 min easy 2 min build/1 min easy 3 min build/1 min easy Remainder cool down
Off
XT or rest day
Off
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
8km run include 2x (10 mins tempo efforts - / 5 mins easy between each) 12km aerobic run
Off Off
WEEK 2 AM
PM
MONDAY
XT
Off
TUESDAY
10km easy run
Off
Day off
Off
WEDNESDAY THURSDAY FRIDAY
10km interval run 3km warm up 4 x (1km @10km pace/2 mins easy) Remainder cool down XT or rest day
Off
Off
efforts - / 5mins easy between SATURDAY 8km run include 2x(10 mins tempo each)
Off
SUNDAY
Off
14km aerobic run
WEEK 3 AM
PM
MONDAY
XT
Off
TUESDAY
10km easy run
Off
Day off
Off
12km interval run 4km warm up 4 sets of the following: 4 x 30 sec up a hill 5 mins at 10km pace 1 min rest, repeat Remainder cool down
Off
XT or rest day
Off
WEDNESDAY THURSDAY FRIDAY
efforts - / 5mins easy between SATURDAY10 km run include 2x(15 mins tempo each)
Off
SUNDAY
Off
16km aerobic run
WEEK 4 - EASY KWEE AM
PM
MONDAY
XT
Off
TUESDAY
10km easy run
Off
Day off
Off
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
10km interval run 4km warm up 8 x 1 min @ 10km pace/1 min easy Remainder cool down
Off
XT or rest day
Off
8km tempo run
Off
12km aerobic run
Off
WEEK 5 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
AM
PM
XT
Off
8km run, include 6 x 30 sec sprints up a hill, remainder easy Day off 12km interval run 4km warm up 4 x (1.2km @10km pace/2 mins easy) Remainder cool down XT or rest day
6km easy run Off
Off
Off
efforts - / 5mins easy between SATURDAY 10 km run include 2x(15mins tempo each)
Off
SUNDAY
Off
20km aerobic run
Week 6 AM
PM
MONDAY
XT
Off
TUESDAY
8km run, include 10 x 45 sec hard/1min easy
6km easy run
Day off
Off
12km interval run 4km warm up 4 x (1600m@10km pace/1 min easy) Remainder cool down
Off
XT or rest day
Off
10 km run include 2x(15mins tempo efforts - / 5mins easy between each)
Off
22km aerobic run
Off
AM
PM
MONDAY
XT
Off
TUESDAY
8km run, include 10 x 1 min up hill, easy down
6km easy run
Day off
Off
12km interval run 4km warm up 2 sets of the following: 1 x 6 min @10km pace 1 x 4 min @10km pace 1 x 2 min @10km pace 1 x 1 min @ 10km pace Remainder cool down
Off
XT or rest day
Off
10 km run include 3x(10mins tempo efforts - / 5mins easy between each)
Off
24km aerobic run
Off
AM
PM
MONDAY
XT
Off
TUESDAY
8km easy run
Off
Day off
Off
12km interval run 4km warm up 10 x 1 min @ 10km pace/1 min easy Remainder cool down
Off
FRIDAY
XT or rest day
Off
SATURDAY
8km easy run
Off
5 - 15km race or easy 10 - 12km run
Off
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Week 7
WEDNESDAY
THURSDAY
FRIDAY SATURDAY SUNDAY
Week 8
WEDNESDAY THURSDAY
SUNDAY
Week 9 AM
PM
MONDAY
XT
Off
TUESDAY
10km run, include 8 x 30 sec hard/ 1 min easy
6km easy run
Day off
Off
12km interval run 4km warm up 2 sets of the following: 1 x 6 min @10km pace 1 x 4 min @10km pace 1 x 2 min @10km pace 1 x 1 min @ 10km pace Remainder cool down
Off
XT or rest day
Off
10 km run include 30mins tempo effort
Off
28km run as (7km @ 10 sec per km faster than marathon pace, 8 km @ marathon pace, 9km @ 10 sec per km slower than pace) remainder easy
Off
AM
PM
MONDAY
XT
Off
TUESDAY
10km run, include 8 x 30 sec hard/ 1 min easy
6km easy run
Day off
Off
12km interval run 4km warm up 5 x (1km @10km pace/2 mins easy) Remainder cool down
Off
XT or rest day
Off
12km run include 30mins tempo effort
Off
30km aerobic run
Off
AM
PM
MONDAY
XT
Off
TUESDAY
12km run, include 8 x 30 sec up hill
6km easy run
Day off
Off
12km interval run 4km warm up 2 sets of the following: 1 x 6 min @10km pace 1 x 4 min @10km pace 2 x 2 min @10km pace 2 x 1 min @ 10km pace Remainder cool down
Off
FRIDAY
XT or rest day
Off
SATURDAY
8km easy run
Off
34km aerobic run
Off
WEDNESDAY
THURSDAY
FRIDAY SATURDAY SUNDAY
Week 10
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Week 11
WEDNESDAY
THURSDAY
SUNDAY
WEEK 12 - EASY WEEK AM
PM
MONDAY
XT
Off
TUESDAY
8km easy run
Off
Day off
Off
WEDNESDAY THURSDAY
12km interval run 4km warm up 12 x 1 min @ 10km pace/1 min easy Remainder cool down
Off
FRIDAY
XT or rest day
Off
SATURDAY
8km easy run
Off
SUNDAY
5 - 15km race or easy 10 - 12km run
Off
WEEK 13 MONDAY TUESDAY
PM
XT
Off
12km run, include 8 x 30 sec hard/ 1 min easy
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AM
Day off 12km interval run 4km warm up 5 x (1.6km @10km pace/2 min easy) Remainder cool down
8km easy run Off
Off
XT or rest day
Off
12km tempo run
Off
36km run as (12km slower than marathon target pace, 12 km @ marathon pace, 6km @ 10 sec per km faster than marathon pace, 6km warm down)
Off
WEEK 14 MONDAY TUESDAY WEDNESDAY THURSDAY
AM
PM
XT
Off
12km run, include 8 x 30 sec hard/ 1 min easy Off 12km interval run 4km warm up 10 x 2 min @ 10km pace/1 min easy Remainder cool down
Off Off
Off
FRIDAY
XT or rest day
Off
SATURDAY
10km tempo run
Off
SUNDAY
15km aerobic run
Off
WEEK 15 AM
PM
MONDAY
XT
Off
TUESDAY
8km easy run
Off
Day off
Off
WEDNESDAY THURSDAY
12km interval run 4km warm up 12 x 1 min @ 10km pace/1 min easy Remainder cool down
Off
FRIDAY
XT or rest day
Off
SATURDAY
8km easy run
Off
SUNDAY
5 - 15km race or easy 10 - 12km run
Off
WEEK 16 AM MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PM
XT or rest day 8km easy but include (6 x 30 sec build/1min easy) Day off
Off Off Off
8km interval run 2km easy 2 sets of the following: 30 sec build/30 sec easy 45 sec build/45 sec easy 1 min build/1min easy Remainder easy
Off
Day off or 6km easy
Off
Day off or 6km easy (if not done Friday)
Off
RACE DAY
Off
Terms: XT: Cross Training (i.e. swimming, cycling, strength, Pilates, yoga, etc.) 30 - 60 mins
NOTE: Sessions can be moved into PM if that suits
Explanation of Pacing - from slowest to fastest Easy pace run: slower than marathon pace slower than your long run on the weekends
Easy weeks - your long run drops back in distance to allow the body to adapt and recover.
Aerobic: pace you can sustain for long periods - able to maintain conversation without puffing Build: gradual increase in speed of running over a time frame 10km pace: the pace of your last 10km race (km/min) 6 - 8 weeks.
within the last
Tempo: Sustained effort over time, about 10 - 15sec slower per km than 10km pace
Interval:
2-3 weeks out from the event - begin to drop the distance of the runs as well as the volume of intensity in order to freshen the body for the marathon coming up.
PM
MONDAY
XT
Off
TUESDAY
10km easy run
Off
Day off
Off
10km interval run 3km warm up 3 sets of the following: 1 min build/1 min easy 2 min build/1 min easy 3 min build/1 min easy Remainder cool down
Off
XT or rest day
Off
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
8km run include 2x (10 mins tempo efforts - / 5 mins easy between each) 12km aerobic run
Off Off
WEEK 2 AM
PM
MONDAY
XT
Off
TUESDAY
10km easy run
Off
Day off
Off
WEDNESDAY THURSDAY FRIDAY
10km interval run 3km warm up 4 x (1km @10km pace/2 mins easy) Remainder cool down XT or rest day
Off
Off
efforts - / 5mins easy between SATURDAY 8km run include 2x(10 mins tempo each)
Off
SUNDAY
Off
14km aerobic run
WEEK 3 AM
PM
MONDAY
XT
Off
TUESDAY
10km easy run
Off
Day off
Off
12km interval run 4km warm up 4 sets of the following: 4 x 30 sec up a hill 5 mins at 10km pace 1 min rest, repeat Remainder cool down
Off
XT or rest day
Off
WEDNESDAY THURSDAY FRIDAY
efforts - / 5mins easy between SATURDAY10 km run include 2x(15 mins tempo each)
Off
SUNDAY
Off
16km aerobic run
WEEK 4 - EASY KWEE AM
PM
MONDAY
XT
Off
TUESDAY
10km easy run
Off
Day off
Off
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
10km interval run 4km warm up 8 x 1 min @ 10km pace/1 min easy Remainder cool down
Off
XT or rest day
Off
8km tempo run
Off
12km aerobic run
Off
WEEK 5 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
AM
PM
XT
Off
8km run, include 6 x 30 sec sprints up a hill, remainder easy Day off 12km interval run 4km warm up 4 x (1.2km @10km pace/2 mins easy) Remainder cool down XT or rest day
6km easy run Off
Off
Off
efforts - / 5mins easy between SATURDAY 10 km run include 2x(15mins tempo each)
Off
SUNDAY
Off
20km aerobic run
Week 6 AM
PM
MONDAY
XT
Off
TUESDAY
8km run, include 10 x 45 sec hard/1min easy
6km easy run
Day off
Off
12km interval run 4km warm up 4 x (1600m@10km pace/1 min easy) Remainder cool down
Off
XT or rest day
Off
10 km run include 2x(15mins tempo efforts - / 5mins easy between each)
Off
22km aerobic run
Off
AM
PM
MONDAY
XT
Off
TUESDAY
8km run, include 10 x 1 min up hill, easy down
6km easy run
Day off
Off
12km interval run 4km warm up 2 sets of the following: 1 x 6 min @10km pace 1 x 4 min @10km pace 1 x 2 min @10km pace 1 x 1 min @ 10km pace Remainder cool down
Off
XT or rest day
Off
10 km run include 3x(10mins tempo efforts - / 5mins easy between each)
Off
24km aerobic run
Off
AM
PM
MONDAY
XT
Off
TUESDAY
8km easy run
Off
Day off
Off
12km interval run 4km warm up 10 x 1 min @ 10km pace/1 min easy Remainder cool down
Off
FRIDAY
XT or rest day
Off
SATURDAY
8km easy run
Off
5 - 15km race or easy 10 - 12km run
Off
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Week 7
WEDNESDAY
THURSDAY
FRIDAY SATURDAY SUNDAY
Week 8
WEDNESDAY THURSDAY
SUNDAY
Week 9 AM
PM
MONDAY
XT
Off
TUESDAY
10km run, include 8 x 30 sec hard/ 1 min easy
6km easy run
Day off
Off
12km interval run 4km warm up 2 sets of the following: 1 x 6 min @10km pace 1 x 4 min @10km pace 1 x 2 min @10km pace 1 x 1 min @ 10km pace Remainder cool down
Off
XT or rest day
Off
10 km run include 30mins tempo effort
Off
28km run as (7km @ 10 sec per km faster than marathon pace, 8 km @ marathon pace, 9km @ 10 sec per km slower than pace) remainder easy
Off
AM
PM
MONDAY
XT
Off
TUESDAY
10km run, include 8 x 30 sec hard/ 1 min easy
6km easy run
Day off
Off
12km interval run 4km warm up 5 x (1km @10km pace/2 mins easy) Remainder cool down
Off
XT or rest day
Off
12km run include 30mins tempo effort
Off
30km aerobic run
Off
AM
PM
MONDAY
XT
Off
TUESDAY
12km run, include 8 x 30 sec up hill
6km easy run
Day off
Off
12km interval run 4km warm up 2 sets of the following: 1 x 6 min @10km pace 1 x 4 min @10km pace 2 x 2 min @10km pace 2 x 1 min @ 10km pace Remainder cool down
Off
FRIDAY
XT or rest day
Off
SATURDAY
8km easy run
Off
34km aerobic run
Off
WEDNESDAY
THURSDAY
FRIDAY SATURDAY SUNDAY
Week 10
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Week 11
WEDNESDAY
THURSDAY
SUNDAY
WEEK 12 - EASY WEEK AM
PM
MONDAY
XT
Off
TUESDAY
8km easy run
Off
Day off
Off
WEDNESDAY THURSDAY
12km interval run 4km warm up 12 x 1 min @ 10km pace/1 min easy Remainder cool down
Off
FRIDAY
XT or rest day
Off
SATURDAY
8km easy run
Off
SUNDAY
5 - 15km race or easy 10 - 12km run
Off
WEEK 13 MONDAY TUESDAY
PM
XT
Off
12km run, include 8 x 30 sec hard/ 1 min easy
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AM
Day off 12km interval run 4km warm up 5 x (1.6km @10km pace/2 min easy) Remainder cool down
8km easy run Off
Off
XT or rest day
Off
12km tempo run
Off
36km run as (12km slower than marathon target pace, 12 km @ marathon pace, 6km @ 10 sec per km faster than marathon pace, 6km warm down)
Off
WEEK 14 MONDAY TUESDAY WEDNESDAY THURSDAY
AM
PM
XT
Off
12km run, include 8 x 30 sec hard/ 1 min easy Off 12km interval run 4km warm up 10 x 2 min @ 10km pace/1 min easy Remainder cool down
Off Off
Off
FRIDAY
XT or rest day
Off
SATURDAY
10km tempo run
Off
SUNDAY
15km aerobic run
Off
WEEK 15 AM
PM
MONDAY
XT
Off
TUESDAY
8km easy run
Off
Day off
Off
WEDNESDAY THURSDAY
12km interval run 4km warm up 12 x 1 min @ 10km pace/1 min easy Remainder cool down
Off
FRIDAY
XT or rest day
Off
SATURDAY
8km easy run
Off
SUNDAY
5 - 15km race or easy 10 - 12km run
Off
WEEK 16 AM MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PM
XT or rest day 8km easy but include (6 x 30 sec build/1min easy) Day off
Off Off Off
8km interval run 2km easy 2 sets of the following: 30 sec build/30 sec easy 45 sec build/45 sec easy 1 min build/1min easy Remainder easy
Off
Day off or 6km easy
Off
Day off or 6km easy (if not done Friday)
Off
RACE DAY
Off
Terms: XT: Cross Training (i.e. swimming, cycling, strength, Pilates, yoga, etc.) 30 - 60 mins
NOTE: Sessions can be moved into PM if that suits
Explanation of Pacing - from slowest to fastest Easy pace run: slower than marathon pace slower than your long run on the weekends
Easy weeks - your long run drops back in distance to allow the body to adapt and recover.
Aerobic: pace you can sustain for long periods - able to maintain conversation without puffing Build: gradual increase in speed of running over a time frame 10km pace: the pace of your last 10km race (km/min) 6 - 8 weeks.
within the last
Tempo: Sustained effort over time, about 10 - 15sec slower per km than 10km pace
Interval:
2-3 weeks out from the event - begin to drop the distance of the runs as well as the volume of intensity in order to freshen the body for the marathon coming up.
