About site: Running/Road Running/Marathon/Training - A 21 Week Marathon Training Program
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Title: Running/Road Running/Marathon/Training - A 21 Week Marathon Training Program Designed for runners who need a lot of rest, or who can only run 4-5 days per week.
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Marathon Training Schedule"It is horrible, yet fascinating, this struggle between a set purposeand an utterly exausted frame." -- Sir Arthur Conan Doyle - after observing Dorando Pietri collapsethree times in the last 100 meters of the 1908 Olympic Marathon.A 21-week Marathon Training ProgramAuthor: Christoph F.EickThe training schedule has been derived from talks with other runners,reading the Runner's World and Galloway's book, the writings ofBill Rodgers and Owen Anderson, and from personal needs, such the need to have a lot of rest days. If you have any comments, especiallygood/bad experiences with similar schedules, please send e-mail to:ceick@aol.comThe training schedule that is listed and explained in the following incorporates the following ideas and beliefs: It has been designed for a runner that likes or needs a lotof rest days or who can only run 4-5 days per week, but whodoesn't mind to have 2-3 longer orharder workouts per week. It is suitable for runners that want to run a marathon between 2:55and4:15. I, myself currently use it to train for running a 3:20 marathon. It follows the hard-easy approach; after a long or hard run, therewill be a rest day or a short easy run. It stresses that being injured is the worst that can happen toa runner. Consequently, it does not contain much trackwork fasterthan 8K-pace, and recommends rest days after hard workouts. It has a lot of similarity with Galloway's marathon trainingprogram: Long runs every other week; distance of long runs increases tomarathon distance near the end of the training period. Mile repeats at 20K-pace are used as the major speedwork routinein the last two months of training. Not much stress is put on weekly mileage, which is quitelow compared to other schedules. It assumes that doing a significant number of intervals at slower pace is more productive than running fewer intervals at a fasterpace. It is based on the idea that running too often too fast intraining is counterproductive: "train slowly, race fast". It is based on the belief that very fast trackwork is not verybeneficiary for races of 20K and longer. It recommends toconsider races as a form of fast speedwork, instead. It assumes that long runs of 13+ miles should be done at a moreleisurely pace (typically 30-70 seconds slower than marathon goal pace;1min 20sec to 2 minutes slower than 10K-pace): most importantly, you exercise to be 2-3.5 hours on your feet. It is assumed that occasional runs of 7-13 miles at marathon pace arequite useful when preparing for a marathon. However, this is the only formof tempo run that the proposed training plan uses. It is based on the belief that hill running is highly beneficiaryfor improving running performance, in general. Consequently, hill running is done once a week in the first 8 weeks of training. It is also assumed that you ease into training sessions, runningthe first or the first two miles as slow as you like. Consequently,timed workouts such as 10 Miles at marathon pace, basically meanto run the first mile as slow as you like, and running the remaining milesator near marathon pace. The schedule assumes that you ran 3-6 races prior to yourmarathon-race. The proposed schedule has to be adapted to incorporate your individualraces; as a general rule, if you plan to run a race, cut or drop workoutsin the week of the race worth: (race-distance+3) miles! BASIC STRUCTURE OF THE 21-WEEK TRAINING PROGRAMWeek 0: 11 Miles + MarathonWeek 1: 25 MilesWeek 2: 30 Miles Week 3-12: Phase III (weekly mileage of 40 miles with 3 easy weeks of 25miles) a) long runs (18 miles to 25 miles) every 2 to 3 weeks b) 12x400@2M-pace(Walk200;4 min Rest after 6x400) 4-12x1M repeats at 20K-pace(1 min. rest, LT workout) c) 2-3 5-13 Mile runs incl. 1 Run at or near Marathon Pace every other week d) races every 2-3 weeks that serve as fast speed-work e) easy runs to get the mileage up to 40 Miles Week 13-16: Phase II(weekly mileage 30-38 miles) a) long runs of 14-17 miles every other week b) 5-7x1200@8K-Pace(3min rest between repeats) every week c) 80-110 minutes on hilly course every week(incl. "easy"intervals) d) easy runs Week 17-20: Phase I(weekly mileage 26-32 miles) a) Long Runs of 10/11/12/13 Miles every week b) 70-90 minutes on hilly course every week c) easy runs DETAILED TRAINING PLANWeek Mo Tu We Th Fr Sa Su Total Mileage20 5M 1OM 5M 70minHill 2819 5M 11M 5M 70minH 2918 5M 12M 4M 80minH 3017 5M 13M 4M 80minH 3116 9M 5x1200 8M 100minH 3215 80minH 6x1200 4M 15M 3414 9M 6x1200 8M 100minH 3313 80minH 7x1200 4M 17M 3712 10M 12x400 4M 9M 12M 4111 9M 4x1M 7M 19M 4110 3M 12x400 4M 6x1M 4M 26(easy) 9 9M 6M@Mara 6M 21M 42 8 4M 8x1M 3M 5K-race 25(easy) 7 6M@Mara 9x1M 7M 16M 40 6 7M@Mara 6M 4M 23M 40 5 12x400 6M 6M 5K-race 25(easy) 4 7M 10x1M 4M 7M 11M@Mara 41 3 9M 7M 25M 41 2 3M 7M 5x1M 3M 12M@Mara 32 1 6M 5x1M 5M 1OM 28 0 6M 3M@Mara 2M Marathon 11+MarathonIf you run a race, cut workouts in the week of the race by (race-distance+3) miles! last updated: January 12, 1998.
 

Designed

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http://www2.cs.uh.edu/~ceick/gif/mara.html

A 21 Week Marathon Training Program 2008 November

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Designed for runners who need a lot of rest, or who can only run 4-5 days per week.

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