Training & advice

Sixteen week schedule to break 4 hours in the marathon

The majority of a marathon needs to be run aerobically. Endurance is key. This programme slowly increases the volume of training that you do and the mileage. However, that doesn't mean that you can neglect the speed work! You need this in order to get round in 4 hours. If you were to train all at one pace you would gradually slow down over time. You need to keep some zip in your legs! Recovery is also an important part of the programme to ensure you recover from the pounding. You should also consider doing plenty of your miles off road as this is a much more forgiving surface on your legs so, if you have the luxury of daylight make sure you get out and make the most of running in the park or on trails.

R = Rest

AR = Active Rest (walk, bike or swim)

E = Easy pace

H = A long (400m - 800m), gradual hill. Run continuously up and down.

T = Threshold pace (half marathon race pace or 85 - 90% of your maximum heart rate.

F = Faster than race pace at around 95% of your maximum heart rate. Take around the same amount of time to run easy in between the fast efforts. If you use a heart rate monitor you should allow your heart rate to get down to between 60% and 75% of your maximum before starting the next effort.

Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching. The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. An elevated resting heart rate is also an indication that you need to rest as there is a possibility that you are fighting off a bug or virus. Don't run if you are ill or run down. You shouldn't try to make up for lost time either. If you have to miss sessions it is probably best to get back onto the schedule where you left off and change your target race.

*to calculate percentage of maximum heart rate:

Maximum heart rate = approximately 220 minus your age. This is a rough estimate. To get a better indication you could consider physiological testing or do 4 X 400m fast running with a reduction in recovery between each one. Have 3 minutes after the first one, then 2 minutes and then 1 minute. You should get your heart rate to its maximum with this session.

Subtract your resting heart rate (should be taken on waking up)

Calculate the percentage of this number and then add the resting heart rate back on.

Eg, Joe is 40 years old with a resting heart rate of 60.

His fast running should be done at 95% of maximum heart rate:

220 - 40 = 180
180 - 60 = 120
95% of 120 = 114
114 + 60 = 174
174 - pace for speed sessions.
Recovery is until the heart rate drops to 60% -75%

By Jackie Newton. Level 3 UKA endurance coach.

Week one
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 minutes E	15 mins E, 10 mins T, 10 mins F, 10 mins E	45 mins E	10 X 60 secs F	R	40 mins E off road	60 mins E
Week 2
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	10 mins E, 20 mins T, 10 mins E	45 mins E	4 X 3 mins F	R	40 mins E off road	75 mins E
Week 3
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	10 mins E, then 3 mins T, 2 mins E for the next 30 mins	40 mins E	10 mins E, 20 mins H, 10 mins E	R	50 mins E off road	90 mins E
Week 4
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	3 X 4 mins F	40 mins E	10 mins E, 25 mins H, 10 mins E	R	Do a parkrun	75 mins E
Week 5
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	10 mins E, 30 mins H, 10 mins E	30 mins E	10 X 30 secs then 15 mins E	AR	30 mins E	Half marathon race
Week 6
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	15 mins E, 10 mins T, 10 mins F, 10 mins E	50 mins E	3 X 6 mins F	AR	10 mins E then 3 mins T, 2 mins E for the next 30 mins	2 hours E, practise drinking
Week 7
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	15 mins E then 10 mins T, 5 mins E for the next 45 minutes	30 mins E	10 mins E, 20 mins T, 10 mins E	R	10 X 30 secs then 15 mins E	2 hours E, practise drinking
Week 8
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	10 mins E, 25 mins H, 10 mins E	40 mins	10 mins E, 10 mins T, 10 mins F, 10 mins E	AR	30 mins E	Half Marathon Race
Week 9
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	10 X 60 secs F	45 mins E	4 X 6 mins F	R	Do a parkrun	2 1/2 hours E. Practise drinking
Week 10
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	10 mins E, 30 mins T, 10 mins E	40 mins E	10 X 60 secs F	AR	30 mins E	Race 10km -

Week 11
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	6 X 2 mins F	45 mins E	10 mins E, 40 mins T, 10 mins E	R	10 mins E, 10 mins T, 10 mins F, 10 mins E	2 1/2 hours E
Week 12
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	4 X 6 mins F	40 mins E	45 mins E	R	30 mins E	Half marathon race
Week 13
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	10 X 60 secs F	45 mins E	10 mins E, 20 mins T, 10 mins E, 20 mins T, 10 mins E	20 mins E	R	3 hrs E. Practise drinking
Week 14
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 mins E	6 X 3 mins F	60 mins E	10 mins E, 40 mins T, 10 mins E	R	45 mins E	10km race
Week 15
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
40 mins E	12 X 60 secs F	45 mins E	15 mins E, 15 mins T, 5 mins E, 15 mins T, 10 mins E	R	40 mins E off road	75 mins E
Week 16
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
20 mins E	10 mins E, 10 mins T, 10 mins E	30 mins E	20 mins E	R	20 mins E	RACE DAY

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