London Marathon – Working out Your Training Programme

LONDON MARATHONWORKING OUT YOUR TRAINING PROGRAMME

Find out your fitness using the YMCA step test

  • Find a 30 cm step
  • Step up and down at a brisk rate for 3 minutes
  • Immediately stop at 3 mins and sit down – measure your heart rate for 1 minute
  • Using a stopwatch is useful
MALES
AGE EXCELLENT GOOD ABOVE AVE AVERAGE BELOW AVE POOR
18-25 79 79-89 90-99 100-105 106-116 117-128
26-35 81 81-89 90-99 100-107 108-117 118-128
36-45 83 83-96 97-103 104-112 113-119 120-130
46-55 86 86-97 98-103 104-112 113-120 121-129
55+ 87 87-96 97-103 104-113 114-120 121-130
FEMALES
AGE EXCELLENT GOOD ABOVE AVE AVERAGE BELOW AVE POOR
18-25 85 85-98 99-108 109-117 118-126 127-140
26-35 88 88-98 99-108 109-110 120-126 127-140
36-45 90 90-102 103-110 110-118 119-128 129-140
46-55 94 94-104 104-115 116-120 121-129 130-141
55+ 95 95-104 105-117 118-122 123-131 132-142

Beginner

  • You are a beginner if you are looking to get fit enough to make it round the course regardless of speed therefore more of your training will be about increasing your endurance rather than speed work.  To start with your running will likely need to be a mix of running and walking.   If relatively new to running you may find that you sometimes feel like missing sessions in your programme but do try and avoid this.  Stretching and warming up is just as important if a beginner than if intermediate or advanced.

Intermediate

  • Intermediate runners usually have been running for a few years and are aiming to do the marathon between 3.5 hours and 4.5 hours.  You will be looking at increasing your speed therefore need a mix of speed work, hill training and endurance in your programme.  An aim of running between 30-45 miles a week is required

Advanced

  • Advanced runners are those looking at completing the marathon under 3.5 hours.  As with the intermediate runner the programme will include a mix of speed work, hill training and endurance and you are looking at weekly average of at least 45-60 miles a week.