Intermediate Marathon Training Plan
Length: 12 weeks
“Designed for those who can comfortably run 10k, (ideally a half marathon) possibly run a marathon before and is looking to run a marathon faster than before.”
The plan follows a structure of 5 training days a week with three easy days (Tuesday, Thursday & Friday) a faster run day (Wednesday) and a longer run day (Sunday). The days don’t need to be set in stone but it is best to follow them in sequence, taking an easier training day after a harder training day.
Easy training days constitute an easy run for endurance and recovery. Run these really gently and your body will thank you for it! Running easy promotes economical running action, improves cardiovascular efficiency and gets oxygen to the muscles which can promote recovery. Some of the easy runs are as long as an hour in order to further build your endurance
Faster run days comprise 3 types of sessions:
– Hill reps to build strength at the start of the program: Simply warm up by jogging for about 10 minutes to a hill that should take about 2 minutes to run hard up. Run hard up the hill and jog back to the start. Repeat as many times as required then warm down by jogging for 10 minutes
– Fartlek efforts require 2-4 minutes of faster running with an equal amount of easier, recovery running. Again repeat as required with 10 minutes jogging to warm up and cool down
– There are four track sessions in the program. These are to sharpen before test races and also to monitor progress. Find a local athletics track and time your 600m efforts and try and run the 200m jog in a similar amount of time.
These sessions will serve to make your race day and regular running pace feel more comfortable through an improvement in running economy, speed endurance and power!
Long run day
The most important day!
The 18 and 22 mile runs are especially important… By completing these your body will get used to running around the 20 mile ‘wall’, the physiological barrier that affects many people running the marathon.
You can test nutritional strategy (gels etc) and your body’s ability to burn fats as it runs low on muscle sugar will be improved.
Run the long run at a comfortably fast pace, keep relaxed and concentrate on going at a speed that you can maintain for the full distance. Included in the long run days are some test races where you can get used to preparing yourself for a race. Just enjoy these events and tick them off as milestones on your road to the marathon, don’t put any pressure on yourself! After a long run or race good recovery is essential! Eat a meal rich in carbohydrate, protein and good fats as soon as you can after your run, and if this isn’t possible within 20 minutes of completing the run, try a MyProtein recovery product such as RE:CHARGE.
Other essential supplements for Marathon training include Whey Protein Plus, Total Nutrigreens, BCAA’s and L-Glutamine which assist in a quicker and fuller recovery to train harder and faster more frequently.
Above all keep your training enjoyable! If it becomes a chore you won’t want to do it. Of course there will be days where the weather is rubbish and you need to force yourself out of the door, but where possible try picking new routes in interesting places, invite a friend to train with you or see about joining in training with a local running club.
Running clubs usually welcome members of all abilities and generally have no obligation on joining in with their training nights!
…Good luck and enjoy!
Tom’s Manchester Marathon Plan
Build up after Dublin Marathon (27/10/14 – 10th in 2.24)
– 2 weeks off
– 8 weeks averaging 50mpw in easy runs