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Running schedule marathon
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Important points of interest

 
   
· PDF version of this schedule.
   
· Tip: Make your own running schedule Marathon advanced in PDF
   
· The preparation period is: 20 weeks. The number of trainings per week is: 5.
(during the four weeks of the intensive period: 4 ).
   
· First of all read How to make running schedules advanced in which you can read how you can establish globally a training plan.
   
· Quantity is more important than quality. In other words the number of kilometers goes up, the intensity goes down.
   
· Speed training can go never (much) rapidly than above the speed what you wants run on the marathon.
   
· The best you can do is Saturday the endurance training in marathon speed and Sunday the extra long quiet endurance training.
   
· If you a race runs then do you that week no extra long quiet endurance training.
   
· The extra long quiet endurance training builds you gradually on: each third week you run approximately two thirds of the distance which you a week for that have run.
   
· Endurance training speed 3 (93%) is equal to marathon speed.
   
   

The running schedule

 
   
· General preparation period
Begin: 20 weeks for the eventual aim.
End:   12 weeks for the eventual aim.
Therefore number of weeks: 8.
 
How frequently   What and how   How long
2 x per week   long quiet endurance training speed 1      60 up to 90 minutes *
2 x per week   average endurance training speed 2   45 up to 60 minutes
2 x per three weeks   average endurance training speed 2   30 up to 45 minutes
At most 1 x per 3 weeks   intensive endurance training speed 3   30 up to 45 minutes
 * Explanation: not immediately the first week 90 minutes, but quietly builds per week.
   
   
· Specific preparation period
Begin: 12 weeks for the eventual aim.
End:    6 weeks for the eventual aim.
Therefore number of weeks: 6.
 
 Frequently   What and how   Time/distance
1 x per week   extra long quiet endurance training speed 1   gradually to 18 mile
1 x per week   quiet endurance training speed 1   30 up to 45 minutes
1 x per two weeks   endurance marathon speed *   30 up to 45 minutes
1 x per two weeks   average endurance training speed 2   30 up to 45 minutes
1 x per week   average endurance training speed 2   45 up to 60 minutes
1 x per week   fartlek (or interval training ext. long **)   60 minutes / 6 miles
* Explanation:   In other words endurance training speed 3 (93%).
       
** Explanation:   Speed: 95% (a little more rapidly than marathon speed).
    Distances: 600m 800m 1000m 1500m 1690m 2000m Example: 4 x 1500m.
    Pause: effort time:pause proportion 1:0.5  to dribble.
   
   
· Intensive period
Begin: 6 weeks for the eventual aim.
End: 2 weeks for the eventual aim.
Therefore number of weeks: 4.
 
Frequently   What and how   Time/distance
1 x per week   extra long quiet endurance training speed 1   gradually to 21 mile
2 x per week   quiet endurance training speed 1   30 up to 45 minutes
1 x per two weeks   endurance marathon speed *   30 up to 45 minutes
1 x per two weeks   average endurance training speed 2   30 up to 45 minutes
1 x per week   average endurance training speed 2   45 up to 60 minutes

1 x per week

  fartlek (or interval training ext. long **)   60 minutes / ± 6 miles
* Explanation:   In other words endurance training speed 3 (93%).
       
** Explanation:   Speed:          95% (a little more rapidly than marathon speed).
    Distances: 600m 800m 1000m 1500m 1690m 2000m 3000m Exp: 4x 2000m.
    Pause: effort time:pause proportion 1:0.5  to dribble.
   
   

The last two/four weeks

 
   
·
Method 1
· Two weeks before the marathon the duration training are halved.
· The last week to the marathon you do not much: one time quiet endurance training of 30 minutes and three days before the marathon a fast endurance training of 25 minutes. The last days for the marathon you do simply (almost) nothing.
· Read also the page Race expectations and then especially the part about concerning carbohydrate-loading. Success!
   
· Method 2
The tapering-off period for the marathon start four weeks before the race. The first week you run 75 percent of the training scope of  heaviest week. The week afterwards 50 percent. Hereafter 30 percent. And finally the week before the marathon only 15 per cent.
The first three weeks of this period you only reduce the scope of your endurance training. These last week you do especially interval training on 3.1 miles (5 km) race speed and marathon speed.
   
   

Tool

 
   
· Tip: Make your own running schedule Marathon advanced in PDF

 
 
 

Start: February 2005 Last modified: 29 August 2020