MARATHON PROGRAMME WINTER 2014

SPEED TRAINING FOR THE MARATHON. IT’S ALL ABOUT TEMPO/THRESHOLD PACE

ALL SESSIONS PRECEDED BY 800m easy warm up after drills AND 1 mile easy warm down after strides

1
Tuesday
7
January
2014 / 4 x 400-200-400-200-400
6400m
Fast 400’s, easy 200’s continuous
2 minutes between sets / 7
Tuesday
18
February
2014 / 5 x 1 mile
Marathon pace
90 seconds recovery
8000m
2
Tuesday
14
January
2014 / 2 x 2K (2 minutes), 1K (90 seconds)
6000m
GP1 Stormforce on Sunday / 8
Tuesday
25 February
2014 / Easy week!
4 x 400-200-400-200-400
6400m
Fast 400’s, cruise not jog the 200’s
400’s at 10K pace
2 minutes jog between sets
Bath/Reading Half on Sunday
3
Tuesday
21
January
2014 / 1K(90 seconds) 400m x 5
2 minutes jog between sets
7000m / 9
Tuesday
4
March
2014 / 1K (90 seconds), 800m (90 seconds),
600m (60 seconds), 400m x 2
1K at HM pace, 800, 600, 400 at 10K pace
5600m
4
Tuesday
28
January
2014 / 1 mile Tempo
5 x 800m
5k pace
1 mile tempo
7200m
GP2 Marazion 10K on Sunday / 10
Tuesday
11
March
2014 / 1200m-800m-600m-400m-200m x 2
6400m
90 sec recovery after 1200 and 800
60 sec after 600 and 400
2 minutes jog between sets
Gloucester 20 on Sunday
5
Tuesday
4 February
2014 / 1 mile tempo
6 x 600m (1 minute recovery)
10K pace
1 mile tempo
6800m / 11
Tuesday
18
March
2014 / 1K (90 seconds), 400m x 4
1K HM pace, 400’s at 5K pace
5600m
6
Tuesday
11 February
2014 / 4 x2K (2 minutes jog recovery)
Marathon pace
8000m / 12
Tuesday
25
March
2014 / Easy week!
3K (3 minutes jog) Mar pace,
2K (2 minutes jog) HM pace,
1K (90 seconds jog) HM pace,
800m 10K pace
6800m

I AM AWAY FROM WEEKS 6 TO 11 (6 WEEKS) Sorry!

During this time the group following this programme will have to organise the session themselves or maybe recruit their own timekeeper to assist

THE BREAKDOWN BY DISTANCE PER SESSION, RELATED TO THE MAIN ‘STEPPING STONE’ RACES.

WEEK / DISTANCE Metres / NOTES
1 / 6400
2 / 6000 / Before Stormforce
3 / 7000 / After Stormforce
4 / 7200 / Before Marazion
5 / 6800 / After Marazion
6 / 8000
7 / 8000
8 Easy week / 6400 / Before Reading/Bath Half
9 / 5600 / After Reading /Bath Half
10 / 6400 / Before Gloucester 20
11 / 5600 / After Gloucester 20
12 / 6800