London Marathon – Advanced training programme

EXAMPLE ADVANCED 16 WEEK TRAINING PROGRAMME

Week 1 5m jog run to hill

8 x 200m uphill jog back

6m steady 5m fartlek Rest of 5m easy 5-8m cross country 12m long run
Week 2 5m jog run to hill

8 x 300m uphill jog back

8m steady 5m fartlek Rest or 5m easy 5-8m cross country 13m long run
Week 3 5m jog run to hill 10 x 45 sec uphill jog back 6m steady 6m fartlek Rest or 5m easy 5-8m cross country 14m long run
Week 4 5m jog 6m run to hill 10 x 45 sec uphill jog back 8m steady 6m fartlek Rest or 5m easy 5-8m cross country 15m long run
Week 5 5m jog 7m run to hill 10 x 45 sec uphill jog back 6m steady 7m fartlek Rest or 5m easy 5-8m cross country 16m long run
Week 6 5m jog 8m run to hill 8 x 500m uphill jog back 8m steady 7m fartlek Rest or 5m easy 5-8m cross country 17m long run
Week 7 5m jog 8m run to hill 8 x 500m uphill jog back 6m steady 8m fartlek Rest or 5m easy 5-8m cross country 18m long run
Week 8 5m jog 7m run to hill 10x 500m uphill jog back 8m steady 8m fartlek Rest or 5m easy 5-8m cross country 19m long run
Week 9 5m jog 7m run to hill 10 x 500m uphill jog back 6m steady 9m fartlek Rest or 5m easy 5-8m cross country 20m long run
Week 10 5m jog run to hill 10 x 500m uphill jog back 8m steady 9m fartlek Rest or 5m easy 5-8m cross country 21m long run
Week 11 5m jog run to hill  8 x 500m uphill jog back 6m steady 10m fartlek Rest or 5m easy 5-8m cross country 21m long run
Week 12 5m jog run to hill 10 x 400m uphill jog back 8m steady 10m fartlek Rest or 5m easy 5-8m cross country 22m long run
Week 13 5m jog run to hill 10 x 500m uphill jog back 6m steady 10m fartlek Rest or 5m easy 5-8m cross country 19m long run
Week 14 5m jog run to hill 12 x 500m uphill jog back 8m steady 8m fartlek 3m easy 5-8m cross country 16m long run
Week 15 5m jog 8m jog 6m steady 4m fartlek Rest or 3m easy 5-8m cross country 14m long run
Week 16 5m jog 5m jog 4m steady 5m easy Rest 3m jog RACE DAY
  • Fartlek means doing a run with bursts of speed within the run which then places stress on both the aerobic and anerobic systems therefore helping to improve your fitness considerably – aim to make the speed component of the run approx. 400-500m ie.  If doing an 8 mile fartlek run at speed for 500m then jog slowly for 500m and continue this for 8 miles
  • Always make sure warm up and stretch before any training session and stretch after every training session

REMEMBER

  • Quality of training rather than quantity is more important
  • If miss a run due to being unwell or for work/social reasons try to move that session to your rest day
  • If weather particularly bad avoid training as will only waste your time and energy
  • If injured do not train – seek advice and help from your physiotherapist – physiotherapists from Physiocomestoyou are always easy to reach at any time for advice or treatment
  • If feel particularly tight, sore or have an injury a good sports massage is always helpful