London Marathon – Intermediate Training Programme

EXAMPLE INTERMEDIATE 16 WEEK TRAINING PROGRAMME

 

Week 1 5 m easy 6 m start slow increasing pace 7 m warm up then 10 x 1 min fast 2 mins slow 6 m jog Rest 7 m run off road 8 m long run
Week 2 5 m easy 5 m slow 1 m fast 3 m and slow 1m 8 m steady 5 x 5 min fast then 5 min slow Rest Fartlek 5m with 200m bursts and 400m recoveries 10 m long run
Week 3 5 m easy 6m steady with periods of fast Jog to hill – 8 x 45 secs uphill then jog back 5m jog Rest Fartlek as above 6m 11 m long run
Week 4 5 m easy 5 min slow, 3 x 5 min fast with 3 min recovery jogs between 8 m jog Run to hill then 10 x 45 sec uphill then jog back recovery Rest Fartlek as above 7m 12 m long run
Week 5 5 m easy 6m steady inc 10 x 1 min fast 8 m start slow finish faster Run to hill then 12 x 45 sec uphill then jog back recovery Rest Fartlek as above 8m 13 m long run
Week 6 5 m easy 6 mile steady Warm up then 3 x 10min at good pace with 3 min recoveries between 7m jog Rest 3m slow then 3m fast then 2m slow 15 m long run
Week 7 5 m easy 3 x 10 min at half marathon pace and 4 min recoveries 4 m jog 8m jog with few bursts of speed Rest 8m steady inc some short bursts 18 m long run
Week 8 5 m easy 5 m jog Jog to hill then 9 x 45 sec uphill then jog back recovery 7m jog Rest 6m steady 13 m long run
Week 9 5 m easy 5m jog 8m jog – middle 6m faster Run to hill then 10 x 45 sec uphill then jog back recovery Rest Fartlek as above 6 m 18 m long run
Week 10 5 m easy 6m jog 10m jog – middle 8m faster 6m steady inc fast 1 min with 90 sec recoveries between Rest 6m steady with quick 3m in middle 13 m long run
Week 11 5 m easy 7m jog 10m at marathon pace 7m jog Rest 5m jog 18 m long run
Week 12 5 m easy 8 m jog 4 x 1m fast pace with 5 min slow jog recovery between 8 m jog Rest 4m jog 13 m long run
Week 13 5 m easy 6 m jog 6m inc 10 x 30 sec fast with 1 min recovery jogs 8 m jog inc 3 x 1m fast Rest Rest 20 m long run
Week 14 5 m easy 8 m jog 6 x 800m fast with 1 min jog recoveries between 6m jog Rest 7 m inc 3 x 1m marathon pace 12 m jog inc 6 m run
Week 15 5 m easy 6 m jog 12 x 200m fast with 1 min jog recoveries between 5m jog Rest 5 m jog 10 m jog marathon pace
Week 16 3 m easy 3 m jog 4m easy jog 3m jog Rest 20min easy 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