Marathon Training Plan
Here we will present how to create an indicative training plan that is personalized to a certain extent. It is not completely personalized to the specifics of each athlete and the specifics of each race. It is addressed to a large portion of athletes, who aim to run a marathon in a time of approximately 2h30’’ to 3h30’’ and in a race of not great difficulty. It is a guide for amateur runners that cannot fully replace the instructions/directions of a coach, which are addressed to a specific athlete - runner and his preparation for specific target races.
Before we start designing the training plan, it is very important that it has been defined as precisely as possible. the aerobic and the anaerobic. Based on these values, the running paces at which the workouts will be performed will be calculated.
Aerobic and Anaerobic thresholds should be assessed at the beginning of the basic preparation and at the end (the week of unloading and if possible the day of the tempo training), before the special training pre-competition period. If we have to choose the most appropriate time to do an ergometric test, this is at the end of the basic preparation period and before the special training pre-competition period. To determine the values of the aerobic and anaerobic thresholds that we will rely on during the basic preparation, one of the other methods of determination is recommended in order of priority for accuracy, so that we do not have to spend money.
The estimated marathon time depends on the athlete's athletic background, athletic abilities and the training time that one can allocate, assuming that the weather conditions on the day of the race will be good. At the end of the page, the training pace times will be calculated and an estimate of the marathon time will be made by clicking on the «Calculate training paces and race pace» button.
After studying the previous ones (tabs «Basic Information/Definitions» and «Training Periodization & Training Plan») and answer the questions on the tab «How to Get Started», before presenting the training plan we will make the following assumptions:
- It is recommended that mandatory trainings be performed after a reasonable recovery time after work to achieve the indicated paces.
- Warm-up and cool-down will be performed before and after each interval trainings, tempo trainings or fartlek trainings respectively, but will not be written in the plan for brevity reasons and will be as follows:
- 3km warm-up, running drills (two sets), 3 - 6 strides
- 2km recovery, active stretching.
- The anaerobic threshold pace will be recorded as LT2 (seconds/km).
- Aerobic threshold pace will be listed as LT1 (seconds/km).
- The subtraction of anaerobic threshold rates from aerobic will be written as SU [SU = LT1 – LT2 (seconds/km)].
- Running pace will be recorded as P (seconds/km).
- The running time will be listed as X (seconds).
- The rest time between the fast runs of a series of runs will be listed as s (seconds).
- The rest time between sets of runs will be recorded as ss (seconds).
- Training sessions will be performed on routes without inclines.
- The macrocycle period will be 9 ½ months (38 weeks).
- Depending on the athlete's background and the period they are in (previous races, goals), the basic preparation can vary considerably in terms of duration. In this specific training plan, because it is aimed at a large number of athletes and the marathon race is the main goal, it lasts 16 weeks.
- The microcycle period will be 1 week.
- The long run day will be Sunday.
- In the microcycles (weeks) except for the last of each intermediate cycle of the basic preparation, the special training/pre-competition period and the special training/competition period, the following workouts will be performed: interval training on Tuesday, fartlek training on Thursday and long run training on Sunday.
- In the last microcycle (recovery week) of each midcycle of the basic preparation, the special training/pre-competition period and the special training/competition period, the following mandatory workouts will be performed: tempo training on Thursday and long run training on Sunday. for Wednesday, it will be skipped.
- On strength days, we should perform exercises with a load (not many pounds) that allows us to perform the training the next day at the indicated paces (interval training, tempo training). In each set, exercises will be performed for
- Core: Exercises for abdominals, back.
- Hands: Bench.
- Legs: Half-sits, forward lunges, biceps exerciser.
- The color representation of training priority is as follows:
- Red: Priority A (mandatory).
- Orange: Priority B.
- Yellow: Priority C.
[It is estimated that to achieve a marathon time of less than 2h50” (as long as the athlete's athletic abilities allow) (5) five to (7) seven workouts per week are necessary]
The periodization of marathon training is shown in the image below.
The training plan is presented in the «Marathon Training Plan» table. Training sessions are recorded in this and the referenced tables.
To find the running paces of the trainings and breaks, it is enough to perform the indicated operations (at the end of the page the running pace of the trainings are automatically calculated by pressing the button «Calculating training paces and race paces»).
