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Competitive Marathon Training

This competitive marathon training plan is for runners who have completed one or more marathons and who are currently training 5-6 days a week. This schedule has been prepared by experienced marathon and middle distance runner Eugene Coppinger.

This schedule has been prepared by experienced marathon and middle distance runner Eugene Coppinger.

Running Tip...Listen to your body!

 We recommend that you consult with your GP if you have any health concerns before starting any training plan.

Week Sun Mon Tues Wed Thurs Fri Sat Total
Week 1 13 miles easy Rest 15 minute warm up / 35 minutes fartlek / 15 minute cool down 6 miles easy 15 minute warm up / 10 x 400 metres in a 2.30 cycle / 15 minute cool down Rest 7 miles easy 40
Week 2 14 miles easy Rest 15 minute warm up / 5 x 5 minutes with a 3 minute jog recovery / 15 minute cool down 7 miles easy 8 miles easy Rest Rest 15 minute warm up / 11 x 400 metres in a 2.30 cycle / 15 minute cool down 44
Week 3 15 miles easy Rest 15 minute warm up / 8 x 3 minutes with a 90 seconds jog recovery / 15 minute cool down 8 miles easy 15 minute warm up / 12 x 400 metres in a 2.25 cycle / 15 minute cool down Rest 8 miles easy 45
Week 4 16 miles easy Rest 15 minute warm up / 40 minutes fartlek / 15 minute cool down 9 miles easy 15 minute warm up / 12 x 400 metres in a 2.25 cycle / 15 minute cool down Rest 8 miles easy 48
Week 5 17 miles easy Rest 15 minute warm up / 3 x 8 minutes with a 4 minute jog recovery / 15 minute cool down 10 miles easy 15 minute warm up / 13 x 400 metres in a 2.25 cycle / 15 minute cool down Rest 8 miles easy 50
Week 6 18 miles easy Rest 10 minute warm up / 25 minute tempo run / 10 minute cool down 11 miles easy 15 minute warm up / 14 x 400 metres in a 2.25 cycle / 15 minute cool down Rest 8 miles easy 51
Week 7 19 miles easy Rest 15 minute warm up / 8 x 4 minutes with a 2 minute jog recovery / 15 minute cool down 12 miles easy 15 minute warm up / 14 x 400 metres in a 2.25 cycle / 15 minute cool down Rest 9 miles easy 55
Week 8 20 miles easy Rest 15 minute warm up / 5 x 6 minutes with a 3 minute jog recovery / 15 minute cool down 12 miles easy 15 minute warm up / 14 x 400 metres in a 2.20 cycle / 15 minute cool down Rest 9 miles easy 57
Week 9 20 miles easy Rest 10 minute warm up / 35 minute tempo run / 10 minute cool down 12 miles easy 15 minute warm up / 15 x 400 metres in a 2.20 cycle / 15 minute cool down Rest 9 miles easy 56
Week 10 20 miles easy Rest 15 minute warm up / 7 x 4 minutes with a 2 minute jog recovery / 15 minute cool down 13 miles easy 15 minute warm up / 15 x 400 metres in a 2.20 cycle / 15 minute cool down Rest 9 miles easy 57
Week 11 21 miles easy Rest 15 minute warm up / 45 minutes fartlek / 15 minute cool down 13 miles easy 15 minute warm up / 16 x 400 metres in a 2.20 cycle / 15 minute cool down Rest 9 miles easy 61
Week 12 21 miles easy Rest 15 minute warm up / 9 x 3 minutes with 90 seconds recovery between / 15 minute cool down 13 miles easy 15 minute warm up / 16 x 400 metres in a 2.15 cycle / 15 minute cool down Rest 9 miles easy 60
Week 13 21 miles easy Rest 10 minute warm up / 40 minute tempo run / 10 minute cool down 13 miles easy 15 minute warm up / 16 x 400 metres in a 2.15 cycle / 15 minute cool down Rest 10 miles easy 59
Week 14 22 miles easy Rest 15 minute warm up / 5 x 6 minutes with a 3 minute jog recovery / 15 minute cool down 13 miles easy 15 minute warm up / 16 x 400 metres in a 2.10 cycle / 15 minute cool down Rest 10 miles easy 62
Week 15 22 miles easy Rest 15 minute warm up / 12 x 1 minute with a 1 minute jog recovery / 15 minute cool down 10 miles easy 10 minute warm up / 20 minute tempo run / 10 minute cool down Rest 8 miles easy 52
Week 16 14 miles easy Rest 15 minute warm up / 12 x 1 minute with a 1 minute jog recovery / 15 minute cool down 6 miles easy 10 minute warm up / 15 minute tempo run / 10 minute cool down Rest 5 miles easy 36
Week 17 8 miles easy Rest 6 miles easy 5 miles easy Rest 4 miles easy Rest 23
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