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1 Full Marathon Training Plan | Karsten | v1.0
Table of Contents Document History ................................................................................................................................... 2
Objective ................................................................................................................................................. 3
Assumptions ............................................................................................................................................ 3
Recommendation .................................................................................................................................... 3
Workouts Description ............................................................................................................................. 3
Warm Up (WU) ................................................................................................................................... 4
Cool Down (CD) ................................................................................................................................... 5
Easy Runs ............................................................................................................................................ 5
Long Runs ............................................................................................................................................ 6
Fast Finish Long Run ............................................................................................................................ 6
Hill Repetitions – Hill Reps .................................................................................................................. 6
Tempo Run .......................................................................................................................................... 6
Tempo / Cruise Intervals ..................................................................................................................... 6
Fartlek ................................................................................................................................................. 7
Speed Intervals .................................................................................................................................... 7
Recovery.............................................................................................................................................. 7
Full Marathon Training Plan .................................................................................................................... 8
Training Paces ..................................................................................................................................... 8
Training Paces for a FM 3h:30min finishing time ........................................................................... 8
Training Paces for a FM 3h:45min finishing time ........................................................................... 8
Training Paces for a FM 4h:00min finishing time ........................................................................... 8
Training Paces for a FM 4h:15min finishing time ........................................................................... 9
Training Paces for a FM 4h:30min finishing time ........................................................................... 9
Training Paces for a FM 4h:45min finishing time ........................................................................... 9
Training Paces for a FM 5h:00min finishing time ......................................................................... 10
Training Paces for a FM 5h:15min finishing time ......................................................................... 10
Training Paces for a FM 5h:30min finishing time ......................................................................... 10
Training Paces for a FM 5h:45min finishing time ......................................................................... 11
Training Paces for a FM 6h:00min finishing time ......................................................................... 11
Training Paces for a FM 6h:15min finishing time ......................................................................... 11
Training Paces for a FM 6h:30min finishing time ......................................................................... 12
Day to Day Training Plan ................................................................................................................... 13
Glossary / List of Abbreviations ............................................................................................................ 18
2 Full Marathon Training Plan | Karsten | v1.0
Document History
Version Modification Author Date
1.0 Release Karsten November 20, 2015
About Karsten
Karsten is a passionate fitness professional with certifications as
Personal Trainer (ACE), Run-Fit Specialist and Barefoot Training
Specialist (EBFA).
Sport and fitness always have been an important part in his life.
In his younger years he represented his state in soccer and
volleyball. Today he is an avid runner with a number of top
positions at 5km to 50km races.
He has been a member of 2XU Runners Malaysia since its
establishment in 2014. In that role he shares running knowledge
and trains other running enthusiasts during running clinics. You
can also find him as a pacer, supporting local running events.
His personal blog www.marathonorange.com is another channel
that he leverages on, to share his experiences, tips and views
about running and fitness.
Recently, Karsten gave up his corporate job of 19 years to
pursue a new exciting career in the fitness industry. He runs a specialized Personal Training studio
offering innovative training methods, addressing the needs of today’s busy lifestyle. His training
method is an alternative to strength training in conventional gyms, saving you considerable time.
The methodology is scientifically proven through research in top sports universities. Celebrities, top
athletes of all major disciplines and most successful sports teams have adopted this method. Karsten
now makes this available to everybody.
Get in touch with him via e-mail ([email protected]) or follow him on Facebook
(https://www.facebook.com/MarathonOrange).
Figure 1 - Karsten at Seremban HM 2015
(photo: Daryl Cheah)
3 Full Marathon Training Plan | Karsten | v1.0
Objective This training plan describes the preparation for a Full Marathon (42.195km) aiming at finishing times
from 3h:30min to 6h:30min. The dates in the plan are aligned to the Malaysian Women Marathon
taking place March 06, 2016.
The plan can be followed by the runner herself without supervision by a running coach. To allow and
ease self-guidance the workouts chosen avoid too much complexity without compromising the
target.
Assumptions Should you deviate from the assumptions below, adaptation of the plan to your individual needs
may be required. Should you require support for this, do seek assistance from MWM
mentor/support, experienced runner or running coach.
1) You are physically fit enough for this training program and have a respective clearance from
your physician if you have any doubt or health condition
2) You have been running 40km or more a week consistently over at least six months
3) You are committed to invest 1 to 2 hours a day on 4 to 5 days a week for running training,
whereas the Sunday long run may require more time depending on distance to be covered
4) You have all the apparel and gears (running watch, running glasses, visor/cap, etc.) required
for running
5) You know about the hydration and nutrition requirements in the climate and area you are
training and racing
Recommendation Even though this plan can be followed without external direction it is still recommended to seek the
advice of MWM mentors/support or running coach to discuss progress. Depending on progress, the
objective or training (e.g. paces) may have to be adjusted based on actual results.
In this context it is important to understand that no size fits it all when it comes to running training
plans. The suggested plan is rather intense with normally two quality, meaning physical demanding,
sessions on Tuesday and Thursday. Thus, always listen to your body. It is completely OK and
mandatory to skip a session or replace it with an easier one, should you feel too fatigued and require
longer recovery.
Should a workout be missed, do not increase the intensity or duration of the next workout, as this
may exert your body too much, weaken it and increase the risk of injury or exhaustion.
Complement this running training with strength training improving overall strength. Strength
training contributes positively to running performance and injury prevention.
Workouts Description Rating of Perceived Exertion (RPE) – For the suggested training paces below you require a GPS
running watch or a stop watch on a track or treadmill belt, to monitor pace and distance run. If none
4 Full Marathon Training Plan | Karsten | v1.0
of this or similar means are available it is suggested to run based on RPE. It is used to describe the
level of perceived intensity of the workout. It takes a bit of practise to run based on RPE but you may
find it useful.
The values of the initial Borg’s Scale can be multiplied by 10 to get an indication of the heart rate
related to the respective exertion. For example a heart rate from 120 to 150 is considered a
moderate workout, indicated with green background in the figure below. For the description of the
workouts in this training plan, the Modified Borg scale (0 – 10) is used.
Figure 2 – Rating of Perceived Exertion – Original Borg’s Scale vs. Modified Borg Scale
(Source: http://www.cmsfitnesscourses.co.uk/blog/128/using-the-rpe-scale)
Warm Up (WU)
WU is an essential phase of every workout and has to be done at the beginning of every
session/race. The objective is to reduce injury risk and allow increased performance during the
actual session. There are three components of a proper WU:
1) Warm Up Run
Run for 2 to 3 km at Easy pace
2) Stretching and Muscle Activation
Do following Dynamic Stretching (DS), Active Isolated Stretching (AIS) holding the stretch for
3 seconds and Muscle Activation (MA) exercises:
Exercise Type Focus Area
High Knees DS Quadriceps, Hip Flexor
Butt Kicks DS Hamstrings
Leg Lifts / Tick-Tock DS Ab- and Adductors
Toy Soldier DS Quadriceps, Hip Flexor, Hamstring
Hacky Sack DS Adductors, Quadriceps (medial)
5 Full Marathon Training Plan | Karsten | v1.0
Heel Raises / Heel Stand DS Hamstring
Donkey Kicks DS Glutes
Tight Rotation MA Core, Oblique
Reverse Flies MA Shoulder, Posterior Deltoid, Rotator Cuffs
Arm Pull Backs DS Triceps, Shoulder, Chest
Walking Lunges AIS Hip Flexor
Lateral Lunge AIS Adductors
Table 1 - Warm Up Exercises
3) Strides
Do three 50m to 100m quick runs at your goal workout or race pace. The objective is to get
your heart rate up in preparation of the subsequent session
REMARK: For long and/or slow runs you may skip strides and reduce the warm up run distance but
always do the stretching and muscle activation exercises. Just be very cautious when doing those
exercises without or little warm up run.
Cool Down (CD)
CD is an essential phase of every workout. There are two components of a proper CD.
1) Cool Down Run
Run for 2 to 3 km at Easy / Recovery pace
2) Static Stretching
Do following Static Stretching (SS) holding the stretch for 30 seconds, do 3 sets each:
Exercise Type Focus Area
Pike Stretch (or similar) SS Calves
Quadriceps Stretch SS Quadriceps
Hamstring Stretch SS Hamstring
Lateral Lunge SS Adductors
Mountain Climber SS Hip Flexor
Dynamic Pigeon SS Glutes
Table 2 – Cool Down Exercises
Easy Runs
The Easy Run builds your endurance and represents the highest ratio of your workouts throughout
your week and race preparation. The RPE should be somewhere between 4 and 6, with the run
lasting anywhere between 15 to 90 minutes.
As with all other workouts it is essential for the overall success of the training program to maintain
the level of exertion or pace throughout the entire run. Don’t run faster just because you can, as this
may impact the quality of your next hard session. If you feel tired or can’t maintain the minimum
pace, consider aborting the run, as this is an indication you are not rested enough to make the run
count.
A nice option for the Easy Run is to do it on trail. Depending on the terrain your pace will be slower,
thus use RPE to choose the right intensity.
6 Full Marathon Training Plan | Karsten | v1.0
Long Runs
The Long Run aka LSD (Long Slow Distance) is normally done once a week. Most leisure and amateur
runners prefer the weekend for this run. It builds your endurance for long distance races. The RPE
should be somewhere between 4 and 6, with the run lasting anywhere from 90 minutes to many
hours. The effort will feel harder as the run progresses
The Long Run is the ideal opportunity to get to know your body better over the stretch of many km.
Use this run testing the clothes, shoes and gadgets you plan to run the actual race with to avoid
unpleasant surprises on race day. Fuel and hydration strategies have to be tested during such runs as
well. Important rule: Don’t try anything new on race day.
Fast Finish Long Run
Identical to the Long Run but pace over the last km is increased. This conditions the body to maintain
targeted race pace with increasingly fatigue muscles.
Hill Repetitions – Hill Reps
Fine change from the usual runs you do. The objective of this workout is to build strength and
improve running form.
For this workout identify hills or slopes with the required length. The inclination of the hill should not
be too steep, main objective is to complete the session with good running form and level of
intensity.
Important for this workout:
• Throughout the uphill run, keep your eyes looking at the top of hill ahead of you
• Shorten your stride
• Raise your knees higher than normally
• Swing your arms stronger than normally supporting your uphill movement. Remember to
bend your arms at elbow level by 90°, swinging them perpendicular to your trunk, don’t
cross them in front of your body beyond the centre of your body
• Use the way back to the bottom of the hill to recover, jog slowly or walk if you have to
Tempo Run
Stamina workout, you are running around your Acidosis Threshold (AT aka Lactate Threshold – LT).
The RPE should be somewhere between 6 and 8, with the run lasting not longer than 40 minutes.
Don’t run faster than your target pace, even if you feel you could. This would push you into your
anaerobic zone leading to acidosis of the muscles impacting needed recovery and subsequent
workouts.
Tempo / Cruise Intervals
Stamina workout similar to Tempo Runs, only the workout is divided into intervals. This makes the
Tempo / Cruise Interval run both physically and psychologically easier and increases the distance
that can be run at respective pace in a single workout. The rest period for Tempo Intervals is
normally 1 minute, to avoid too much rest that void the training effect.
7 Full Marathon Training Plan | Karsten | v1.0
Don’t run faster than your target pace, even if you feel you could. This would push you into your
anaerobic zone leading to acidosis of the muscles impacting needed recovery and subsequent
workouts.
Fartlek
Swedish coach Gösta Holmér developed this workout in 1937 to boost the Swedish cross country
team performance, having lost in previous years to the Finns (Source: Wikipedia). It’s Swedish and
can be translated into speed-play (Fart-Lek).
There are many variations of this workout, such as time run, time of the break or pace run. In this
plan only structured Fartlek is foreseen, meaning the time of the fast run and rest is fixed.
This workout improves your speed, running posture and cadence. Run the fast segments at an RPE
between 8 and 9 with focus of having sufficient strength to run the last interval at a similar pace as
the first interval.
Speed Intervals
The Speed Interval pushes you into your anaerobic zone, meaning you can’t maintain the run pace
for much longer than around 6 minutes. The objective is to improve the maximum oxygen your body
can consume, which is called VO2max. Related improvements are the improvement of your default
pace as well as stamina, as the Acidosis Threshold (AT) and VO2max are related.
Run the speed intervals at an RPE effort of 8 to 9. The rest period is normally 3 minutes, try to jog
slowly during the rest period and stand only if you must. Don’t go faster even if you feel you could,
first of all when it is the beginning of the session. Should you slow down too much as the session
progresses and you can’t maintain the intensity, abort the session as it would miss its objective.
Recovery
Recovery runs are to be taken very serious. They normally follow on the day after very tough quality
sessions to stimulate blood circulation and the movement apparatus at very low intensity (RPE
between 2 to 3). Limit recovery runs to 40 minutes.
8 Full Marathon Training Plan | Karsten | v1.0
Full Marathon Training Plan
Training Paces
Depending on your FM finishing time target, pick the applicable training paces from one of the tables below.
Training Paces for a FM 3h:30min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:04:58 0:05:01 0:05:40 0:04:21 0:04:23 0:04:27 0:04:39 0:04:05 0:04:54 0:06:50
Max. 0:05:37 0:05:49 0:06:06 0:04:29 0:04:33 0:04:38 0:04:51 0:04:18 0:05:14 0:07:03
Table 3 - 3h:30min FM Training Paces & Timings
Training Paces for a FM 3h:45min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:05:17 0:05:19 0:05:59 0:04:38 0:04:39 0:04:46 0:04:58 0:04:22 0:05:15 0:07:19
Max. 0:05:55 0:06:08 0:06:26 0:04:47 0:04:51 0:04:56 0:05:10 0:04:37 0:05:35 0:07:31
Table 4 - 3h:45min FM Training Paces & Timings
Training Paces for a FM 4h:00min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:05:37 0:05:38 0:06:17 0:04:57 0:04:58 0:05:04 0:05:16 0:04:40 0:05:36 0:07:48
Max. 0:06:13 0:06:28 0:06:46 0:05:05 0:05:09 0:05:14 0:05:30 0:04:52 0:05:57 0:07:59
Table 5 - 4h:00min FM Training Paces & Timings
9 Full Marathon Training Plan | Karsten | v1.0
Training Paces for a FM 4h:15min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:05:57 0:05:59 0:06:36 0:05:11 0:05:16 0:05:21 0:05:34 0:04:53 0:05:57 0:08:11
Max. 0:06:31 0:06:46 0:07:06 0:05:24 0:05:27 0:05:32 0:05:49 0:05:11 0:06:18 0:08:29
Table 6 - 4h:15min FM Training Paces & Timings
Training Paces for a FM 4h:30min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:06:17 0:06:18 0:06:54 0:05:30 0:05:34 0:05:40 0:05:52 0:05:09 0:06:12 0:08:40
Max. 0:06:50 0:07:04 0:07:26 0:05:41 0:05:45 0:05:49 0:06:08 0:05:25 0:06:39 0:08:56
Table 7 - 4h:30min FM Training Paces & Timings
Training Paces for a FM 4h:45min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:06:36 0:06:38 0:07:13 0:05:48 0:05:52 0:05:57 0:06:11 0:05:25 0:06:31 0:09:09
Max. 0:07:07 0:07:22 0:07:45 0:06:00 0:06:03 0:06:08 0:06:27 0:05:43 0:07:01 0:09:24
Table 8 - 4h:45min FM Training Paces & Timings
10 Full Marathon Training Plan | Karsten | v1.0
Training Paces for a FM 5h:00min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:06:57 0:06:58 0:07:30 0:06:06 0:06:09 0:06:12 0:06:28 0:05:40 0:06:49 0:09:31
Max. 0:07:25 0:07:42 0:08:05 0:06:16 0:06:22 0:06:27 0:06:46 0:05:56 0:07:19 0:09:53
Table 9 - 5h:00min FM Training Paces & Timings
Training Paces for a FM 5h:15min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:07:16 0:07:17 0:07:47 0:06:20 0:06:24 0:06:31 0:06:46 0:05:55 0:07:09 0:09:59
Max. 0:07:43 0:07:59 0:08:23 0:06:33 0:06:40 0:06:45 0:07:06 0:06:14 0:07:41 0:10:20
Table 10 - 5h:15min FM Training Paces & Timings
Training Paces for a FM 5h:30min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:07:35 0:07:37 0:08:05 0:06:38 0:06:42 0:06:49 0:07:04 0:06:10 0:07:27 0:10:17
Max. 0:08:00 0:08:17 0:08:41 0:06:52 0:06:59 0:07:03 0:07:24 0:06:32 0:07:57 0:10:50
Table 11 - 5h:30min FM Training Paces & Timings
11 Full Marathon Training Plan | Karsten | v1.0
Training Paces for a FM 5h:45min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:07:55 0:07:57 0:08:24 0:06:56 0:07:00 0:07:07 0:07:22 0:06:26 0:07:45 0:10:45
Max. 0:08:19 0:08:34 0:09:00 0:07:08 0:07:17 0:07:20 0:07:42 0:06:44 0:08:19 0:11:14
Table 12 - 5h:45min FM Training Paces & Timings
Training Paces for a FM 6h:00min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:08:14 0:08:16 0:08:42 0:07:14 0:07:19 0:07:25 0:07:40 0:06:41 0:08:04 0:11:13
Max. 0:08:38 0:08:52 0:09:19 0:07:27 0:07:34 0:07:39 0:08:01 0:07:01 0:08:40 0:11:42
Table 13 - 6h:00min FM Training Paces & Timings
Training Paces for a FM 6h:15min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:08:33 0:08:36 0:09:00 0:07:26 0:07:32 0:07:43 0:07:58 0:06:57 0:08:21 0:11:41
Max. 0:08:57 0:09:11 0:09:38 0:07:44 0:07:52 0:07:58 0:08:19 0:07:18 0:08:55 0:12:12
Table 14 - 6h:15min FM Training Paces & Timings
12 Full Marathon Training Plan | Karsten | v1.0
Training Paces for a FM 6h:30min finishing time
Endurance Stamina
Speed
Type Easy Run
Pace
Long
Run
Pace
Recovery
Run Pace
Cruise
Intervals
Pace 1km
Tempo
Intervals
Pace
Tempo Run
Pace
Steady
State Run
Pace
Speed Pace
Timing
1km
Speed Pace Timing
1.2km
Speed Pace
Timing
1.6km
Min. 0:08:52 0:08:55 0:09:20 0:07:44 0:07:50 0:08:00 0:08:18 0:07:12 0:08:40 0:12:09
Max. 0:09:15 0:09:27 0:09:56 0:08:02 0:08:08 0:08:16 0:08:39 0:07:35 0:09:16 0:12:32
Table 15 - 6h:30min FM Training Paces & Timings
13 Full Marathon Training Plan | Karsten | v1.0
Day to Day Training Plan
Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly
Mileage1
1
7-Dec-15 8-Dec-15 9-Dec-15 10-Dec-15 11-Dec-15 12-Dec-15 13-Dec-15
Workout OFF or XT Easy Easy Hill Reps OFF or Easy XT or Easy Long Run
42 km
Details 55-65 min 25-35 min 8 x 250m, Warm
Up + Cool Down 30-45 min 25-35 min 12-16 km
Est.
distance 9 km 5 km 10 km 5 km 14 km
2
14-Dec-15 15-Dec-15 16-Dec-15 17-Dec-15 18-Dec-15 19-Dec-15 20-Dec-15
Workout OFF or XT Tempo Intervals Recovery Hill Reps OFF or Easy XT or Easy Long Run
43 km
Details
4 x 1km w/ 1
min interval,
WU + CD
25-35 min 8 x 250m, Warm
Up + Cool Down 30-45 min 25-35 min 12-16 km
Est.
distance 10 km 4 km 10 km 5 km 14 km
3
21-Dec-15 22-Dec-15 23-Dec-15 24-Dec-15 25-Dec-15 26-Dec-15 27-Dec-15
Workout OFF or XT Tempo Intervals Recovery Hill Reps OFF or Easy XT or Easy Long Run
47 km
Details
2 x 2km w/ 1
min interval,
WU + CD
25-35 min 2 x 1km, Warm
Up + Cool Down 30-45 min 25-35 min 16-20 km
Est.
distance 10 km 4 km 10 km 5 km 18 km
1 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer
14 Full Marathon Training Plan | Karsten | v1.0
Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly
Mileage2
4
28-Dec-15 29-Dec-15 30-Dec-15 31-Dec-15 1-Jan-16 2-Jan-16 3-Jan-16
Workout OFF or XT Tempo Intervals Recovery Hill Reps OFF or Easy XT or Easy Long Run
49 km
Details
4 x 1km w/ 1
min interval,
WU + CD
25-35 min
12 x 250m,
Warm Up + Cool
Down
30-45 min 25-35 min 16-20 km
Est.
distance 10 km 4 km 12 km 5 km 18 km
5
4-Jan-16 5-Jan-16 6-Jan-16 7-Jan-16 8-Jan-16 9-Jan-16 10-Jan-16
Workout OFF or XT Tempo Intervals Recovery Easy OFF or Easy XT or Easy Long Run
41 km
Details
2 x 2km w/ 1
min interval,
WU + CD
25-35 min 55-65 min 30-45 min 25-35 min 12-16 km
Est.
distance 10 km 4 km 8 km 5 km 14 km
6
11-Jan-16 12-Jan-16 13-Jan-16 14-Jan-16 15-Jan-16 16-Jan-16 17-Jan-16
Workout OFF or XT Tempo Run Easy Hill Reps OFF or Easy XT or Easy Long Run
59 km
Details 4-7km 55-65 min
12 x 250m,
Warm Up + Cool
Down
30-45 min 25-35 min 20-24 km
Est.
distance 11 km 9 km 12 km 5 km 20 km
2 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer
15 Full Marathon Training Plan | Karsten | v1.0
Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly
Mileage3
7
18-Jan-16 19-Jan-16 20-Jan-16 21-Jan-16 22-Jan-16 23-Jan-16 24-Jan-16
Workout OFF or XT Speed Intervals Easy Hill Reps OFF or Easy XT or Easy Long Run
64 km
Details
6 x 1km w/ 3
min interval,
WU + CD
55-65 min
12 x 250m,
Warm Up + Cool
Down
30-45 min 25-35 min 24-28 km
Est.
distance 12 km 9 km 12 km 5 km 26 km
8
25-Jan-16 26-Jan-16 27-Jan-16 28-Jan-16 29-Jan-16 30-Jan-16 31-Jan-16
Workout OFF or XT Fartlek,
Structured Easy Tempo Run OFF or Easy XT or Easy
Fast Finish Long
Run
66 km Details
15 x 1 min w. 1
min. jog 55-65 min 6 km 30-45 min 25-35 min
26-32 km, last
10-13 km at
Marathon Goal
Pace
Est.
distance 10 km 9 km 12 km 5 km 30 km
9
1-Feb-16 2-Feb-16 3-Feb-16 4-Feb-16 5-Feb-16 6-Feb-16 7-Feb-16
Workout OFF or XT Speed Intervals Easy Tempo Intervals OFF or Easy XT or Easy Long Run
67 km
Details
12 x 400m w/ 3
min interval,
WU + CD
55-65 min
3 x 2km w/ 3
min interval,
WU + CD
30-45 min 25-35 min 28-34 km
Est.
distance 11 km 9 km 12 km 5 km 30 km
3 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer
16 Full Marathon Training Plan | Karsten | v1.0
Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly
Mileage4
10
8-Feb-16 9-Feb-16 10-Feb-16 11-Feb-16 12-Feb-16 13-Feb-16 14-Feb-16
Workout OFF or XT Speed Intervals Easy Hill Reps OFF or Easy XT or Easy Fast Finish Long
Run
66 km Details
8 x 800m w/ 3
min interval,
WU + CD
55-65 min
12 x 250m,
Warm Up + Cool
Down
30-45 min 25-35 min
24-30 km, last
12 km at
Marathon Goal
Pace
Est.
distance 12 km 9 km 12 km 5 km 28 km
11
15-Feb-16 16-Feb-16 17-Feb-16 18-Feb-16 19-Feb-16 20-Feb-16 21-Feb-16
Workout OFF or XT Cruise Intervals Easy Fartlek,
Structured OFF or Easy XT or Easy
Fast Finish Long
Run
65 km Details
8 x 1000m w/ 1
min interval,
WU + CD
55-65 min 6 x 2 min w. 1
min. jog 30-45 min 25-35 min
24-30 km, last
12 km at
Marathon Goal
Pace
Est.
distance 14 km 9 km 9 km 5 km 28 km
12
22-Feb-16 23-Feb-16 24-Feb-16 25-Feb-16 26-Feb-16 27-Feb-16 28-Feb-16
Workout OFF or XT Tempo Intervals Easy Fartlek,
Structured OFF or Easy XT or Easy
Fast Finish Long
Run
51 km Details 3 x 2km w/ 1
min interval 40 min
8 x 1 min w. 1
min. jog 30-45 min 25-35 min
20 km with last
10 km fast at
Marathon Goal
Pace
Est.
distance 12 km 6 km 8 km 5 km 20 km
4 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer
17 Full Marathon Training Plan | Karsten | v1.0
Week Description Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly
Mileage5
13
29-Feb-16 1-Mar-16 2-Mar-16 3-Mar-16 4-Mar-16 5-Mar-16 6-Mar-16
Workout OFF or XT Fartlek,
Structured Cruise Intervals Easy OFF or Easy XT or Easy RACE
70 km Details
8 x 1 min w. 1
min. jog
4 x 1000m w.
200m jog 40 min 30-45 min 25-35 min MWM FM
Est.
distance 7 km 10 km 6 km 5 km 42.2 km
Table 16 - FM Training Day to Day Training Plan
5 Weekly Mileage based on training paces towards a 4h:30min FM, your actual weekly mileage may defer
18 Full Marathon Training Plan | Karsten | v1.0
Glossary / List of Abbreviations
AIS Active Isolated Stretching
AT Acidosis Threshold
CD Cool Down
CI Cruise Interval
DS Dynamic Stretching
FFLR Fast Finish Long Run
FR Fartlek Run
GP Goal Pace
km kilometre
LR Long Run
LS Leg Speed
LT Lactate Threshold
m meters
Mi miles
min. minutes
OFF No exercise
PR Progression Run
SP Speed Workout
SS Static Stretching
TI Tempo Interval
TR Tempo Run
WU Warm Up
XT Cross Training
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