Elite Trainer Alfie Wren explains why endless mileage no longer cuts it and reveals the workouts and beginner running plan that will make you fast, faster.
Mission marathon has begun. If you have a place in London’s flagship event, then your training towards 26.2 is likely well underway. (Or at least it should be!) However, if you are yet to make a start, we have the tried and tested training program for you. Hit the roads with this 3 week – first instalment – of our marathon training plan that will help you to put your best foot forward.
Your Key
Zones: Max heart rate – you can use a rough calculator of 220-age to give you an estimated max heart rate or perform a ramp test to get your specific max heart rate
Recovery < 64%
z1 – 65 – 74% Low end aerobic capacity
z2 – 75 – 85% High end aerobic capacity
z3 – 86 – 89% Threshold
z4 – 90 – 95% VO2 max
Speed session (SS) – Short intervals high intensity
10 minute warm up/ 5 minute cool down for every session
Technique and aerobic capacity
Friday40 minutes interval – 10 minutes easy then 5 x 1 minute @ z3 – 1 minute easy – 20 minutes steady to finish40 minutes interval – 10 minutes easy then 6 x 1 minute @ z3 (use the speed as a baseline from the week before trying to increase it) / 1 minute easy – 18 minutes steady10 minutes easy then 10 x 30seconds on 30seconds off (focus on leg speed) 15 minutes easy to finish
| Week 1 | Week 2 | Week 3 | |
|---|---|---|---|
| Monday | OFF | OFF | OFF |
| Tuesday | 45 minutes (zone 2) – log your average minutes per km (mpk) Main focus is running economy/ technique and breathing | 50 minutes z2 @ 5min pace Hydrate every 15 minutes and consume some energy gels to get your body used to processing them whilst running | 45 minutes easy pace focus on all the technical aspects of the run that you have worked on |
| Wednesday | Gym session focusing on strength training (deads/squats etc). 5-6 sets of 1-3 reps 2-3 minute recoveries (20 minute jog optional) | Same gym session as the previous week (do not up the weights) (20 minute jog optional) | Strength session 10% less weight 3 sets of 3-6 reps |
| Thursday | 50 min Aim for the same average mpk focus on stride length and cadence | 60 mins @ the same average pace as the week before relaxed shoulders and tall body position | 45 minutes @ z2 |
| Friday | 40 minutes interval – 10 minutes easy then 5 x 1 minute @ z3 – 1 minute easy – 20 minutes steady to finish | 40 minutes interval – 10 minutes easy then 6 x 1 minute @ z3 (use the speed as a baseline from the week before trying to increase it) / 1 minute easy – 18 minutes steady | 10 minutes easy then 10 x 30seconds on 30seconds off (focus on leg speed) 15 minutes easy to finish |
| Saturday | Gym session (strength and stability) 30 minutes run z1 (heart rate) | Gym session (Strength and stability) 30 minutes z2 (heart rate) | Gym session (strength and core) 25 minutes z2 |
| Sunday | 60 minutes z2 – run at heart rate and then log your average pace at the end. DON’T worry about running speed during the run! | 70 minutes running at your average pace from the previous weeks run | 60 minutes @ 5 seconds per kilometer slower than your average |
| Total Training Time | 3 hours 45 minutes + 20 optional | 4 hours 10 minutes + 20 optional | 3h 45m |
