Four Day Marathon training Guide (with a bonus 5th Day if able and used to running 5 days a week).
My Recommendation is a commitment to a minimum of 4 run days
Day 1 (Monday) or day 3 (Wed/Fri/Sat or Sun depending on long run day)
50mins easy with 6 by fast 100m strides after
Tuesday – UCD
1500m loop warm up and 3 strides.
session starting 7.15
Marathon group 7/8 by 1500m loop with 1min rec (half marathon effort)
Rest of the Group
4/5 by 1500m loop with 2 mins rec 10km based effort
Thursday
10min warm up and strides
Marathon group –
16 by 400m with 1 min rec 10km effort
Rest of the group
12 by 400m with 90 sec recovery 5km effort
Long Run Sat/Sun
Marathon group –
2 hours easy. relaxed and controlled
Bonus day (if planning 5 day running plan for the marathon) 35mins easy
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