Marathon Training Plan

Notes
Warm up and cool down before and after each session
Bring water for hydration

October

SUN
MON
TUE
WED
THUR
FRI
SAT

27
28
29
75 mins
constant pace         
30
65 min
tempo run
1
55 min run
constant pace 70% MHR
2
Rest
3
180mins
(150 min at 60% MHR
with last 30min at MP

4
Rest
5
TRACK
5 * 2k 
75sec rec
6
Rest
7
70% MHR
8
5 min easy
5 min at 80% MHR
by 3 times  
5min cool down
9
Rest
10
4 mile

11
14/16 miles easy
12
5 * 1600
w 1m rec
13
Rest
14
50 mins at
70% MHR
15
65 min tempo run 
5 min easy 15 min
at 80% MHR by 3times  
5min cool down
16
Rest
17
30 min threshold run

18
 120 mins
80 mins at 60% MHR
40 min at MP
19
10 min warm up
30sec at 90% MHR
30 sec jog
By 5 times
10 min cool down
20
Rest
21
30 mins easy
70% MHR
22
20 mins easy
60% MHR
23
Rest
24
15 mins very easy

25
Rest
26
Dublin City Marathon
27
28
29
30
30

September

SUN
MON
TUE
WED
THUR
FRI
SAT

30
31
1
60 min run
constant pace 70% MHR
2
50min pacing run
(25 mins out and back)
3
55 min run
constant pace 70% MHR
4
Rest
5
16/18 mile
(4ml easy
8ml at marathon pace
and 4 ml easy)

6
Rest
7
20 x 400m
with 90sec
recovery
8
8 mile run
constant pace MHR
9
10mins easy
30mins at 80% MHR
and 10mins easy
10
45 min run
constant pace
70% MHR
11
Rest
12
120mins constant
easy pace 60% MHR

13
Rest
14
Hills 10 x 400
up and down (8km)
85% MHR
15
Rest or easy
jog
16
8/10 miles
easy
17
4/6 miles easy
18
Rest
19
Dublin half marathon

20
Rest or 4 mile easy
21
8 x 1km with
90 sec recovery
22
8/10 mile run,
constant pace
70% MHR
23
4/6 mile easy
plus circuits
24
45 min run
constant pace
70% MHR
25
Rest
26
1 mile slow
3 mile tempo
1 mile slow

27
120/160 mins
100/120 mins easy 60% MHR
with last 20mins at race pace
28
5 x 2km
with 75 sec recovery
29
30
01
02
03

August

SUN
MON
TUE
WED
THUR
FRI
SAT

26
27
28
29
30
31
1
If NOT doing DLR Bay
10k 80min easy run

2
Rest
3
DL Bay 10
Track Closed
Rest or 5m easy
Hill Training
Kindlestown
7/10 by 200m hill
Jog Recovery
6
Rest
7
Pacing Run
45/55 out & back run
20/25 out and back
with 5 min cool down
8
80 mins easy

9
Strength & Condition
Session 1
10
INTERVAL PYRAMID
3/5/7/5/3 mins 90 sec rec
4/6/8/6/4 mins 90 sec rec
S+C Session 2
11
Rest or 6 mile easy
12
KENYAN HILLS
KINDESTOWN
Up/Downhill for 5mins
with 2 min rec
Repeat 4/6 times
13
Rest
14
Rest or 6 mile easy
15
HAVE A GO
SENIOR T & F
CHARLESLAND

16
120 to 160 mins
50/70mins @ race pace
17
INTERVAL SESSION
5mins at 80%
1min jog rec
Repeat 6 to 8 times
18
Rest
19
8 miles easy
20
4 miles easy
21
rest
22
FRANK DUFFY
10 MILE
10AM

23
Rest or 6 mile easy
PACING RUN
45/55 out & back run
20/25 out/back
with 5 min cool down
25
Rest
26
Strength & Condition
CIRCUITS
27
Rest or 6 miles easy
29
Threshold
35 to 45 mins
29
120MINS easy

30
Strength & Condition
Session 2
31
HILL TRAINING
KINDESTOWN
6 /9 by 300M hill
jog recovery

July

SUN
MON
TUE
WED
THUR
FRI
SAT

28
29
30
1
2
3
4

5
6
Club
7
8
Club
9
10
11

12
Rest
13
6/8 * 400
2 min recovery
14
50 mins easy
15
King of Greystones route
16
rest
17
rest
18
35/50min tempo
5 min easy/10mins faster,
5 min easy/10mins faster,
5 min easy

19
Rest
20
6/8 * 400
1.45 min recovery
21
55 mins easy
22
40/50mins tempo
10m easy 20m faster
10m easy 15m easy
20m faster15m easy
23
rest
24
rest
25
35/50 min tempo
5 min easy/12mins faster
5 min easy/12mins faster
5 min easy

26
Rest
27
6/8/10 * 2mins
60 sec recovery
Core work
28
60 mins easy
29
6 to 8 by 400m
1.40min rec after each
30
rest
31
rest
1
If NOT doing DLR Bay
10k 80min easy run

2
Rest
3
DL BAY 10K Track Closed