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14-WEEK MARATHON

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					14-WEEK MARATHON
                                                                                   You’ve accepted running’s most exciting challenge.
                                                                                   You know you can run for 30 minutes. You’re ready
                                                                                   to start training for a marathon.


TARGET 4HRS 45 OR MORE                                                             Our schedule’s designed to fit around your timetable –
                                                                                   change the order of the runs to suit your commitments.
                                                                                   Just try to have a rest day between training sessions.
                                                                                   Be flexible, but follow the plan’s principles of
                                                                                   progression, overload and rest.

Tempo   Run at a challenging – but sustainable – pace.
Fast    Push yourself to the highest pace you can.
Easy    Run at a relaxed pace.
Jog     Run at a slow pace.



    WEEK                   MON                    TUE               WED         THU               FRI            SAT               SUN
                                            30 mins steady                10 mins brisk walking            15 mins steady
                                            walking                                                        walking
                                                                          20 mins easy running

         1                                                                10 mins easy walking
                                                                                                           30 mins easy running

                                                                                                           10 mins steady
                                                                                                           walking
  Building time
    on feet

                                            5 mins brisk walking;         10 mins brisk walking            10 mins steady
                                            5 mins easy running                                            walking
                                             – 4 reps                     20 mins easy running


        2
                                                                                                           20 mins easy running
                                                                          10 mins brisk walking            10 mins steady
                                                                                                           walking

  Building time                                                                                            20 mins easy running
    on feet

                                            3 mins brisk walking;         10 mins brisk walking            15 mins steady
                                            7 mins easy running                                            walking
                                            – 4 reps                      25 mins easy running


        3
                                                                                                           20 mins easy running
                                                                          10 mins brisk walking            15 mins steady
                                                                                                           walking
                                                                                                           20 mins easy running
  Building time
    on feet

                                            2 mins brisk walking;         10 mins brisk walking            10 mins steady
                                            8 mins easy running                                            walking
                                            – 4 reps                      30 mins easy running
                                                                                                           25 mins easy running

        4                                                                 10 mins brisk walking            10 mins steady
                                                                                                           walking
                                                                                                           25 mins easy running




                                            1 min brisk walking;          10 mins brisk walking            10 mins steady
                                            9 mins easy running                                            walking
                                            – 4 reps                      35 mins easy running


        5
                                                                                                           30 mins easy running
                                                                          10 mins brisk walking
                                                                                                           10 mins steady
                                                                                                           walking
                                                                                                           30 mins easy running




                                            10 mins easy running          10 mins running;                 5 mins steady walking
                                                                          5 mins walking
                                            1 min tempo running;          – 4 reps                         35 mins easy running


        6
                                            2 mins walking then
                                            jogging – 6 reps                                               5 mins steady walking

                                            10 mins easy jogging                                           35 mins easy running




                                            12 mins easy running          12 mins running;                 40 mins easy running
                                                                          3 mins walking
                                                                          – 4 reps                         5 mins steady walking
                                            2 mins tempo running;

        7                                   2 mins jogging then
                                            walking – 6 reps

                                            12 mins jogging
                                                                                                           30 mins easy running
                                                                                                           5 mins walking
                                                                                                           20 mins easy running
     WEEK                   MON                       TUE                   WED                   THU                      FRI                    SAT                    SUN
                                              15 mins steady                                30 mins easy running                           Race 10k or a half
                                              running                                                                                      marathon.



         8
                                              3 mins tempo running;
                                              1 min walking
                                              – 6 reps

                                              15 mins easy running

                                                                                                                                                                  #1

                                              30 mins steady                                10 mins easy running                           25 mins easy running
                                              running                                                                                      5 mins walking
                                                                                            8 mins tempo running;
                                                                                                                                           25 mins easy running


         9
                                                                                            2 mins easy running
                                                                                            – 3 reps                                       5 mins walking
                                                                                                                                           25 mins easy running
                                                                                            10 mins easy running                           5 mins walking
                                                                                                                                           25 mins easy running
                                                                                                                                                                  #2


                                              35 mins steady                                10 mins easy running                           35 mins easy running;
                                              running                                                                                      3 mins walking
                                                                                            10 mins steady                                 – 4 reps
                                                                                            running

        10                                                                                  10 mins fast running
                                                                                            10 mins steady
                                                                                            running
                                                                                            10 mins easy running
                                                                                                                                                                  #3

                                              40 mins easy running                          10 mins easy running                           5 mins brisk walking
                                                                                                                                           60 mins easy running
                                                                                            40 mins tempo
                                                                                                                                           5 mins brisk walking


         11
                                                                                            running
                                                                                                                                           60 mins easy running
                                                                                            10 mins easy running                           10 mins brisk walking
                                                                                                                                           30 mins easy running
                                                                                                                                           10 mins easy walking
                                                                                                                                                                  #4

                                              20 mins easy running                          10 mins easy running                           90 minutes easy
                                                                                                                                           running
                                                                                            30 mins running at


        12
                                                                                            marathon race pace                             Wear the kit and
                                                                                                                                           running shoes you’ll
                                                                                            10 mins easy running                           use on race day to
                                                                                                                                           check they’re
                                                                                                                                           comfortable.

                                                                                                                                                                  #5

                                              25 mins easy running                          5 mins easy running                            60 mins easy running

                                                                                            30 secs fast running;


        13                                                                                  30 secs walking –
                                                                                            4 reps

                                                                                            5 min easy running




                       20 mins easy running                           5 mins easy running                           10 mins easy running


        14                                                            Run 1 mile at
                                                                      marathon race pace
                                                                                                                                                                       RACE DAY
    Taper your
   running and
                                                                      5 mins easy running
                                                                                                                                                                       GOOD LUCK
      rest up
                                                                                                                                                                                   #6



#1 This is a good opportunity to practice your race day preparation.

    What is your marathon race pace? Run a half marathon, double your finish
    time and add 30 minutes to get an approximate indication of your marathon
    finish time. If your half marathon took you 2 hours you should expect your
    marathon to take you around 4 hours 30 minutes.

#2 Use this session to practice your fuelling and hydration strategies.

#3 Practice your fuelling and hydration strategies.

#4 Concentrate hard on this run. Practise your fuelling and hydration strategies.

#5 Wear the kit and running shoes you’ll use on race day to check
   they’re comfortable.

#6 Make sure you start sensibly, and stick to your race and pace plan. You’ve
   done the training – you’re physically and psychologically ready to
   go the distance
14-WEEK MARATHON
                                                                                   Pick up the pace and hit your target time when you run
                                                                                   your marathon. Follow our training plan for people who
                                                                                   are confident they can run for at least 60 minutes.


TARGET 4HRS – 4HRS 45                                                              Our schedule of three or four runs a week is designed
                                                                                   to fit around your timetable – change the order of the
                                                                                   runs to suit your commitments. Just try to have a rest
                                                                                   day between training sessions. Be flexible, but firm –
                                                                                   make sure you get out and train.

Tempo   Run at a challenging – but sustainable – pace.
Fast    Push yourself to the highest pace you can.
Easy    Run at a relaxed pace.
Jog     Run at a slow pace.



    WEEK                   MON                    TUE          WED                THU              FRI              SAT          SUN
                      15 mins easy running               10 mins easy running               10 mins easy running           60 mins easy running

                                                         10 mins tempo                      1 min hard running;


         1
                                                         running                            3 mins easy running
                                                                                            – 4 reps
                                                         10 mins easy running
                                                                                            10 mins easy running




                      15 mins easy running               10 mins easy running               10 mins easy running           75 mins easy running

                                                         15 mins tempo                      2 mins hard running;
                                                         running                            3 mins easy running

        2                                                10 mins easy running
                                                                                            – 4 reps

                                                                                            10 mins easy running


                                                                                                                                             #1

                      15 mins easy running               10 mins easy running               10 mins easy running           90 mins easy running
                                                                                                                           .
                                                         20 mins tempo                      3 mins hard running;
                                                         running                            3 mins easy running

        3                                                10 mins easy running
                                                                                            – 4 reps

                                                                                            10 mins easy running


                                                                                                                                             #2


                      15 mins easy running               10 mins easy running               10 mins easy running           105 mins easy
                                                                                                                           running
                                                         30 mins tempo                      5 mins hard running;


        4
                                                         running                            3 mins easy running
                                                                                            – 4 reps
                                                         10 mins easy running
                                                                                            10 mins easy running


                                                                                                                                             #2


                      20 mins steady                     45 mins steady                     55 mins steady                 115 mins steady
                      running                            running                            running                        running



        5
                                                                                                                                             #2


                                                         10 mins easy running               30 mins easy running           Run a half marathon

                                                         30 secs fast running;


        6
                                                         1 min jogging – 4 reps

                                                         10 mins easy running



                                                                                                                                             #2


                      20 mins easy running               10 mins easy running               5 mins easy running            130 mins easy
                                                                                                                           running
                                                         5 mins steady                      20 mins steady


        7
                                                         running; 5 mins faster             running
                                                         running; 5 mins easy
                                                         – 2 reps                           10 mins brisk running

                                                         10 mins easy running               5 mins easy running

                                                                                                                                             #2
       WEEK                  MON                    TUE                     WED              THU           FRI            SAT          SUN
                        25 mins easy running                         10 mins easy running          15 mins easy running         150 mins easy
                                                                                                                                running
                                                                     10 mins at marathon           5 mins fast running;
                                                                     pace; 3 mins jogging          2 mins easy running

          8                                                          – 3 reps

                                                                     10 mins easy running
                                                                                                   – 5 reps

                                                                                                   15 mins easy running


                                                                                                                                                    #2


                        30 mins easy running                         10 mins easy running          15 mins easy running         165 mins easy
                                                                                                                                running
                                                                     15 mins at marathon           5 mins fast running;


          9
                                                                     pace; 3 mins jogging          1 mins easy running
                                                                     – 2 reps                      – 5 reps

                                                                     10 mins easy running          15 mins easy running


                                                                                                                                                    #2

                        45 mins easy running                         20 mins easy running          15 mins easy running         Race in a half
                                                                                                                                marathon or a
                                                                                                                                10-mile road race


          10
                        30 mins easy running                         15 mins easy running          15 mins easy running         180 mins easy
                                                                                                                                running
                                                                     40 mins at marathon           8 mins fast running;
                                                                     pace                          2 mins easy jogging

          11                                                         15 mins easy running
                                                                                                   – 4 reps

                                                                                                   15 mins easy jogging



                                                                                                                                                    #3

                        25 mins easy running                         10 mins easy running          45 mins steady               90 mins easy running
                                                                                                   running
                                                                     5 mins tempo running;


          12
                                                                     5 mins easy running
                                                                     – 3 reps

                                                                     10 mins easy running
     Start tapering
     your training
                                                                                                                                                    #2

                        Rest or 25 mins easy                         10 mins easy running          30 mins easy running         60 mins easy running
                        running
                                                                     15 mins at marathon
                                                                     pace

          13                                                         1 min brisk running;
                                                                     1 min walking –
                                                                     4 reps
   The tapering
 phase continues                                                     10 mins easy running


                        20 mins easy running                         10 mins easy jogging          10 mins easy running


          14                                                         Run 1 mile at
                                                                     marathon race pace;
                                                                     10 mins easy jogging                                        RACE DAY
      Race week
     – taper your
     running and
                                                                     – 2 reps
                                                                                                                                 GOOD LUCK
        rest up                                                                                                                                     #4



#1 Use this session to practice your hydration and refuelling strategies.

#2 Practice your hydration and refuelling strategies.

#3 Practice your fuelling and hydration strategies. Wear the kit and
   running shoes you’ll use on race day to check they’re comfortable.

#4    Make sure you start sensibly, and stick to your race and pace plan.
      You’ve done the training – you’re physically and psychologically ready
      to go the distance.

      Relax, have fun and enjoy yourself.
14-WEEK MARATHON
                                                                                              You’ve already notched up real miles on the road – now it’s
                                                                                              time to take on a marathon.



TARGET UNDER 4HRS
                                                                                              Monday is time for active recovery. Tuesday’s intervals
                                                                                              develop your speed, endurance and tempo/threshold running.
                                                                                              Wednesday builds core and leg strength in the gym, or allows
                                                                                              active recovery through swimming. Put in the miles on
                                                                                              Thursdays and rest up on Fridays – you’ll be building stamina
                                                                                              and strength at the weekend.

Tempo   Run at a challenging – but sustainable – pace.
Fast    Push yourself to the highest pace you can.
Easy    Run at a relaxed pace.
Jog     Run at a slow pace.



    WEEK                   MON                     TUE                     WED                      THU              FRI             SAT                   SUN
                      15 mins easy running   15 mins easy running    Rest, visit the gym or   40 mins easy running            10 mins easy running   75 mins easy running
                                                                     go swimming – keep
                                             2 mins hard running;    mobile                                                   20 mins steady


         1
                                             2 mins easy jogging                                                              running
                                             – 5 reps
                                                                                                                              10 mins easy running
                                             15 mins easy running




                      20 mins easy running   15 mins easy running    Rest, visit the gym or   45 mins easy running            10 mins easy running   80 mins easy running
                                                                     go swimming – keep
                                             3 mins hard running;    mobile                                                   25 mins steady
                                             2 mins easy jogging                                                              running


        2                                    – 5 reps

                                             15 mins easy running
                                                                                                                              10 mins easy running




                      25 mins easy running   15 mins easy running    Rest, visit the gym or   50 mins easy running            10 mins easy running   90 mins easy running
                                                                     go swimming – keep
                                             4 mins hard running;    mobile                                                   30 mins steady
                                             2 mins easy jogging                                                              running

        3                                    – 5 reps

                                             15 mins easy running
                                                                                                                              10 mins easy running




                      30 mins easy running   15 mins easy running    Rest, visit the gym or   60 mins easy running            10 mins easy running   100 mins easy
                                                                     go swimming – keep                                                              running
                                             5 mins tempo running;   mobile                                                   35 mins steady
                                             2 mins easy jogging                                                              running

        4                                    – 5 reps

                                             15 mins easy running
                                                                                                                              10 mins easy running




                      35 mins easy running   15 mins easy running    Rest, visit the gym or   60 mins easy running            10 mins easy running   30 mins easy running
                                                                     go swimming – keep
                                                                                                                                                     30 mins steady
                                             3 mins steady           mobile                                                   40 mins steady
                                                                                                                                                     running
                                             running; 2 mins hard                                                             running

        5                                    running; 2 mins easy
                                             jogging – 5 reps                                                                 10 mins easy running
                                                                                                                                                     20 mins easy running
                                                                                                                                                     20 mins steady
                                                                                                                                                     running
                                             15 mins easy running
                                                                                                                                                     15 mins easy running
                                                                                                                                                                         #1

                      35 mins easy running   15 mins easy running    Rest, visit the gym or   10 mins easy running            10 mins easy running   10 mins very easy
                                                                     go swimming – keep                                                              running
                                             5 mins fast running;    mobile                   35 mins steady                  40 mins fartlek        110 mins steady
                                             2 mins easy jogging                              running

        6
                                                                                                                                                     running
                                             – 4 reps                                                                         10 mins easy running
                                                                                              10 mins easy running                                   10 mins easy running
                                             15 mins easy running


                                                                                                                                                                         #1

                      20 mins easy running   20 mins easy running    Rest, visit the gym or   40 mins steady                  15 mins easy running   Run a half marathon
                                                                     go swimming – keep       running
                                             20 mins steady          mobile


        7
                                             running

                                             20 mins easy running



                                                                                                                                                                         #2
      WEEK                   MON                     TUE                    WED                      THU                     FRI                   SAT                     SUN
                        35 mins easy running   15 mins easy running   Rest, visit the gym or   80 mins steady                                40 mins easy running   30 mins easy running
                                                                      go swimming – keep       running                                                              60 mins steady
                                               6 mins hard running;   mobile                                                                                        running
                                               2 mins jogging                                                                                                       30 mins easy running

          8                                    – 4 reps

                                               15 mins easy running
                                                                                                                                                                    20 mins steady
                                                                                                                                                                    running
                                                                                                                                                                    10 mins easy running


                                                                                                                                                                                       #1

                        30 mins easy running   15 mins easy running   Rest, visit the gym or   20 mins easy running                          15 mins easy running   Race a half marathon
                                                                      go swimming – keep                                                                            or a 10-mile/10k road
                                               3 mins at marathon     mobile                                                                                        race
                                               pace; 2 mins jogging

          9                                    – 4 reps

                                               15 mins easy running
 Race week or a
  lighter week

                        35 mins easy running   10 mins easy running   Rest, visit the gym or   70 mins steady                                40 mins easy running   190 mins easy
                                                                      go swimming – keep       running                                                              running
                                               30 mins tempo          mobile
                                               running


         10                                    5 mins easy jogging
                                               20 mins tempo
                                               running
                                               10 mins easy jogging
                                                                                                                                                                                       #3

                        20 mins easy running   10 mins easy running   Rest, visit the gym or   15 mins easy running                          40 mins easy running   30 mins easy running
                                                                      go swimming – keep
                                               50 mins at marathon    mobile                   8 mins fast running;                                                 60 mins at marathon
                                               pace                                            2 mins easy jogging                                                  pace

          11                                   10 mins easy running
                                                                                               – 4 reps

                                                                                               15 mins easy running
                                                                                                                                                                    30 mins easy running




                                                                                                                                                                                          #1

                        25 mins easy running   15 mins easy running   Rest, visit the gym or   45 mins steady                                20 mins easy running   90 mins steady
                                                                      go swimming – keep       running                                                              running
                                               30 mins tempo          mobile
                                               running

         12                                    15 mins easy running




                                                                                                                                                                                       #1

                                               10 mins easy running   Light stretching and     30 mins easy running   20 mins easy running                          60 mins easy running
                                                                      mobility work
                                               20 mins at marathon
                                               pace

         13                                    1 min brisk running;
                                               1 min walking
                                               recovery – 4 reps

                                               10 mins easy running

                                               10 mins easy jogging                            15 mins easy running   10 mins easy running


         14                                    Run 1 mile at
                                               marathon pace
                                               10 mins easy jogging                                                                                                  RACE DAY
      Race week
     – taper your
     running and
                                               Run 1 mile at
                                               marathon pace
                                               10 mins easy jogging
                                                                                                                                                                     GOOD LUCK
        rest up                                                                                                                                                                           #4



#1 Use this session to practice your fuelling and hydration strategies.

#2 This is a good opportunity to practice your race day preparation.

     What is your marathon race pace? Run a half marathon, double your
     finish time and add 30 minutes to get an approximate indication of your
     marathon finish time. If your half marathon took you 2 hours you
     should expect your marathon to take you around 4 hours 30 minutes.

#3 Practise your fuelling and hydration strategies. Wear the kit and
   running shoes you’ll use on race day to check they’re comfortable.

#4    Make sure you start sensibly, and stick to your race and pace plan.
      You’ve done the training – you’re physically and psychologically ready
      to go the distance.

      Relax, have fun and enjoy yourself.

				
DOCUMENT INFO
Shared By:
Tags: brisk, walking
Stats:
views:23
posted:11/5/2011
language:English
pages:6
Description: According to the Harvard University study found that exercise 1 hour, 2 hours can be extended healthy life, as long as the accumulation of 5,000 steps per day more than brisk walking, can help you make healthy weight loss reduced waist. According to the Harvard study, the prevention of disease and physical activity to maintain health and strength, does not require very intense, as long as the use of fragmented time activities, the cumulative amount of physical activity can be appropriate.