12 Week Marathon Training Plan – Week 3 and 4

20 Feb 2012

12 Week Marathon Training Plan – Week 3 and 4

Training so far

Week 1 and 2 of training has gone pretty well considering the abysmal weather we’ve had, which has really managed to stop me clocking up the miles I would have liked.

As you’ll know from my week 1 and 2 schedule I was aiming for a total of 40-45 miles for week 1 and 45-50 miles for week 2, so I came in slightly below this. I completed a total of just over 30 miles for week 2.

However Saturday was a good day! Caught up on some missed training with a total of 13.5 miles at marathon pace (1 hour 41 minutes) and felt like I had a bit more in the tank – which was great!

Eating right

In addition to finding the time everyday to stick to the schedule, eating the right food at the right time before training has been difficult. In fact, my Saturday run was completely fuelled by Orbana.

For the next 2 weeks I’m aiming to manage my eating a bit better and I’ll keep my fingers crossed the weather improves so I can get out on the road as much as I need!

Here’s week 3 and 4 of my 12 Week Marathon Training Plan:

Week 3
Aim: for 45–50 miles this week
Mon: 5 miles easy
Tue: warm-up, 8 x 400m fast (or 10 x 60 secs), 90 secs recovery
Wed: 6–7 miles steady pace
Thu: 2 miles easy, 2 miles brisk, 2 miles steady
Fri: rest or 30 mins jog + strides
Sat: race or 8 miles steady, off-road
Sun: 14–15 miles endurance run, or race 10k–10 miles

Week 4
Aim: for 50–55 miles this week
Mon: 5 miles easy
Tue: 10 x 40 secs hills, as week 2
Wed: 8 miles steady
Thu: warm up, 6 x 1000m fast, 3 mins recovery, warm down
Fri: 4–5 miles easy
Sat: 10 miles run, including 5 miles Fartlek
Sun: 15–18 miles endurance run