Running a marathon is no joke, and it is not possible to improvise. Following a marathon training schedule is important, but, as we explained in this article , you need to set a realistic race pace (RG) that considers the athlete’s “story”.
To determine a correct RG it is necessary to consider the last three times in which I have run the last three half marathons and multiply the average by 2.2.
For example, if the average of the last 3 half marathons run is 1 hour and 30 minutes, it is necessary to multiply this time by the coefficient of 2.2 to find a presumable time on the marathon of 3 hours and 18 minutes and therefore determine a RG of 4 ‘42 “at km.
On this RG you will then have to find the quantities for the workouts:
FL (slow bottom) = RG + 10 ″
FM (medium bottom) = RG – 10 ″
FP (progressive fund): to be divided into 3 fractions -> 50% FL; 25% RG; 25% FM
Repeated from 1 km = RG – 35 ″
Repeated from 2 km = RG – 25 ″
Fartlek: from running to sensation trying to push as much as possible in the fast part
Before each training session, it is necessary to warm up: a few minutes (12/20) at an easy pace and in progression + a few stretches to:
– increase body temperature;
– make the running mechanics more fluid;
– increase blood flow to the heart and muscles to allow for a faster rate of contraction and relaxation of the muscles;
– accelerate the transmission of nerve impulses and improve the performance of metabolic processes.
WEEK 1
Monday FL 12 km
Tuesday ; REST
Wednesday FM 14 KM
Thursday FP 13 KM
Friday REPEATED 6 X 1 KM RECOVERY 1 KM A FM
Saturday REST
Sunday FL 18 KM + 4 KM RG
WEEK 2
Monday REST
Tuesday ; REPEAT 5 X 2 KM RECOVERY 3 MINUTES FL
Wednesday FL 13 KM
Thursday FP 18 KM
Friday FL 15 KM
Saturday REST
Sunday FM 21 KM
WEEK 3
Monday REST
Tuesday ; RG 18 KM
Wednesday FP 12 KM
Thursday 3 X 5 KM RG – 15 ″ RECOVERY 1 KM FL
Friday FL 14 KM
Saturday REST
Sunday FP 24 KM
WEEK 4
Monday REST
Tuesday ; FL 16 KM
Wednesday FP 14 KM
Thursday 5 X 3 KM RG – 20 ″ RECOVERY 1 KM FL
Friday FM 15 KM
Saturday REST
Sunday FL 22 KM + RG 7 KM
WEEK 5
Monday REST
Tuesday ; FP 12 KM
Wednesday RG 20 KM
Thursday REPEATED 7 X 1 KM REC. 400 METERS RG
Friday FP 14 KM
Saturday REST
Sunday FL 31 KM
WEEK 6
Monday REST
Tuesday ; FP 12 KM + 5 TIMES FARTLEK 2 FAST MINUTES ALTERNATING TO TWO MINUTES LENS
Wednesday RG 22 KM
Thursday FL 18 KM
Friday FM 14 KM
Saturday REST
Sunday 12 KM RG + 15 ″ + 12 KM RG + 6 KM RG-15 ″
WEEK 7
Monday REST
Tuesday ; FP 14 KM
Wednesday FL 20 KM
Thursday REPEATED 10 X 1 KM RG – 10 ″ REC. 500 METERS FL
Friday FM 15 KM
Saturday REST
Sunday FL 20 KM + RG 13 KM
WEEK 8
Monday REST
Tuesday ; FP 14 KM
Wednesday RG 18 KM
Thursday REPEATED 5 X 2 KM REC. 800 METERS FL
Friday FP 13 KM
Saturday REST
Sunday FL 20 KM + 12 KM RG + 4 KM FM
WEEK 9
Monday REST
Tuesday ; FM 14 KM
Wednesday RG 23 KM
Thursday FP 12 KM
Friday FM 21 KM
Saturday REST
Sunday FP 27 KM
WEEK 10
Monday REST
Tuesday ; FP 12 KM
Wednesday RG 10 KM + 12 KM FM + 2 KM RG – 20 ″
Thursday REPEATED 10 X 1 KM REC. 500 METERS FL
Friday FP 14 KM
Saturday REST
Sunday RG 21 KM + 4 KM FM
WEEK 11
Monday REST
Tuesday ; FP 14 KM
Wednesday FL 18 KM
Thursday FL 15 + 5 KM RG
Friday FP 10 KM + 5 TIMES FARTLEK 2 FAST MINUTES + 2 LOW MINUTES
Saturday REST
Sunday RG 22 KM
WEEK 12
Monday REST
Tuesday ; FL 12 KM
Wednesday REPEATED 3 X 2 KM RECOVERY 3 MINUTES FL
Thursday FL 6 KM + EXTENSIONS
Friday REST
Saturday REST
Sunday RACE