Training Plan for London Marathon

So far my training for the London marathon is going well. I’ve probably done less than 3 runs a week on average, due to the weather and ice (and another cold week is due), but I’m feeling strong when I’m running, and I’m up to high mileage already with no niggles.

I’ve been saying for a while I’ll upload my plan, well here it is. I’ve got it in more detail on my laptop, with pace targets etc, but below shows what I’ve done (weeks 1-5) and what plan to do, week 6 onwards.

I’m mixing 2 days of strength training with 3 days of running (or 2-3), making sure I do my long run. I lifted the plan from this book, and tweaked it a bit:

Wk1 – 1-7 Jan
3x1600m @7:37
10k easy
Long run 13.1M 8:40
Strength & coaching

Wk2 – 8-14 Jan
7M incl 5M tempo 8:23
4.7M Easy Run
Long run 15M / 8:37
Strength 3.1 & 3.2

Wk3 – 15-21 Jan (ice!)
Strength 3.4 & 3.5
Spin (no running!)

Wk4 – 22-28 Jan (new job & ice!)
Mon: Squat Strength 3.5
Tue: Rest
Wed: Rest
Thu: 10k easy after 11 days off running!
Fri: Deadlift Strength 3.6
Sat: 18.2M out & back 9:06
Sun: Rest

Wk5 – 29 Jan – 4 Feb
Mon: 5.6M incl 3x1600m : 1 min recovery – 7:51, 7:30, 7:29
Tue: Squat Strength 3.7 / PM 8M run
Wed: 5k Coaching
Thu: 60 min Coaching (8×3:3)
Fri: Deadlift & TRX Strength 3.8
Sat: Rest
Sun: 20 miles @8:44

Wk5 – 5-11 Feb
Mon: Rest
Tue: Rest & Massage
Wed: Squat Strength 4.1
Thu: Intervals 2×1200, 4×800
Fri: Deadlift & TRX Strength 4.2
Sat: 18.2M @8:33 avg HR 156
Sun: Rest

This is next week (which might change due to the weather!):

Wk6 – 12-18 Feb
Mon: Squat Strength 4.3
Tue: Tempo Run (8M incl 6M @8:05) / 5k lunch?? (Maybe not with snow!)
Wed: Deadlift Strength 4.4
Thu: 4-6M Coaching AD
Fri: Intervals 6x800m:1:30RI
Sat: Rest
Sun: 20M incl 10M easy coaching LM

Then here’s the plan ongoing:

Wk7 – 19-25 Feb
2x(6×400/1:30) Intervals
6M incl 3M tempo 7:35
22.2M (4×5+2.2)
Strength 4.5 & 4.6

Wk8 – 26 Feb – 4 Mar
1600m / 3200m / 2x800m Intervals
11M incl 9M tempo/progressive 8:23
15M (3x5M)
Strength 4.7 & 4.8

Wk9 – 5-11 Mar
3x(2x1200m) Intervals
6M incl 4M tempo 7:50
13.1M Inverness Half Marathon
Strength 5.1 & 5.2

Wk10 – 12-18 Mar
6M incl 5M tempo 7:50
16-20M 8:23
Strength 5.3 & 5.4

Wk11 – 19-25 Mar
Rest & recovery / time out
15-16M 8:23

Wk12 – 26 Mar-1 Apr
10x400m Intervals
11M incl 9M tempo/progressive 8:23
19-22M
Strength 5.5 & 5.6

Wk13 – 2-8 Apr
(start of Taper / caffeine fast)
8x800m intervals
8M incl 7M tempo 8:23
13.1-15M
Strength 5.7 & 5.8

Wk14 – 9-15 Apr
5x1000m intervals
6M incl 3M tempo 7:35
10M
Strength maintenance

Wk15 – 16-22 Apr
6x400m intervals
3-4M incl 2M tempo
26.2M London Marathon

I might need to try out some new pairs of trainers soon… 🙂 9 weeks to go!

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s