TEAM | Run Guides | Pro Marathon

Pro Marathon

WEEK 1

THE AIM FOR THE NEXT 16 WEEKS IS TO IMPROVE YOUR CONDITIONING AS A RUNNER SO YOU ARE ABLE TO COMPLETE THE MARATHON FASTER THAN EVER AND INSIDE 3:00. ALONG WITH DOING THAT, THE TRAINING IN THIS PROGRAM WILL DEVELOP THE AEROBIC ENERGY SYSTEM WHICH WILL IMPROVE YOUR RUNNING AS A WHOLE AS WELL AS YOUR LACTATE THRESHOLD ENABLING YOU TO BE A MORE EFFICIENT RUNNER WITH YOUR ENERGY.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

10KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST RUN

📅 Wednesday

19.5KM MIDWEEK STEADY RUN

📅 Thursday

13KM EASY RUN

📅 Friday

INTERVALS

4 SETS
3 MINUTES
2 MINUTES
1 MINUTES
60s REST BETWEEN INTERVALS
2 MINUTES REST BETWEEN SETS

📅 Saturday

REST DAY

📅 Sunday

27.5KM LONG RUN

WEEK 2

THIS FIRST FOUR WEEKS IS ABOUT BUILDING YOUR ENDURANCE AND LAYING A SOLID FOUNDATION IN TRAINING FOR YOUR BIGGEST TRAINING WEEKS LATER IN THE PLAN. AS YOU DEVELOP THROUGHOUT THIS CYCLE, YOU SHOULD FIND THAT YOUR LT PACE IMPROVES WHICH WILL ENABLE ALL OF YOUR OTHER RUNNER PACES TO THAT EFFORT IMPROVE ALONG WITH IT.

📅 Monday

10KM EASY RUN

📅 Tuesday

16KM EASY RUN

📅 Wednesday

22.5KM MIDWEEK STEADY RUN

📅 Thursday

10KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST RUN

📅 Friday

INTERVALS

2 X 5KM AT LACTATE THRESHOLD
3 MINUTES JOG RECOVERY

📅 Saturday

REST DAY

📅 Sunday

32KM LONG RUN

Week 3

THIS WEEK WE INTRODUCE THE FIRST LONG RUN WITH MP MILES IN THERE, THIS RUN BECOMES YOUR SECOND WORKOUT OF THE WEEK HERE. THE OTHER DAYS ARE ALL RECOVERY RUNNING MILES, ON THE LONGER RUNS, GET INTO A RHYTHM AND PROGRESS THEM BY FEEL. IF YOU'RE TIRED, RUN SMART AND KEEP IT RELAXED BUT IF YOU'RE FEELING STRONG PROGRESS THE RUN TO A HIGHER TEMPO, WITHIN REASON!

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

5 X 1.5KM AT LT
3 MINUTES REST BETWEEN INTERVALS

📅 Wednesday

22.5KM MIDWEEK STEADY RUN

📅 Thursday

10KM EASY RUN
plus 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Friday

21KM STEADY RUN

📅 Saturday

REST DAY

📅 Sunday

29KM LONG RUN

6.5KM EASY/STEADY
13KM AT MP
6.5KM EASY/STEADY

Week 4

WE WILL WORK IN SMALLER TRAINING BLOCKS SO THE TRAINING CYCLE IS MORE MANAGABLE AND YOU DON'T RISK INJURY OR OVERTRAINING. ON DOWN WEEKS, TAKE THE PRESSURE OFF AND PHYSICALLY RECOVER AS WELL AS MENTALLY TOO.FROM NEXT WEEK, SOME OF YOUR SESSIONS REALLY RAMP UP SO REST UP AND BE READY! IT MAY SEEM DAUNTING BUT IT CAN BE THE DIFFERENCE BETWEEN HITTING YOUR GOAL AND MISSING IT. THE IMPROVEMENTS YOU'LL MAKE FROM PUSHING YOURSELF IN A DIFFERENT WAY WILL STICK WITH YOU FOR YEARS TO COME!

📅 Monday

11KM EASY RUN

📅 Tuesday

16KM EASY RUN
10 X 100M STRIDES POST RUN

📅 Wednesday

21KM MIDWEEK STEADY RUN

📅 Thursday

10KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Friday

16KM EASY RUN

📅 Saturday

REST DAY

📅 Sunday

25.5KM LONG RUN

Week 5

THIS IS WHERE YOUR VOLUME WILL START TO APPROACH AND SURPASS 70 MILES PER WEEK AND STAY THERE. IT'S IMPORTANT THAT WHEN YOU'RE DOING SO MUCH TRAINING YOU'RE FUELLED FOR IT THROUGHOUT THE DAY AND ALSO MAKE SMART DECISIONS WITH YOUR TRAINING.IF YOU NEED TO SWITCH SOME MILES FOR CROSS TRAINING SO YOU'RE RECOVERED, THEN DO IT!

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS 2 X 15 MINUTES AT LT
2 MINUTES JOG RECOVERY BETWEEN INTERVALS

📅 Wednesday

24KM MIDWEEK STEADY RUN

📅 Thursday

11KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY

📅 Friday

21KM STEADY RUN

📅 Saturday

REST DAY

📅 Sunday

32KM LONG RUN

Week 6

ANOTHER WEEK OF SOLID TRAINING HERE, NOTHING FANCY BUT EVERY ELEMENT OF TRAINING HAS A PLACE. BY NOW, YOUR EASY RUNNING PACE SHOULD BE COMFORTABLE AND HOPEFULLY YOU SHOULD UNDERSTAND THE IMPORTANCE OF TAKING YOUR EASY DAYS EASY BECAUSE OF HOW HARD THE HARD DAYS ARE! WELCOME TO MARATHON TRAINING.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

14.5KM EASY RUN

📅 Wednesday

24KM MIDWEEK STEADY RUN

📅 Thursday

11KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Friday

5KM WARM UP
10KM AT LT
5KM COOL DOWN

📅 Saturday

REST DAY

📅 Sunday

35.5KM LONG RUN

Week 7

THE KEY FOR THE INTERVALS THIS WEEK IS TO BE ABLE TO PICK IT UP FOR THAT FINAL 5 MINUTES SO RUN THE FIRST 20 SMART SO YOU HAVE IT IN YOUR LOCKER TO PICK THE TEMPO UP.THE LONG RUN HAS YOUR BIGGEST MP SECTION TO DATE, YOU'RE READY FOR THESE BIG RUNS SO DON'T FEAR!

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

16KM EASY RUN

📅 Wednesday

24KM MIDWEEK STEADY RUN

📅 Thursday

13KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Friday

INTERVALS

20 MINUTES AT LT
2 MINUTES JOG RECOVERY
5 MINUTES AT 10KM RACE PACE

📅 Saturday

REST DAY

📅 Sunday

29KM LONG RUN

5KM EASY
19.5KM AT MP
5KM EASY

Week 8

WEEK 8 IS ANOTHER DOWN WEEK ENDING ANOTHER SOLID TRAINING BLOCK WHERE YOU'VE AVERAGED 70+ MILES PER WEEK.FROM NEXT WEEK, YOU HIT YOUR PEAK VOLUME BLOCK AND YOUR HIGEST AMOUNT OF SPECIFIC MP KILOMETRES. GET AFTER IT!

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

14.5KM EASY RUN

📅 Wednesday

INTERVALS

6 X 800M OR 3 MINUTES AT 5KM RACE PACE
90s REST BETWEEN INTERVALS

📅 Thursday

11KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST

📅 Friday

17.5KM EASY RUN

📅 Saturday

REST DAY

📅 Sunday

25.5KM LONG RUN

Week 9

THE WORKOUT THIS WEEK IS A BIG ONE IN VOLUME BUT YOU'VE GOT IT IN YOU. THE INTERVALS ARE JUST FASTER THAN YOUR HALF MARATHON PACE OR 20s AHEAD OF MP PER MILE. YOUR LONG RUN WILL BE YOUR LONGEST TO DATE, BY NOW YOU SHOULD BE CONFIDENT OF RUNNING OVER 20 MILES AND BE ABLE TO FUEL YOURSELF ACCORDINGLY FOR THE ENTIRE TIME YOU'RE OUT THERE.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

13KM EASY RUN

📅 Wednesday

24KM MIDWEEK STEADY RUN

📅 Thursday

10KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Friday

INTERVALS

4 X 3KM AT 20s PER MILES FASTER THAN MP
3 MINUTES REST BETWEEN INTERVALS

📅 Saturday

REST DAY

📅 Sunday

37KM LONG RUN

Week 10

FOR THE COMING WEEKS AS WE INTRODUCE TUNE UP RACES, THE INTERVAL WORKOUTS BECOME A LITTLE SHORTER IN VOLUME BUT HIGHER IN EFFORT/PACE SO WE CAN WAKE THE LEGS UP A LITTLE BIT.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

3KM AT LT
5 X 2 MINUTES AT 5KM RACE PACE
60s REST BETWEEN INTERVALS

📅 Wednesday

24KM MIDWEEK STEADY RUN

📅 Thursday

11KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Friday

19.5KM STEADY RUN

📅 Saturday

REST DAY

📅 Sunday

35.5KM LONG RUN

Week 11

YOUR HIGHEST VOLUME WEEKS ON THE TRAINING PLAN! IT DOESN'T MEAN THE WORK IS DONE THOUGH, SO STAY SWITCHED ON AND START TO PREPARE FOR THE RACE WITH STRATEGY, RACE DAY PLANS, FUELLING FOR THE WEEK OF THE RACE AND EVERYTHING YOU NEED TO CONSIDER GOING RIGHT BUT ALSO WRONG ON THE DAY.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

6 X 1KM AT 10KM RACE PACE
(INTERVALS 3 AND 6 AT 5KM RACE PACE)

60s REST BETWEEN INTERVALS

📅 Wednesday

24KM STEADY RUN

📅 Thursday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Friday

19.5KM STEADY RUN

📅 Saturday

REST DAY

📅 Sunday

32KM LONG RUN

5KM EASY
22.5KM AT MP
5KM EASY

Week 12

RACE WEEK!YOU'VE WORKED HARD IN TRAINING AND IT'S TIME TO TEST YOURSELF IN A PROPER RACE DAY ENVIRONMENT. THIS IS ALSO A GREAT DRESS REHEARSAL FOR THE BIG DANCE 4 WEEKS OUT.THROW THE KITCHEN SINK AT THIS RACE, GO FOR IT AND SEE WHERE YOU'RE AT.GOOD LUCK!

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

5KM AT LT
3 MINUTES REST
3KM AT LT
2 MINUTES REST
1.5KM AT 10KM RACE PACE
90s REST
2 X 1KM AT 5KM RACE PACE WITH 75s REST

📅 Wednesday

19.5KM MIDWEEK STEADY RUN

📅 Thursday

11KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Friday

REST DAY

📅 Saturday

TIME TRIAL

HALF MARATHON

📅 Sunday

29KM LONG RUN

Week 13

THIS IS YOUR FINAL WEEK OF FULL TRAINING BEFORE THE TAPER SO KEEPING YOUR FOCUS IS KEY. YOU'RE COMING OFF OF A HARD HALF MARATHON RACE FOLLOWED BY 18 MILES SO THE START TO THE WEEK IS EASIER WITH THE BACK END GETTING BACK INTO IT BUT IT'S STILL A 75 MILE WEEK SO BE AWARE OF FATIGUE AND NAIL YOUR RECOVERY!

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

13KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Wednesday

INTERVALS

6 X 1200M AT 10KM RACE PACE

📅 Thursday

16KM EASY RUN

📅 Friday

11KM EASY RUN

📅 Saturday

REST DAY

📅 Sunday

35.5KM LONG RUN

FINAL 60 MINUTES AT MP

Week 14

THE TAPER!TIME FOR THE VOLUME TO DROP, INTENSITY TO INCREASE AND FOR FINAL PREPARATIONS TO TAKE PLACE.THIS WEEK IS YOUR LAST FULL SEND EFFORT BEFORE THE BIG DAY AND WE DO IT OVER 10KM. LET THE REINGS OFF AND THROW THAT KITCHEN SINK AGAIN!

📅 Monday

10KM EASY RUN

📅 Tuesday

INTERVALS

3KM AT LT
5 X 2 MINUTES AT 5KM RACE PACE
60s REST BETWEEN INTERVALS

📅 Wednesday

16KM EASY RUN

📅 Thursday

11KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Friday

REST

📅 Saturday

TIME TRIAL

10KM

📅 Sunday

27.5KM LONG RUN

Week 15

YOUR LAST WEEK OF TRAINING BEFORE RACE WEEK.KIT, FUELLING, RACE DAY TRAVEL, WHAT COULD GO RIGHT, WHAT COULD GO WRONG, WHAT DO I DO IF IT DOES GO WRONG? EVERYTHING YOU PLAN NOW, YOU WILL BE THANKFUL FOR LATER.PLAN, PREPARE, ADAPT AND OVERCOME. NEXT WEEK IT'S GO TIME!

📅 Monday

10KM EASY RUN

📅 Tuesday

13KM EASY RUN
8 X 100M STRIDES POST RUN

📅 Wednesday

10KM EASY RUN

📅 Thursday

INTERVALS

5 X 3 MINUTES AT 5KM RACE PACE

📅 Friday

8KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Saturday

REST DAY

📅 Sunday

21KM LONG RUN

Week 16

THIS IS IS! 16 WEEKS OF PREP FOR THIS ONE RACE.IT'S YOU AGAINST THE CLOCK. YOU'VE DONE THE HARD YARDS, YOU'VE DONE THE GRUNT WORK AND NOW IT'S TIME TO PROVE TO YOURSELF WHAT YOU'RE CAPABLE OF.STICK TO YOUR RACE PLAN, SETTLE IN AND GET BORED BEFORE YOU GET TIRED.GOOD LUCK!!

📅 Monday

10KM EASY RUN

📅 Tuesday

11KM EASY RUN

📅 Wednesday

5KM EASY
3KM AT MP
5KM EASY

📅 Thursday

8KM EASY RUN
PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN
WITH A WALK BACK RECOVERY POST

📅 Friday

REST

📅 Saturday

6.5KM EASY IN RACE DAY SHOES

📅 Sunday

RACE DAY

Marathon Pacing (Pro)

KM:

Pro Easy running Steady running Tempo Threshold Intervals Race pace HM race pace
2:40 4:21 - 4:46 4:02 - 4:21 3:31 3:35 3:19 3:48 3:38
2:45 4:26 - 4:55 4:08 - 4:26 3:46 3:42 3:25 3:55 3:44
2:55 4:43 - 5:10 4:25 - 4:43 4:00 3:55 3:37 4:08 3:58

MILES:

Pro Easy running Steady running Tempo Threshold Intervals Race pace HM race pace
2:40 7:00 - 7:40 6:30 - 7:00 5:54 5:47 5:19 6:06 5:50
2:45 7:10 - 7:55 6:40 - 7:10 6:04 5:57 5:29 6:17 6:01
2:55 7:35 - 8:20 7:05 - 7:35 6:25 6:18 5:48 6:40 6:23