Week 13 of a 13 Week Program Week 13 Starts Monday 19 October 2009 Monday:8 miles relaxed Tuesday:4 miles10 x 100meter strides Wednesday:5mile easy Thursday:5miles Friday:Rest Saturday:3 mile jog Sunday:Rest Monday: Race Day!!!! Dublin City Marathon!!! Training Program ByEmily Dowling
Marathon Training Program – Weeks 11 & 12
Weeks 11 & 12 of a 13 Week Program Week 11 Starts Monday 5 October 2009Week 12 Starts Monday 12 October 2009 Week 11 Monday:8 miles easy on grass Tuesday: 20miles Wednesday:6mile easy Thursday: 4 mile12x150meter strides2 mile cool down Friday:5mile easy Saturday:6 mile easy Sunday:3-6 mile road race Week 12 Monday:10 miles Tuesday:4miles5x 400meter strides1 mile cool down Wednesday: 5mile Thursday:4 mile pace run Friday:8miles easy Saturday:Rest Sunday:5Km road race Training Program ByEmily Dowling
Marathon Training Program – Weeks 9 & 10
Weeks 9 & 10 of a 13 Week Program Week 9 Starts Monday 21 September 2009Week 10 Starts Monday 28 September 2009 Monday: 10 miles easy on grass Tuesday:5miles5x1milecool down Wednesday:15mile Thursday:8 miles pace run Friday:8 mile Saturday:Half marathon race or 12 miles hilly (If racing only do 15miles on Sunday) Sunday:24mile on grass if possible Training Program ByEmily Dowling
Marathon Training Program – Weeks 7 & 8
Weeks 7 & 8 of a 13 Week Program Week 7 Starts Monday 7 September 2009Week 8 Starts Monday 14 September 2009 Monday:8 miles easy on grass Tuesday:2miles warm up3x2miles hard2 miles cool down Wednesday:15mile easy Thursday:10 miles pace run or Fartlak Friday:Rest or 6miles easy Saturday: Week 7: 10 milesWeek 8: 15miles Sunday:Week 7: 25mile Week 8: 12miles Training Program ByEmily Dowling
Marathon Training Program – Weeks 5 & 6
Weeks 5 & 6 of a 13 Week Program Week 5 Starts Monday 24 August 2009Week 6 Starts Monday 31 August 2009 Monday: 10 miles easy on grassThis is to allow the body to recover from yesterday’s long run & for you to mentally prepare for the hard sessions ahead. Tuesday: 12 mileThis is to build up the milage, to get used to covering long distances, this should be a little faster than your Sunday run but not too fast as you still have tomorrow’s training to do. Wednesday: 10mile steady ,(on grass if poss), Steady runs are good for endurance, strength & getting used to running same time p/mile over longer distance. Thursday: 2 miles warm up3 laps Fartlek (45min)Cool downFarklek is steady running with fast pick-up in places,this is the same as doing a speed session.Fast pick-ups should be done close to race pace & the easier/recovery bits should be steady. Friday: 8miles EASY These easy days are very important to allow the body to recover from all the hard stuff you’ve just put it through. It is to be enjoyed. Saturday: 8mile TEMPO RUN in the morning, For strength & endurance. This should be ran at 80–85% of marathon race pace.5mile easy run in the evening.This is to get rid of lactic acid from the legs before tomorrows long run. Sunday:Week 5 – 20miles, on grass if possibleWeek 6 – 22miles, on grass if possibleStaying on grass means less impact on all joints helping too prevent injuries, these long runs are to get you used to staying on your feet for a long period of time building you up to marathon time & distance. Hi folks, Don’t get a fright reading this [...]