Draft Marathon Training Plan

Because a man without a plan is not a man at all!


Sports notes

Food Page
Race Reports
Fatboy's Page
Setanta's Page

First stab at a plan

This is a marathon plan used by a work mate to train for London and I picked it up around the start of August. The plan is to modify it with imput from SERIOUS and look at upping the distance on the long rum to 20 miles.

Date Days Activity
25/07/2005 98 Rest
26/07/2005 97 Threshold run 2 X 10mins, 2 min recovery jog in between
27/07/2005 96 Recovery run 25mins
28/07/2005 95 30 mins Xtrainer, 30 mins run
29/07/2005 94 Rest
30/07/2005 93 Kenyan Hills,15 mins effort
31/07/2005 92 Long run 75 mins
01/08/2005 91 Stretch session for 30 mins
02/08/2005 90 Hill run 30 mins, working harder uphill
03/08/2005 89 Recovery run 25 mins
04/08/2005 88 X training 2 X 20 mins
05/08/2005 87 Rest
06/08/2005 86 Interval training 4 X 6 mins at 10K pace with 5 mins jog inbetween
07/08/2005 85 Long run 90 mins
08/08/2005 84 Rest
09/08/2005 83 Threshold run 2 X 15mins 5 mins recovery jog in between
10/08/2005 82 Recovery run 30 mins
11/08/2005 81 Recovery run 20 mins and 2 X 20 mins on X trainer
12/08/2005 80 Rest
13/08/2005 79 Kenyan Hills, 20 mins effort
14/08/2005 78 Long run 115mins
15/08/2005 77 Rest
16/08/2005 76 Kenyan Hills, 25 mins effort
17/08/2005 75 Recovery run 40 mins
18/08/2005 74 Recovery run 40 mins
19/08/2005 73 Rest
20/08/2005 72 Fartleg on hilly route 20 mins, pushing uphill
21/08/2005 71 Long run 120 mins
22/08/2005 70 Rest
23/08/2005 69 Recovery run 30 mins
24/08/2005 68 Rest
25/08/2005 67 Recovery run 30 mins
26/08/2005 66 Rest
27/08/2005 65 Recovery run 20 mins and 30 mins stretching
28/08/2005 64 Easy long run 60 mins
29/08/2005 63 Rest
30/08/2005 62 Threshold run 25 mins effort
31/08/2005 61 Recovery run 25 mins
01/09/2005 60 Recovery run 20 mins and X training 2 X 20 mins
02/09/2005 59 Rest
03/09/2005 58 Interval 4 X 6 mins at 10K pace with 3 mins recovery jog between
04/09/2005 57 Long run 140 mins
05/09/2005 56 Rest
06/09/2005 55 Recovery run 30 mins
07/09/2005 54 Threshold run 30 mins effort
08/09/2005 53 X training 3 X 20 mins
09/09/2005 52 Rest
10/09/2005 51 Intervals 4 X 5 mins at 10k pace with 2 mins recovery jog between
11/09/2005 50 Long run 150 mins
12/09/2005 49 Rest
13/09/2005 48 Cross training 3 X 20 mins
14/09/2005 47 Threshold run 2 X 15 mins effort with 3 mins recovery between
15/09/2005 46 Recovery run 25 mins
16/09/2005 45 Rest
17/09/2005 44 Fart leg hilly route 30 mins, pushing harder up hill
18/09/2005 43 Long run 150 mins
19/09/2005 42 Rest
20/09/2005 41 Cross training 3 X 20 mins
21/09/2005 40 Threshold run 2 X 10 mins effort with 3 mins recovery between
22/09/2005 39 Rest
23/09/2005 38 Recovery run 40 mins
24/09/2005 37 Rest
25/09/2005 36 Run a half Marathon
26/09/2005 35 Rest
27/09/2005 34 X training 3 X 20 mins
28/09/2005 33 Recovery run 40 mins
29/09/2005 32 Threshold run 2 X 20 mins effort with 3 mins recovery jog between
30/09/2005 31 Rest
01/10/2005 30 Recovery run 20 mins
02/10/2005 29 Marathon Pace paractice, Long run or race (16 miles)
03/10/2005 28 Rest
04/10/2005 27 Cross training 3 X 20 mins
05/10/2005 26 Medium run at 60 mins, Marathon pace
06/10/2005 25 Recovery run 60 mins
07/10/2005 24 Rest
08/10/2005 23 Threshold run 30 mins effort
09/10/2005 22 Long run 170 mins, last 30 mins at Marathon pace
10/10/2005 21 Rest
11/10/2005 20 Cross training 3 X 20 mins
12/10/2005 19 Threshold run 2 X 15 mins effort with 3 mins recovery between
13/10/2005 18 Recovery run 30 mins
14/10/2005 17 Rest
15/10/2005 16 30 mins run at Marathon pace
16/10/2005 15 Long easy run for 120 mins
17/10/2005 14 Rest
18/10/2005 13 Recovery run 30 mins
19/10/2005 12 Threshold run 2 X 10 mins effort with 3 mins recovery jog between
20/10/2005 11 Rest
21/10/2005 10 25 mins run at Marathon pace
22/10/2005 9 Rest and 30 minute stretching exercise
23/10/2005 8 Long run, easy 60 mins
24/10/2005 7 Rest
25/10/2005 6 Recovery run 25 mins
26/10/2005 5 Rest
27/10/2005 4 Recovery run 20 mins include 5 X 30 second pick ups
28/10/2005 3 Rest
29/10/2005 2 15 mins jog
30/10/2005 1
31/10/2005 0 Marathon

Created and maintained by

Setanta

This page generated using Genpage - Version: 1.0.7