Training Schedule for London Marathon

This schedule has been based around our club nights and should help any beginner or improver for the London Marathon.

This does not have to be followed religiously you can adapt it for your own requirements

The only thing I would emphasise is that one run in the week must be a long one and you need to build up to it.

Training Runs We hold regular Sunday training runs so people can train as a group therefore you are helping each other. Keep a check on our website chat board – Sunday Runs for details.

The Rest Days are important so your body can recover from the extra effort you are putting in. But if you feel you must exercise go swimming or cycling or gym instead as you would be using different muscle groups.

Effort Sessions are used to help vary your race pace and give you speed endurance as maintaining one steady pace for 26 miles is not practical. These sessions do not compare with Track based training sessions, On our recovery part we continue to run at a very easy pace to allow our heart rate to drop and the breathing becomes easy. Whereas they will completely stop & rest.

Stretching should be part of your daily program and can be done separately from warm ups and warm down. Beware of over stretching after a long hard run, ideally you should consider doing these exercise on a separate session when the muscles and tendons are not tired or sore. See London Marathon website for stretching exercises.

Injuries at some time in training or racing a person can hurt themselves. Do not ignore it. When it happens – remember Rest –Ice-Compress-Elevate, Then seek advice from Sports Injury Therapist’s

Sports Massages Very helpful in preventing injury as you now are increasing the stress levels in the body. Massage will help remove toxins and tightness in the leg muscles.

Diet - there are so many opinions on this, but it should be a well-balanced diet so eat as you feel, remember to hydrate well and not too much alcohol.

Races- can be used instead of the long training run i.e. a half marathon or a 15 miler. (Some race dates not yet known).

If anyone wants specific help, please do not hesitate to contact me.

Malcolm Potter

Malcolm Potter on 01245 – 607455 or e-mail by add "Malcom. Potter" to @springfieldstriders.org.uk Training Schedule for London Marathon 2014 Approx. Week Date Day Time Approx. Mile Session Week Miles 1 24/12/2013 Tuesday 40-45 mins 4 or 5 miles Easy run 25/12/2013 Wednesday Xmas Day rest day Rest day 26/12/2013 Thursday Boxing Day race 27/12/2013 Friday Rest day Rest day 28/12/2013 Saturday Rest day 29/12/2013 Sunday 60-75 Min 6-8 miles Long steady run 10-13M 30/12/2013 Monday Rest day Rest day 2 31/12/2013 Tuesday 60-70 min 6-7 miles Easy run 01/01/2014 Wednesday Rest day New Year’s day Club Night - easy 02/01/2014 Thursday 40-45 mins 4 or 5 miles run 03/01/2014 Friday Rest day 04/01/2014 Saturday 40-45 mins 4 or 5 miles Steady paced run 05/01/2014 Sunday 1-1.15hr 6-8 miles Long steady run 20-25M 06/01/2014 Monday Rest day Club effort session - i.e. Hill 3 07/01/2014 Tuesday 60-70 min 6-7 miles reps/fartlek/speed endurance reps. 08/01/2014 Wednesday Rest day Club Night - steady paced run 09/01/2014 Thursday 50-60 mins 5-6 miles - Start to extend the Thursday routes 10/01/2014 Friday Rest day Steady paced run 11/01/2014 Saturday 40-45 mins 4 or 5 miles with a few strides or Park Run 12/01/2014 Sunday 1.30hr-1.45hr 10 -12 miles Long steady run 25-30M 13/01/2014 Monday Rest day Rest day Club effort session - i.e. Hill 4 14/01/2014 Tuesday 60-70 min 6-7 miles reps/fartlek/speed endurance reps. 15/01/2014 Wednesday Rest day Rest day Club Night - steady paced run 16/01/2014 Thursday 50-60 mins 5-6 miles - Start to extend the Thursday routes 17/01/2014 Friday Rest day Steady paced run 18/01/2014 Saturday 40-45 mins 4 or 5 miles with a few strides or Park Run 19/01/2014 Sunday 1.30hr-1.45hr 10 -12 miles Long steady run 20-20M 20/01/2014 Monday Rest Day Malcolm Potter on 01245 – 607455 or e-mail by add "malcom.potter" to @springfieldstriders.org.uk