16 WEEK TRAINING PLAN FOR MARATHON

INTRODUCTION
Thank you for downloading this training plan. It has been carefully designed to prepare you for a top performance in the upcoming events at Standard Chartered Marathon Singapore. It is important to commit the time to your preparation. You dont have to train hard and fast all the time to get better but you do need to consistently train. This plan will act as your guide for the next 16 weeks. While the plan doesnt clearly state it, we are progressively taking you on a journey through the 3 phases of training base, strength and specifics. Base Phase Focus Improve basic fitness Improve fuel efficiency (fat burning) Improve lactate clearing ability Strength Phase Focus Improve strength endurance Improve fuel efficiency (fat burning) Improve lactate clearing ability Improve recovery rate Improve ability to tolerate training Specifics Phase Focus Simulate race intensities and conditions

TRAINING TERMINOLOGY
All runs are prescribed in minutes. On days when you feel good you will go slightly further. On days when you feel tired you will cover slightly less distance. Dont worry; the important thing is the accumulation of volume (kms) over time while maximising recovery. A = Accelerations Build up your speed from an easy jog to a relaxed sprint. 1 6 x 20 seconds. C = Course Run on parts of the course. E = Easy Easy running at a conversational pace. H = Hills. Easy running over a course of rolling hills. HR = Hill Repeats Hill efforts run at race pace up a gradual incline. 1 6 x 200 m. RP = Race Pace Run at the pace that you will complete the race. 1 4 x 5 min. S = Speed Run slightly faster than your planned race pace. 1 4 x 3 min.

Singapore 27 Purvis Street #03-02 Singapore 188604

www.journeyfitnesscompany.com T +65 6337 7903 F +65 6337 7912 E info@journeyfitnesscompany.com

Official Training Partner of Standard Chartered Marathon Singapore 2013 Journey Fitness Company

MARATHON TRAINING PLAN

Week 1 MON TUE WED THU FRI SAT SUN
DAY OFF 30min E DAY OFF 30min H DAY OFF 40min E 75min E

Week 2
DAY OFF 30min E DAY OFF 30min H DAY OFF 50min E 90min E

Week 3
DAY OFF 30min E DAY OFF 30min H DAY OFF 60min E 105min E

Week 4
DAY OFF 30min E DAY OFF 30min H DAY OFF 30min E 60min E

Week 5
DAY OFF 40min H DAY OFF 40min HR DAY OFF 70min H 120min E

Week 6
DAY OFF 40min H DAY OFF 40min HR DAY OFF 80min H 135min E

Week 7
DAY OFF 30min H DAY OFF 30min HR DAY OFF 60min H 105min E

Week 8
DAY OFF 50min H DAY OFF 50min HR DAY OFF 80min H 150min E

Week 9 MON TUE WED THU FRI SAT SUN

DAY OFF 50min H DAY OFF 50min HR DAY OFF 90min H 165min E

Week 10
DAY OFF 40min H DAY OFF 40min HR DAY OFF 70min H 135min E

Week 11
DAY OFF 60min H DAY OFF 60min HR DAY OFF 90min H 180min E

Week 12
DAY OFF 50min HR DAY OFF 50min RP DAY OFF 70min H 195min C

Week 13
DAY OFF 45min S DAY OFF 45min RP DAY OFF 60min H 165min C

Week 14
DAY OFF 40min S DAY OFF 40min RP3 DAY OFF 50min H 210min C

Week 15
DAY OFF 35min S DAY OFF 35min RP DAY OFF 40min H 120min C

Week 16
DAY OFF 30min S DAY OFF 30min A DAY OFF 15min A SCMS 42K RACE

Singapore 27 Purvis Street #03-02 Singapore 188604

www.journeyfitnesscompany.com T +65 6337 7903 F +65 6337 7912 E info@journeyfitnesscompany.com

Official Training Partner of Standard Chartered Marathon Singapore 2013 Journey Fitness Company

RESOURCES
Want this plan sent to your email? You can also sign up to receive weekly training emails at marathonsingapore.com. Want personal help and support for your training? Subscribe to our team training platform and access: Personal training plans Personal heart rate training zones Season planning Coach support And much more

DISCLAIMER
Journey Fitness Company cannot accept any responsibility for death or injuries caused by any information contained within. All information is provided in good faith. You should consult your doctor before embarking on any programme of physical activity. By using this information you agree to indemnify, defend, and hold Journey Fitness Company harmless from and against any claims, actions, demands or other proceedings brought against us by a third party, to the extent that such claim, suit, action or other proceeding brought against us is based on or arises in connection with your use of the plan, any breach by you of these terms and conditions or a claim that your use of the plan infringes any intellectual property rights of any third party or is libelous or defamatory, or otherwise results in injury or damage to any third party.

Join our team JourneyFitnessCompany.com/train-with-us Like us on Facebook Facebook.com/JourneyFitnessCompany

Singapore 27 Purvis Street #03-02 Singapore 188604

www.journeyfitnesscompany.com T +65 6337 7903 F +65 6337 7912 E info@journeyfitnesscompany.com

Official Training Partner of Standard Chartered Marathon Singapore 2013 Journey Fitness Company