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Running schedule marathon
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See also: Overview running schedules

Important points of attention

The training schedule

General preparation period

Start: 20 weeks of target.
End: 12 weeks of target.
Weeks: 8

How often What and how Duration/Distance
2 x a week long easy endurance run pace 1 60 to 90 minutes *
2 x a week average long run pace 2 45 to 60 minutes
2 x every three weeks average long run pace 2 30 to 45 minutes
At most once every three weeks intensive endurance run pace 3 30 to 45 minutes

Explanation *

Not 90 minutes the first week, but gradually build up each week.


Specific preparation period

Start: 12 weeks before target.
End: 6 weeks before target.
Weeks: 6

How often What and how Duration/Distance
1 x a week extra long slow endurance run pace 1 gradually to 26 km
1 x a week slow endurance run pace 1 30 to 45 minutes
1 x every two weeks average long run pace 2 30 to 45 minutes
1 x a week average long run pace 2 45 to 60 minutes
1 x every two weeks endurance marathon pace * 30 to 45 minutes
1 x a week speed game (or interval training **) 60 minutes / 9km

Explanation *

In other words, endurance run pace 3 (93%)


Explanation **

Pace:
95% (slightly faster than marathon pace)

Distances:
600m 800m 1000m 1500m 2000m
for example: 4 x 1500m

Pause:
work:rest ratio 1:0.5 dribbling


Intensive period

Start: 6 weeks before target.
End: 2 weeks before the target.
Weeks: 4

How often What and how Duration/distance
1 x a week extra long slow endurance run pace 1 gradually to 34 km
2 x a week slow endurance run pace 1 30 to 45 minutes
1 x every two weeks average long run pace 2 30 to 45 minutes
1 x a week average long run pace 2 45 to 60 minutes
1 x every two weeks endurance marathon pace * 30 to 45 minutes
1 x a week speed game (or interval training **) 60 minutes / 9km

Explanation *

In other words, endurance run pace 3 (93%)


Explanation **

Pace:
95% (slightly faster than marathon pace)

Distances:
600m 800m 1000m 1500m 2000m 3000m
for example: 4x 2000m

Pause:
work:rest ratio 1:0.5 dribbling


The last two/four weeks

Method 1

Method 2

The marathon tapering period starts one month before the contest. The first week you train 75 percent of the training size of the heaviest week. 50 percent the following week. After that, 30 percent. And finally the week before the marathon only 15 percent. During the first three weeks of this period you reduce only the extent of your long runs; the speed training you stay just do it. The last week you mainly do interval training five km race pace and marathon pace.

Create your own schedule

Create your own training schedule: Create your own schema in PDF.