LONDON Get Kids Going!

would like to thank

MARATHON TRAINING PROGRAMME THE LONDON FITNESS
CONSULTANCY LTD.

Sport & Mobility for Disabled Children Train Your Body And Mind To Do It! FITNESS for their kind support

Distance: 26.2 Miles

The Get Kids Going! Marathon Training Programme has kindly been designed by the London Fitness Consultancy for all our runners. The programme is for complete beginners to
regular marathon runners. If you have taken up the challenge of doing a marathon please read this training programme to discover how you can train correctly and enjoy your run or race day. It's simple!
Train the body and mind to do it and eliminate as many factors as possible that might stop you.
If are already running on a regular basis then you can adapt the programme accordingly and t into the relevant week. If you are a beginner, start slowly. You may want to tell your GP of your intentions. You
might be intending to walk or jog your way round the course, so be prepared to walk or jog in your training. Please follow the guidelines given below. This 18 week programme will help you to complete any
marathon any where in the World! We hope you enjoy your training. If you need any help or advice please contact Get Kids Going! on info@getkidsgoing.com

WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18

MON RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD

1 1
TUE 4M 2M 2M 2M 3M 3M 4M 4M 5M 5M 5M 5M 5M 5M 5M 5M 5M 5M
S S S S S S S S S S S S S S S S S S
1
WED 2M 1M 3M 3M 5M 5M 6M 6M 8M 8M 8M 8M 8M 8M 8M 8M 8M 3M
E E E E E E E E E E E E E E E E E E

THU RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD

FRI 2x1 4x1 6x1 6x1 8x1 8x1 10x1 10x1 12x1 12x1 8x90 12x90 6x3 Fartlek
12x1 6x3 Fartlek RD
interval sessions
min min min min min min min min min min secs secs min min min

SAT RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD RD

Race
SUN 1M 2M 3M 4M 6M 6M 8M 8M 10 M 10 M 12 M 13 M 15 M 18 M 20 M 16 M 10 M Day
E E E E E E E E E E E E E E E E E 26.2
or or or Miles
10k 10m Half Good
Race Race Marathon Luck!

M = Mile S = steady E = easy min = minutes sec = seconds RD = Rest Day

Fartlek - A Finnish word for Speed Play - which means going out for a run making it up as you go, mixing fast with slow, walk with run, hills with at.
Interval Sessions - These help to improve your tness and increase your pace. Run them at a pace which means you can complete the session. For one minute efforts recover for one minute
with a walk. Equate the recovery time to the effort time on the other sessions.
GET KIDS GOING! 4 CHANDLERY HOUSE , 40 GOWERS WALK, LONDON, E1 8BH Tel: 020 7481 8110, Email: info@getkidsgoing.com, Website: www.getkidsgoing.com