Full Marathon Training Plan

Pacing:

Pace Schedule (min/km)

Long Run (LSD)

Steady Run

Tempo / Hills / Fartlek

Speed

To Complete 4:15

6:45 – 7:35

6:45

6:05

5:19

To Complete

4:30

7:08 – 8:00

7:08

6:26

5:37

SPEED** Each Repeat:
2 x 1.6 + 3 warm-up
and 3 cool down

Week	Sun	Mon	Tue	Wed	Thurs	Fri	Sat	Total
1	10 kms LSD	Off	6 kms Temp0	10 kms Tempo	6 kms Steady	Off	6 kms Steady	38
2	10 kms LSD	Off	6 kms Tempo	10 kms Tempo	6 kms Steady	Off	6 kms Steady	38
3	13 kms LSD	Off	6 kms Temp	10 kms Tempo	8 kms Steady	Off	6 kms Steady	43
4	13 kms LSD	Off	6 kms Tempo	10 kms Tempo	8 kms Steady	Off	6 kms Steady	43
5	16 kms LSD	Off	6 kms Tempo	10 kms Tempo	8 kms Steady	Off	6 kms Steady	46
6	16 kms LSD	Off	6 kms Tempo	10 kms Tempo	8 kms Steady	Off	6 kms Steady	46
7	19 kms LSD	Off	6 kms Tempo	8.4 kms 4 x 400m hills	8 kms Steady	Off	6 kms Steady	47.5
8	23 kms LSD	Off	6 kms Tempo	9 kms 5 x 400m hills	8 kms Steady	Off	6 kms Steady	52
9	26 kms LSD	Off	6 kms Tempo	9.6 kms 6 x 400m hills	8 kms Steady	Off	6 kms Steady	55.6
10	19 kms LSD	Off	6 kms Tempo	10.2 kms 7 x 400m hills	8 kms Steady	Off	6 kms Steady	49.2
11	29 kms LSD	Off	6 kms Tempo	10.8 kms 8 x 400m hills	8 kms Steady Run	Off	6 kms Steady Run	59.8
12	29 kms LSD	Off	6 kms Tempo	11.4 kms 9 x 400m hills	8 kms Steady	Off	6 kms Steady	60.4
13	32 kms LSD	Off	6 kms Tempo	12 kms 10 x 400m hills	8 kms Steady	Off	6 kms Steady	64
14	23 LSD	Off	6 Tempo	9.2 Fartlek	8 Steady	Off	6 Steady	52.2
15	29 kms LSD	Off	6 kms Tempo	10.8 kms Fartlek	10 kms Steady	Off	6 kms Steady	61.8
16	32 kms LSD	Off	6 kms Tempo	12.4 kms Fartlek	10 kms Steady	Off	6 kms Race Pace	66.4
17	23 kms LSD	Off	6 kms Tempo	14 kms Fartlek	10 kms	Off	16 kms Steady	69
18	16 kms LSD	Off	6 kms Race Pace	10 kms Race Pace	Off	Off	3 kms Steady	25
19	42.2 kms LSD							42.2

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