Intermidate Schedule
Before starting this schedule:
Everyone is different and everybody will be of mixed ability. Before starting any schedule it is recommended that you discuss your schedule and training methods with a coach or personal trainer. This schedule is meant as a guide only and will not necessarily suit you or guarantee you the success you’re hoping for in the marathon.
This schedule assumes you are an experienced runner who has been running for a long period of time and have completed various half marathons or even full marathons before.
Training session break down:
Long Runs: The foundation of any marathon training run. Distances build gradually over the course of the schedule and I recommend that even if this has to be moved to a Saturday occasionally, this session should not be missed. The distance increases up to 32k (20 miles), which you will do on a few occasions, after which you will taper for the event itself. If you can substitute some of these later sessions for a similar distance race or two then that will be very beneficial (especially a 20 mile race). Long These runs should generally be done at a comfortable pace. If you are feeling good in the later quarter of the session then you can always pick up the pace a little. Don’t over do it or it will impact heavily on you next session.
Fluids: Make sure you take fluids especially for when you are running for more than 40 mins. You should try different methods (taking money, bottles camel packs etc) to see what suits you better. Although you should practice taking in fluids that will be the same as you will be using in your chosen marathon. You should consult a nutritionist or read their advice before doing training. Generally do not wait until you are very thirsty before you take in fluids. Regular smaller intakes can work better than large intakes every now and then.
Midweek Training: The concepts of recovery runs and tempo must be clearly understood. First thing to understand is that even in the tempo runs you should not be pushing yourself extremely hard. They are meant to just push you outside you comfort zone slightly to help push the boundaries of your running thresholds. You should consult an expert as to what levels these are for you. Using heart rate monitors or pacing devices are recommended. Recovery runs really have to be that, they should be easy, dead easy! Midweek runs also build up in distance gradually and also in tempo.
Interval Sessions: I’ve always believed that interval sessions are absolutely key to improving your running times. If your target is to get round a marathon and not walk at all for example then maybe these are not for you, but anyone with an eye on a target time and pushing themselves then this is a key part of your training. Longer reps of 800m x 6/8 or 3000m x 3 are ideal for marathon training. Joining in with the Chasers session is recommended as running these sessions on your own is not much fun.
Cross-Training: Personally I use cycling and the elliptical trainer for cross training but it is whatever suits you as long as it is aerobic. They are intended to help you aerobic capacity while resting the muscles you primarily use for running, generally increasing fitness. Try to avoid sessions that include short bursts of speed i.e. squash and tennis for these sessions.
Rest: Incredibly important. You can’t run well unless your body is ready for it. If you're regularly tired, you will not reach your potential. Consistency is the key not putting in as many sessions as possible.