tt.roadrunners | training | marathon
Marathon Programme
These sample schedules reflect six different levels of performance and illustrate dates building up to the CLICO Marathon (example dates are February 2005 event). Long weekly long runs are scheduled on Saturdays, as an example, but of course are flexible according to personal preference.
Choose a programme that suits you or use one as a guide to write your own ...
Example Marathon Training Programmes |
|
| First | Bare minimum schedule from a 15-mile-per-week base for at least one month to a peak of 35 miles per week ... |
| Casual | Preferred schedule for most first-time marathoners from a 20-mile-per-week base for at least one month to a peak of 40 miles per week ... |
| Basic | Recommended schedule for the average veteran marathoner from a 25-mile-per-week base for at least one month to a peak of 45 miles per week ... |
| Competitive | Schedule for veteran marathoners aiming to improve race time from a 30-mile-per week base for at least one month to a peak of 50 miles per week ... |
| Advanced | Schedule for advanced runners who have the time, energy, and experience to handle the more difficult workload from a 40-mile-per-week base for at least one month to a peak of 60 miles per week ... |
| Professional | Schedule for advanced runners who have the time, energy, and experience to handle an even more difficult workload from a 50-mile-per-week base for at least one month to a peak of 70 miles per week... It can be adjusted to 80+ miles per week and may require some two-a-day sessions |
Race Pace Guide … |
|
Adapted from The Runner's Handbook and The Competitive Runner's Handbook
Trinidad and Tobago Road Runners Club