| Marathon On-Line Training Program - Fab4Fitness 12 Week Program | ||||||||
| The program can be used by runners of all abilities. However we assume that you have a minimum of fitness based on a consistent training regime within the past three months before the start of this program In the program outlined here, we strongly suggest time as the measure for each run rather than distance. Because it is based on time, not distance, faster and more experienced runners will get in more distance; newer marathoners will just get used to the time in training. Therefore distances specified in the program are a guide only. The program is based on 5 weekly sessions (3 key sessions and 2 recovery sessions). The estimated total training time per week varies between 5h30 and 7h30. If you do not have the time to complete all the weekly sessions, it is ok to skip or change the recovery or aerobic runs with a swim or a long bike ride, but it is important to perform weekly the 3 key sessions of the program. Allow for each session a 10 minute warm-up and cool-down before and after the specific workout. On a rest day perform a 15 minute full body stretching routine to improve your recovery and running efficiency. Because of the high volume of training required, nutrition and hydration can have an important impact on both your performance and your health. Nutritional and hydration strategies should be in place before during and after training, as well as carbo-meals during the week. Nutritional advice: To maximise the outcome of your runs, apply the MIDRUN fuel procedure consisting of sips of a sport drink or take a gel (with water) every 30 to 45 minutes during your long sessions and while racing. Experiment in training with the brands and flavours to select your favorite. It is important to find out what nutritional brands the race you are going to enter offers and experience the brands in training. If you neglect this part of the race preparation process, it could mean an upset stomach during your race. |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Estimated
weekly total time and distance |
|
| Week 1 |
40
min Recovery run |
Rest
Day |
Key
sessions |
40
min Recovery run |
Key
sessions |
Rest
Day |
Key
sessions |
6h20
(55km) |
| Week 2 |
40
min Recovery run |
Rest
Day |
Key
sessions |
40
min Recovery run |
Key
sessions |
Rest
Day |
Key
sessions |
6h30
(60km) |
| Week 3 |
50
min Recovery run |
Rest
Day |
Key
sessions |
40
min Recovery run |
Key
sessions |
Rest
Day |
Key
sessions |
7h00 (65km) |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Estimated
weekly total time and distance |
|
| Week 4 |
Rest
Day |
Key
sessions |
Medium
long run 1h20 + 6 x 15 sec strides |
Key
sessions |
60
min Strength Endurance run + 4 x 2 min hill repeats |
Rest
Day |
Key
sessions |
6h30
(60km) |
| Week 5 |
Rest
Day |
Key
sessions |
40
min Recovery run |
Key
sessions |
Rest
Day |
40
min Recovery run |
Key
sessions |
5h30
(50km) |
| Week 6 |
Rest
Day |
Key
sessions |
Medium
long run 1h20 + 6 x 15 sec strides |
Key
sessions |
60
min Strength Endurance run including 2km tempo, + 4 x 2 min hill repeats |
Rest
Day |
Key
sessions |
7h15
(75km) |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Estimated
weekly total time and distance |
|
| Week 7 |
Rest
Day |
Key
sessions |
40
min Recovery run |
Key
sessions |
60
min Aerobic run + 5 x 15 sec downhill strides |
40
min Recovery run |
Key
sessions |
7h00
(65km) |
| Week 8 |
Rest
Day |
Key
sessions |
40
min Recovery run |
Key
sessions |
70
min Aerobic run + 4 x 15 sec downhill strides |
Rest
Day |
Key
sessions |
7h30 (75km) |
| Week 9 |
Rest
Day |
Key
sessions |
40
min Recovery run |
Key
sessions |
Rest
Day |
40
min Recovery run |
Key
sessions |
6h15
(60km) |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Estimated
weekly total time and distance |
|
| Week 10 |
Rest
Day |
Key
sessions |
40
min Recovery run |
Key
sessions |
60
min Aerobic run + 6 x 15 sec downhill strides |
Rest
Day |
Key
sessions |
7h00
(70km) |
| Week 11 |
Rest
Day |
Key
sessions |
40
min Recovery run |
Key
sessions |
60
min Aerobic run + 5 x 15 sec strides |
Rest
Day |
Key
sessions |
5h40
(55km) |
| Week 12 |
Rest Day |
Key
sessions |
Rest
Day |
Key
sessions |
Rest
Day |
30
min Recovery run + 4 x 15 sec strides |
Marathon
Race Day |
2h10
(30km) plus Race Day |
| Recovery
Week |
Rest
Day |
Key
sessions |
Rest
Day |
Key
sessions |
Rest
Day |
Key
sessions |
60
min Recovery run |
3h15 |
| Key Session Descriptions: | ||||||||
| Recovery runs | The full Training Program including the session description programs
and a tailored predicted training paces are available for $80 by contacting
Fabrizio 02 6020 6042 or info at Fab4Fitness.com |
| Medium long runs | |
| Long slow distance runs (LSD) | |
| Aerobic runs | |
| Anaerobic threshold run | |
| Strength endurance run | |
| Marathon race pace runs (MRP) | |
| Tempo runs | |
| Strides | |
| Downhill strides | |
| Hill repeats | |
| Stretching | Click here |
| Predicted Training Paces Table: | ||||
| If your half-marathon time is between: | 2h05
- 2h10 |
If your half-marathon time is between: | 1h44
- 1h50 |
|
| Your
predicted marathon time goal could be below: |
<
...h...... |
Your
predicted marathon time goal could be below: |
<
...h...... |
|
| Marathon
race pace (MRP) per-kilometre: |
......
/per kilometre |
Marathon
race pace (MRP) per-kilometre: |
......
/per kilometre |
|
| Long Slow Distance run pace per-kilometre: | ......
/per kilometre |
Long Slow Distance run pace per-kilometre: | ......
/per kilometre |
|
| Medium Long & Aerobic run pace per-kilometre: | ......
/per kilometre |
Medium Long & Aerobic run pace per-kilometre: | ......
/per kilometre |
|
| If your half-marathon time is between: | 1h30
- 1h38 |
If your half-marathon time is between: | 1h20
- 1h25 |
|
| Your
predicted marathon time goal could be below: |
<
...h...... |
Your
predicted marathon time goal could be below: |
<
...h...... |
|
| Marathon
race pace (MRP) per-kilometre: |
......
/per kilometre |
Marathon
race pace (MRP) per-kilometre: |
......
/per kilometre |
|
| Long Slow Distance run pace per-kilometre: | ......
/per kilometre |
Long Slow Distance run pace per-kilometre: | ......
/per kilometre |
|
| Medium Long & Aerobic run pace per-kilometre: | ......
/per kilometre |
Medium Long & Aerobic run pace per-kilometre: | ......
/per kilometre |
|
| 2010
Marathon Squad Results: Well done to all squad members who during the 2010 winter, have put in the effort
of keeping training and competing in half and full marathons in Victoria
and inter state. Mount Beauty, Wagga, Shepparton,
Melbourne, Adelaide and Sydney events have had
squad member entered. Below are some results
for the Marathon events: |
| 2010 Marathon results of athletes who have followed the above F4F On-Line Marathon Program | ||
| LISA (F) PB |
3:15:10 |
Sydney |
| CHRIS (M) PB |
3:17:16 |
Shepparton |
| PETER (M) PB |
3:18:38 |
Adelaide |
| BRIAN (M) First Timer |
3:32:03 |
Shepparton |
| DANIELLE (F) PB |
3:34:53 |
Shepparton |
| JASON (M) First Timer |
3:45:18 |
Shepparton |
| HEIDI (F) PB |
3:50:01 |
Sydney |
| SARAH (F) First Timer |
4:00:22 |
Shepparton |
| SHANE (M) First Timer |
4:05:44 |
Melbourne |
| JO (F) PB |
4:29:30 |
Adelaide |
| ANDREW (M) Pace Maker |
4:29:30 |
Adelaide |
| STUART (M) First Timer |
4:30:00 |
Sydney |