Marathon

25/04/2015
Race date

4:44:23

19 weeks
Plan runtime

332.9 miles
Total distance

56 runs
Total runs

Average
Intensity

Predicted time

Phases

Training Sessions

Pre-Conditioning

Tapering & Race Day

Build-up

Fast

Race-pace

The Pre-Conditioning Phase is an important one

The Tapering & Race Day Phase is all about

Start to run at the first guideline

This is a fast paced run. If you

Run this session at a controlled

to get your body ready to train for the Marathon

bringing your body into peak condition. Both the

pace. When you are comfortable

can't maintain the guideline

pace. Don't run too fast or push

distance. There is lots of jogging in this phase so

mileage and intensity of training is reduced to

increase your pace and maintain

pace then reduce it but do make

your body too far. Control your

enjoy this pace and don't be tempted to speed

allow your body to recover and overcompensate.

it. Then increase your pace a

sure to run above your comfort

effortand you will find it easier

up, you will have plenty time later to train harder.

Race pace training is added to keep your body

second time and maintain it.

level. You should be breathing a

to produce this level of effort on

accustomed to the pace required on race day.

Stay in control of your pace,

little quicker and deeper than

race day.

don't push too hard and end up

usual.

Getting Faster
The Getting Faster Phase uses a variety of speed

Recovery

focused training sessions to boost your running

Having reached your goal, take the next 3 weeks

pace. These are first around 10km long and build

easy to let yourself recover. Take plenty of rest in

in length as the weeks go by. They will gradually

allow you to build speed for long distances.

Going Further
During this phase you will continue the high pace
training done in the last phase but you'll extend
the distance that pace must be maintained for.

Rest

finishing slow.

Jog

Rest is as much a part of your

Comfortable

Run at a jogging pace. You can

training as running. It allows

week 1 and then try Jogging and Comfortable

This session has a guideline

reduce it if it feels too fast. This

your body to recuperate and

runs to ease back into running. Judge how fit you

pace, but if you feel it is too fast

session will gently exercise the

become stronger for your next

feel with the faster paced runs at the end of this

just reduce the speed.

muscles used for running. Try to

run. Rest increases the training

phase. Then you're ready for the next challenge!

Comfortable running lets you

judge how fit you feel during this

effect of active training sessions.

train without putting too much

session. If you have a faster run

strain on your body. If you are

coming up, then run the last

out of breath, go slower.

kilometer a little quicker.

Event

Pace

Run your race at a consistent

Aim to run this session at the

pace from start to finish. Drink

guideline pace. If you feel the

enough water, you should not

pace is too high, then reduce it.

feel thirsty. Eat some high-

Maintaining the pace throughout

energy food (e.g. gel or bar) to

the session is more important

keep your energy up. If it's warm

than the rate itself.

This phase will help to build your leg strength and

stamina.

Race simulation
This phase has practical training for the race. You
should try to complete the fast paced sessions
wearing the gear you intend to use on race day.
At this stage start thinking about how you want to
run your race. Prepare mentally.

make sure to have some salt in

your food or drink.

January 2015
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

01

02

03

04
3mi
Jog
13:09 min/mile
39:12

Pre-Conditioning

05

12

19

26

06 Getting Faster

07

08

09

10

11

4.5mi
Build-up

4.5mi
Build-up

6.5mi
Comfortable

11:199:51
50:38 to 44:02

11:199:51
50:38 to 44:02

12:1411:19
1:19:48 to 1:13:51

13

14

15

16

17

18

4.5mi
Fast

4.5mi
Fast

8.5mi
Comfortable

10:349:49
47:17 to 43:55

10:349:49
47:17 to 43:55

12:1211:18
1:43:54 to 1:36:08

20

21

27

28

22

23

24

25

4.5mi
Fast

3mi
Jog

4.5mi
Fast

10:329:49
47:10 to 43:55

13:07 min/mile
39:07

10:319:47
47:02 to 43:48

29

30

31

4.5mi
Fast

4.5mi
Fast

10:319:47
47:02 to 43:48

10:319:47
47:02 to 43:48

February 2015
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday
01
8.5mi
Comfortable
12:0911:14
1:43:26 to 1:35:40

02

09

16

23

03

10

17

24

04

05

06

07

08

4.5mi
Comfortable

3mi
Jog

6.5mi
Comfortable

12:0911:14
54:22 to 50:17

13:04 min/mile
38:58

12:0611:11
1:18:56 to 1:12:59

11 Going Further

12

13

14

15

3mi
Jog

6.5mi
Fast

11mi
Pace

13:02 min/mile
38:53

10:5010:28
1:10:42 to 1:08:15

10:58 min/mile
2:00:39

18

19

20

21

22

3mi
Jog

6.5mi
Fast

6.5mi
Comfortable

12:59 min/mile
38:43

10:4710:24
1:10:21 to 1:07:54

12:0111:06
1:18:24 to 1:12:27

25

26

27

3mi
Jog

6.5mi
Fast

12:56 min/mile
38:34

10:4510:23
1:10:11 to 1:07:44

28

March 2015
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday
01
13.1mi
Pace
10:58 min/mile
2:23:50

02

09

16

23

30

03

10

17

24

31

04

05

06

07

08

3mi
Jog

6.5mi
Fast

13.1mi
Pace

12:54 min/mile
38:29

10:4210:21
1:09:50 to 1:07:33

10:58 min/mile
2:23:50

11

12

13

14

15

3mi
Jog

4.5mi
Comfortable

6.5mi
Comfortable

12:51 min/mile
38:19

11:5611:01
53:24 to 49:19

11:5511:00
1:17:42 to 1:11:45

18 Race simulation

19

20

21

22

3mi
Jog

6.5mi
Fast

15.5mi
Pace

12:49 min/mile
38:14

10:3710:16
1:09:18 to 1:07:02

10:58 min/mile
2:49:44

25

26

27

28

29

3mi
Jog

6.5mi
Fast

6.5mi
Comfortable

12:48 min/mile
38:10

10:3610:15
1:09:08 to 1:06:51

11:5010:55
1:17:11 to 1:11:14

April 2015
Monday

06

Tuesday

07

Wednesday

Thursday

Friday

Saturday

Sunday

01

02

03

04

05

3mi
Jog

4.5mi
Fast

18.5mi
Pace

12:44 min/mile
38:00

10:3410:13
47:17 to 45:43

10:58 min/mile
3:23:08

08 Tapering & Race

Day

09

3mi
Jog
12:43 min/mile
37:55

13

20

27

14

15

21

28

22

10

11

12

4.5mi
Race-pace

8.5mi
Race-pace

10:53 min/mile
48:43

10:53 min/mile
1:32:42

16

17

18

19

3mi
Jog

4.5mi
Race-pace

6.5mi
Race-pace

12:43 min/mile
37:55

10:53 min/mile
48:43

10:52 min/mile
1:10:53

23

24

25

26

4.5mi
Race-pace

3mi
Jog

26.2mi
Event

10:52 min/mile
48:36

12:41 min/mile
37:50

10:44 min/mile
4:41:20

29

30

May 2015
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

01

02 Recovery

03

3mi
Jog
12:33 min/mile
37:26

04

05

06

07

08

09

10

3mi
Jog

4.5mi
Comfortable

4.5mi
Comfortable

12:33 min/mile
37:26

11:3810:44
52:05 to 48:00

11:3810:44
52:05 to 48:00

11

12

13

14

15

16

17

3mi
Jog

4.5mi
Build-up

4.5mi
Build-up

12:33 min/mile
37:26

10:449:23
48:00 to 42:00

10:449:23
48:00 to 42:00

18

19

20

21

22

23

24

25

26

27

28

29

30

31