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EXPERIENCED MARATHON TRAINING

The Experienced Marathon Training Plan is for runners who are currently running 3-4 days a week.

This training programme has been put together by experienced marathon runner Eugene Coppinger.

Hey! I am first heading line feel free to change me

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 10 miles easy Rest 6 miles easy Rest 15 minute warm up / 6 x 2 minutes with 2 minute jog recovery / 15 minute cool down Rest 6 miles easy 28
Week 2 11 miles easy Rest 7 miles easy Rest 15 minute warm up / 2 x 7 minutes with a 5 minute jog recovery between / 15 minute cool down Rest 6 miles easy 30
Week 3 12 miles easy Rest 7 miles easy Rest 15 minute warm up / 25 minutes fartlek / 15 minute cool down Rest 6 miles easy 32
Week 4 13 miles easy Rest 8 miles easy Rest 15 minute warm up / 6 x 3 minutes with 2 minute jog recovery / 15 minute cool down Rest 6 miles easy 33
Week 5 14 miles easy Rest 8 miles easy Rest 15 minute warm up / 15 minute tempo run / 15 minute cool down Rest 6 miles easy 34
Week 6 15 miles easy Rest 9 miles easy Rest 15 minute warm up / 5 x 4 minutes with 2 minute jog recovery / 15 minute cool down Rest 7 miles easy 38
Week 7 16 miles easy Rest 9 miles easy Rest 15 minute warm up / 20 minute tempo run / 15 minute cool down Rest 7 miles easy 38
Week 8 17 miles easy Rest 10 miles easy Rest 15 minute warm up / 3 x 6 minutes with a 4 minute jog recovery between / 15 minute cool down Rest 8 miles easy 42
Week 9 18 miles easy Rest 10 miles easy Rest 15 minute warm up / 25 minute tempo run / 15 minute cool down Rest 8 miles easy 43
Week 10 18 miles easy Rest 11 miles easy Rest 15 minute warm up / 3 x 7 minutes with a 4 minute jog recovery between / 15 minute cool down Rest 8 miles easy 44
Week 11 19 miles easy Rest 11 miles easy Rest 15 minute warm up / 30 minute tempo run / 15 minute cool down Rest 8 miles easy 46
Week 12 19 miles easy Rest 12 miles easy Rest 15 minute warm up / 2 x 10 minutes with a 5 minute jog recovery between / 15 minute cool down Rest 8 miles easy 45
Week 13 20 miles easy Rest 12 miles easy Rest 15 minute warm up / 35 minute tempo run / 15 minute cool down Rest 8 miles easy 48
Week 14 20 miles easy Rest 13 miles easy Rest 15 minute warm up / 6 x 4 minutes with 2 minute jog recovery / 15 minute cool down Rest 8 miles easy 49
Week 15 20 miles easy Rest 7 miles easy Rest 15 minute warm up / 20 minute tempo run / 15 minute cool down Rest 6 miles easy 40
Week 16 13 miles easy Rest 7 miles easy Rest 15 minute warm up / 8 x 1 minute with a 1 minute jog recovery / 15 minute cool down Rest 4 miles easy 30
Week 17 7 miles easy Rest 4 miles easy Rest 3 miles easy 3 miles easy Rest 14 + Race Day
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