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Hi ,
It looks like you're using an ad blocker.

The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch

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Marathon Training Plan

14 Week Sub 4hr Marathon 2011

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1		3mi 00:27:43		Intervals 3mi 00:28:37 10m warm-up jog 10*30sec fast 1m recovery easy 5m jog	5mi 00:43:08 Easy		3mi Aim for 24m
Week 2	Long Run 9mi Steady		Long Run 6mi Steady	Hill Work 0mi 10m warm-up, 8*40secs uphill jog back, 10m warm-down	6mi Easy	5mi Steady	Long Run 12mi aim 2 hours
Week 3		6mi Steady	Intervals 0mi Warm-up, 460secs FAST then 430secs fast, both with 60sec recoveries then 10m jog	6mi Easy		0mi 20m jog and strides	Race 6mi Aim 52m
Week 4		6mi Easy	Hill Work 0mi 10m jog, 8*40secs uphill, recovery back down, 10m warm-down	6mi Easy		0mi 20m moderate	6mi race pace
Week 5	Fartleks 6mi		Intervals 0mi 10m jog, 10*40sec uphill jog back recovery, then jog home	5mi Easy			Long Run 15mi moderate pace
Week 6		6mi steady	Intervals 6mi steady, including10*1m fast, 2m slow	Intervals 6mi 2m easy, 2m brisk, 2m easy		0mi 25m easy	Tempo 6mi 10k race or 6m fast
Week 7		Fartleks 6mi	Intervals 0mi warm-up, 3*1m timed, 4m recovery, warm down	5mi easy		0mi 25m easy	Race 13.2mi Brighton Half
Week 8		6mi 2m easy, 3m brisk, 1m jog	Hill Work 0mi 10*40secs fast uphill, jog back down	6mi easy		18mi easy aim for 3 hours
Week 9							Long Run 20mi
Week 10		5mi very easy, off-road	Fartleks 6mi easy	6mi easy		0mi 30m on grass	Long Run 20mi practice fuelling 2m walk every hour aim for 3:20
Week 11		5mi very easy off-road	Fartleks 6mi	8mi steady		0mi 30m easy on grass	Long Run 22mi take drinks, practice fuelling
Week 12		4mi very easy off-road	6mi steady	Intervals 6mi 6m incl 6*2m fast, 2m slow		0mi 30m steady	Race 6mi 6-10m with long warm-up & warm-down
Week 13		6mi easy	Intervals 6mi 6m incl. 8*1m fast, 1m slow	5mi steady		Race Pace 0mi warm-up then 3m at marathon pace then warm-down	Long Run 10mi 10m steady in race kit, practice pre-race routine
Week 14		Intervals 0mi 5m steady plus 6*1m brisk	0mi rest or 20m easy	Long Run 0mi 20m easy		Long Run 0mi 15m jog incl. 6*100metre strides

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