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FREE 12 week marathon schedule from Martin Yelling

by Editor
Thursday 30th January 2014
 
 

In his role as ambassador for the Human Race Pace Series, international running coach Martin Yelling has recently put together a marathon specific training programme

To do this plan you should be able to run for around 60 minutes with out stopping and can afford to run 3-4 times a week.  Make the runs fit with your lifestyle, and commitments but remember to balance these with rest days.

 

Sessions

Easy or recovery runs. (less than 60% effort)

During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any runs feel easy and holding a conversation may feel impossible.  Slow down, walk if necessary and control your effort. 

Steady runs. (60-70% effort)

These are the bread and butter of your training, the ‘miles in the bank’.  Steady runs build the aerobic base that acts as the foundation for the rest of your training.  Conversations are still possible at this pace but in sentences rather than long gossip.

Tempo runs (70-75% effort)

Running at tempo pace is great for improving your running economy.  It’s a sustained cruise pace that requires concentration but you can hold on to. You will find them slightly uncomfortable and they’ll require concentration but they are well worth the effort.

Threshold running (80% effort)

This is a little harder than tempo running. You’ll only be capable of uttering a four or five words as you run.  As you get fitter and more experienced you’ll learn how to find your own threshold pace and this will change the fitter, stronger and faster you get. These runs are all about ‘controlled discomfort”.

Long runs.

These are a real focus of the build up.  They should be used to develop strength and endurance but also to practice your target marathon pace and control.

Regular runner/fitness performer - 12 week marathon schedule

12 weeks to go

The steady miles are setting the foundation for the rest of your plan. 

Tue: 30min easy
Wed: 40 min easy
Fri: 30 min easy
Sun:  90 min

11 weeks to go

Introducing more intensity to really boost fitness levels and build pace endurance.  Run to feel and listen to your body to judge intensity.

Tue: 40 min easy
Wed: 10 min easy (60 s fast, 2 min jog recovery) x 8.  10 min easy = 44 min
Fri:  10min easy, (5min steady, 5 min tempo) x 3.  10 min easy = 50 min
Sun: 1 hour 45 min easy run

10 weeks to go

Make sure you show range of pace during the sessions so you can maximize the fitness benefits.

Tue: 45 min easy
Wed: 10 min easy (2 min tempo, 2 min jog recovery) x 5.  10 min easy = 40 min
Fri: 10min easy, (8 min tempo, 5 min steady) x 2.  10 min easy = 46 min
Sun: 2 hours

9 weeks to go

Really attack your faster running, and embrace the breathlessness.

Tue:  50 min easy
Wed: 10 min easy (90 s fast, 90 s jog recovery) x 10.  10 min easy =50 min
Fri: 10min easy, (2 x 12 min tempo, with 3 min jog recovery) 10 min easy = 47 min
Sun: 2 hours 15 min

8 weeks to go

Easy week/ race week. Doing a race will familiarize you with your pre – race routines.

Tue: 50 min easy
Wed: 10 min easy (3 min tempo, 2 min jog recovery) x 5.  10 min easy = 45 min
Fri: 10min easy, (10 min tempo) 10 min easy  = 30 min
Sun:  75 min easy or race

7 weeks to go

The next 4 weeks will be the largest in terms of volume and intensity, make sure you fuel and hydrate adequately.  Also see if you can get 30 min extra sleep a night. This will help you recover better.

Tue: 50 min easy
Wed: 10 min easy (4 min tempo, 2 min jog recovery) x 6.  10 min easy = 56 min
Fri: 10min easy, (20 min tempo run) 10 min easy = 40 min
Sun: 2 hours 30 min

6 weeks to go

Introducing some marathon pace specific sessions so you can understand what your ‘race pace’ feels like.

Tue: 60 min easy
Wed: 10 min easy (2 min at marathon pace, 2 min faster, 2 min jog recovery) x 6. 
10 min easy = 56 min
Fri: 10 min easy (30 min at marathon pace) 10 min easy = 50 min
Sun: 2 hours 40 min easy run

5 weeks to go

Slightly easier week where you could do a half marathon instead of your long run.

Tue: 50 min easy
Wed: 5 min easy (40 min at marathon pace) 5 min easy = 50mins
Fri: 35 min easy run
Sun:  2 hours 50 min easy run or a half marathon

4 weeks to go

This week you will do your longest run. Use this as your dress rehearsal, eat you pre race breakfast, wear the clothes you intend to race in, practice you hydration and fueling strategies during the run. 

Tue: 50 min easy
Wed: 10 min easy (5 min tempo, 2 min jog recovery) x 5.  10 min easy = 55 min
Fri: 5 min easy (50 min at marathon pace) 5 min easy = 60 min
Sun: Your longest run: 3 hours 15min running

3 weeks to go

The long run will taper from here, but you will still need to maintain your paced runs during the week.

Tue: 40 min easy
Wed: 10 min easy jog (60 s fast, 60 s jog) x 10, 10 min easy = 40 min
Fri: 10 min easy, 10 min steady, 10 min at marathon pace, 10 min faster, 10 min easy.
= 50 min
Sun: 90 min easy run

2 weeks to go

Towards the end of this week your legs should find their spring again.

Tue: 30 min easy
Wed: 10 min easy  (5 x 60 s fast, 60 s jog) 3min jog (8 min at marathon pace) 10 min easy.
= 41 min
Fri: 5 min easy (20 min at marathon pace) 5 min easy = 30 min
Sun: 70 min easy run

1 week to go

This week you can only do too much, use any spare time to relax and put your feet up.  Come race day do not get too excited, set off at your race pace and stick to your plan. You want too feel good when you get to half way ready to tackle to second half of the race.

Tue: 20 min easy
Wed: 10 min easy (12 min at marathon pace) 10 min easy  = 32 min
Fri: 10 min easy jog
Sun: Race day.  Good luck!
 
 
 
 
 
 
 
 

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