Sample running training program

Marathon sample running training program: Phase 2 Boston 2011

WEEK ONE: Feb 14 – Feb 20

(One of easy runs can be OFF if needed)

Monday: OFF

Tuesday: Core stability and Glute stabilization work

Wednesday: MRP (Marathon Race Pace)

  • 10km min zone 2 warm up – approximately 8.0 – 8.20min/mile pace
  • 17km @ low to mid zone 3 – approximately 7.35 – 7.40min/mile pace
  • 10 min cool down

Goals: Do not go out too fast, keep focused on your pace for the first 3km, and adjust if too quick over this distance

Thursday: Easy Run or OFF

  • 5km @ low zone 2 – approximately 8.45 – 9.00min/mile pace

Friday: Downhill Leg Speed – Remember the key of the workout here is leg turnover, not so much HR

  • 15min warm up
  • 7 downhill high leg turnovers – 30 – 45 seconds in length to start
  • The recovery is a walk back up the grade
  • 10 min easy cool down

Saturday: Easy Run

  • 5km in zone 2 – approximately 8.45 – 9.0min/mile pace
  • Core stability training and glute stabilization on work

Sunday: Hill Repeats

  • 24km @ zone 2 approximately 8.45 – 9.0min/mile pace– last 2km in zone 3 (Tempo pace 7.15 – 7.20min/mile pace)

Goals: Nutrition – one gel per 45 minutes. Set time for hydration every 10 minutes.

© 2013 Down Under Fitness and Coaching - Diane Stibbard - All Rights Reserved.

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