Scribd
Upload
130 views1 page

Marathon

The document outlines a 14-week training plan with weekly runs of varying distances and intensities, including speedwork sessions like hills, intervals, and tempo runs to prepare for a half marathon. Each week builds on the last with longer runs and increased intensity, frequency, or duration of speedwork. The plan culminates in a half marathon race on week 8 and a marathon pace run in week 14.

Uploaded by

Kuyat
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
130 views1 page

Marathon

The document outlines a 14-week training plan with weekly runs of varying distances and intensities, including speedwork sessions like hills, intervals, and tempo runs to prepare for a half marathon. Each week builds on the last with longer runs and increased intensity, frequency, or duration of speedwork. The plan culminates in a half marathon race on week 8 and a marathon pace run in week 14.

Uploaded by

Kuyat
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Week /

Mon Tues Wed Thurs Fri Sat Sun


days

11.2km 9.6km 11.2km 17.6km


1 8km easy Hill 10x30s Rest
steady easy steady steady

Hills
9.6km 12.8km 19.2km
2 8km easy 6.4km pace 8x90s (90s Rest
easy steady run
slow)

9.6km - 9.6km 4x5-6min 12.8km


3 8km easy Rest 16km run
hills 10x30s easy (3min) steady

8km 6x800 - 400 20.8km


4 6.4km pace 8km easy Rest 8km easy
easy+stride recovery run+pace

12.8km
Hills 9.6km 6.4km
5 8km easy (burst Rest HM pace
12x30s run easy
100m-200m)

11.2km 4x5min 9.6km


6 8km easy Hills 4x90s Rest 16km run
run (3min) mrp

9.6km 7x800 Hills 4.8km 28.8km


7 8km easy Rest
easy+stride (2min) 12x30s jog run

9.6km
9.6km 9.6km fartlek 6.4km
8 8km easy Rest HM race
easy+speed mrp (200m jog
speed)

6x800m 3x10min
11.2km
9 8km easy (400m (5min Rest 8km jog 32km
mrp
recovey) recovery)

10x400m
12x1min 4.8km 12.8km
10 4.8km easy 9.6km easy (1min Rest
(1min slow) jog run
rest)

Fartlek
9.6km 9.6km 28.8km
11 8km easy 11.2km 16km pace Rest
run easy easy
(400m)

Hills 4x1.6km
12 8km easy 11.2km run 12.8km run Rest HM run
14x30s (5min)

11.2km 16km 10x400m 4.8km 32km


13 9.6km run Rest
fartleks run (1min) run mrp

1.6km race 6.4km 30 mins


14 8km easy 4.8km Rest MRP
pace run jog

You might also like