Running schedule marathon
Half advanced
See also: Overview running schedules
Important points of attention
-
PDF version of this schema.
- Tip:
Create your own schema in PDF.
- The total preparation period is: 16 weeks. The number of training sessions per week is: 4 (sometimes 5).
- Read How to make running schedules half 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 training schedule
General preparation period
Start: 16 weeks before target.
End: 10 weeks before target.
Weeks: 6
|
How often |
What and how |
Duration/Distance |
|
1 x a week |
long easy endurance run pace 1 |
50 to 80 minutes * |
|
1 x a week |
slow endurance run pace 1 |
40 to 50 minutes |
|
2 x a week |
average long run pace 2 |
35 to 50 minutes |
|
At most once every three weeks |
intensive endurance run pace 3 |
25 to 40 minutes |
|
Explanation *
Not 80 minutes the first week, but gradually build up each week.
|
Specific preparation period
Start: 10 weeks before target.
End: 5 weeks before target.
Weeks: 5
| 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 |
40 to 50 minutes |
|
1 x every two weeks |
endurance marathon pace * |
35 to 45 minutes |
|
1 x a week |
speed game (or interval training **) |
50 minutes (or ± 7km) |
|
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: 5 weeks before target.
End: 2 weeks before target.
Weeks: 3
| How often |
What and how |
Duration/Distance |
|
1 x a week |
extra long slow endurance run pace 1 |
gradually to 32 km |
|
2 x a week |
slow endurance run pace 1 |
30 to 45 minutes |
|
1 x every two weeks |
average long run pace 2 |
40 to 50 minutes |
|
1 x every three weeks |
endurance marathon pace * |
35 to 45 minutes |
|
1 x a week |
speed game (or interval training **) |
50 minutes (or ± 7km) |
|
Explanation *
In other words, endurance run pace 3 (93%)
Explanation **
Pace:
95% (slightly faster than marathon pace)
Distances:
600m 800m 1500m 2000m 3000m
for example: 4x 2000m
Pause:
work:rest ratio 1:0.5 dribbling
|
The last two/four weeks
Method 1
- Two weeks before the marathon, the endurance training will be halved.
- The last week before the marathon you do little: one time
quiet endurance run of about 30 minutes and three days before the
marathon is a fast 25 minute run. The last days before the marathon you just do (almost) nothing.
You can possibly 15 minutes the day before the marathon
walk in.
- Read also the page Race preparation and
especially the part about carbohydrate overload. Good luck!
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.
Create your own schedule
Create your own training schedule:
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