For Runners aiming
at 55 to 75 & 80 to 100 Miles/Week
Designed by
These schedules
are aimed at runners who have already reached a high level of training
background and have been regularly training at up to 50 miles or above per week
for the last 6 months to 1 year. Many will probably have run a marathon
already, but not necessarily. The aim is to establish long runs fairly early on
so that marathon endurance is established before specific speed work brings you
to a peak. Maximum mileage will thus be reached 2 months before the
|
Week 1 |
55 to
75 Miles per Week |
80 to
100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
2 hrs steady |
|
MONDAY |
Tempo 45mins @ marathon pace |
Am: 45mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 30mins easy Pm: 20 x 300m/100m jog rec @ 10km pace |
Am: 45mins easy Pm: 5 sets of 5 x 300m/100 jog 5 mins between sets @ 5
km pace |
|
WEDNESDAY |
1 hr 20mins steady |
Am: 45mins easy Pm: 1 hr 30mins steady |
|
THURSDAY |
Am: 30mins easy Pm: 30mins @ threshold pace + 8 x 400m/ 200 jog rec @ 10km
pace |
Am: 40mins easy Pm: 30mins @ threshold pace + 10 x 400m/ 200 jog rec @
10km pace |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
1 hr steady |
Am: 45mins fartlek Pm: 1 hr steady |
|
Week 2 |
55 to
75 Miles per Week |
80 to
100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
2hr steady |
|
MONDAY |
Tempo 45mins @ marathon pace |
Am: 45 mins Pm: Tempo - 1 hr @ marathon pace |
|
TUESDAY |
Am: 30mins easy Pm: 20 x 300m/100m jog rec @ 10km pace |
Am: 45mins easy Pm: 5 sets of 5 x 300m/100 jog 5mins between sets @ 5 km
pace |
|
WEDNESDAY |
1 hr 20mins steady |
Am: 45mins easy Pm: 1 hr 30mins steady |
|
THURSDAY |
Am: 30mins easy Pm: 30mins @ threshold pace + 8 x 400m/ 200 jog rec @ 10km
pace |
Am: 40mins easy Pm: 30mins @ threshold pace + 10 x 400m/ 200 jog rec @
10km pace |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
Week 3 |
55 to
75 Miles per Week |
80 to
100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
2 hrs steady |
|
MONDAY |
Tempo 45 mins @ marathon pace |
Am: 45mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 30 mins easy Pm: Pyramid session 200/200 jog 400/200 jog 600/200
jog 800/200 jog 600/200 jog 400/200 jog 200. pace from 1 mile to 5km |
Am: 30mins easy Pm: Pyramid session 200/200 jog 400/200 jog 600/200
jog 800/200 jog 600/200 jog 400/200 jog 200. pace from 1 mile to 5km |
|
WEDNESDAY |
1 hr 20mins steady |
Am: 45mins easy Pm: 1 hr 30mins steady |
|
THURSDAY |
1 hr steady |
Am: 40mins easy Pm: 1 hr steady |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
Warm-up 20mins Kenyan hills cool down |
Am: 45mins easy Pm: warm-up Kenyan hills cool down |
|
Week 4 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
1 hr steady |
1 hr steady |
|
MONDAY |
45mins easy |
Am: 30mins easy Pm: 45mins steady |
|
TUESDAY |
45mins steady |
Am: 30mins easy Pm: 45mins steady |
|
WEDNESDAY |
1 hr steady |
1 hr steady |
|
THURSDAY |
45mins fartlek |
Am: 30mins easy Pm: 45mins fartlek |
|
FRIDAY |
45mins easy |
45mins easy |
|
SATURDAY |
1 hr steady |
1 hr steady |
|
Week 5 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30mins easy |
|
MONDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
TUESDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
WEDNESDAY |
1 hr 30mins easy |
Am: 45mins easy Pm: 1 hr 30mins easy |
|
THURSDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
Week 6 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30mins easy |
|
MONDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 30mins easy Pm: 1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
WEDNESDAY |
1 hr 30mins steady |
Am: 45mins easy Pm: 1 hr 30mins steady |
|
THURSDAY |
Am: 30mins easy Pm: 1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
Week 7 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30mins easy |
|
MONDAY |
1 hr on hilly course maintain pace up and over the hills |
Am: 45mins easy Pm:1 hr on hilly course maintain pace up and over the
hills |
|
TUESDAY |
Am: 30mins easy Pm: 45mins fartlek |
Am: 45mins easy Pm: 1 hr fartlek |
|
WEDNESDAY |
1 hr 30mins steady |
Am: 45mins easy Pm: 1 hr 30mins |
|
THURSDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
1 hr steady |
Am: 1 hr steady Pm: 1 hr steady |
|
Week 8 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
2 hrs 30mins steady |
Am: 2 hrs 30mins steady Pm: 30mins easy |
|
MONDAY |
Hilly 1 hr |
Am: 45mins easy Pm: hilly 1 hr |
|
TUESDAY |
Am: 30mins easy Pm: 1 hr fartlek |
Am: 45mins easy Pm: 1 hr fartlek |
|
WEDNESDAY |
1 hr 30mins steady |
Am: 45mins Pm: 1 hr 30mins steady |
|
THURSDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
Week 9 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
1 hr steady |
1 hr steady |
|
MONDAY |
45mins hilly run |
1 hr hilly run |
|
TUESDAY |
1 hr steady |
Am: 30mins easy Pm: 1 hr steady |
|
WEDNESDAY |
1 hr steady |
1 hr steady |
|
THURSDAY |
45mins easy |
Am: 45mins easy Pm: 45mins steady |
|
FRIDAY |
45mins easy |
45mins steady |
|
SATURDAY |
1 hr steady |
1 hr steady |
|
Week 10 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30mins easy |
|
MONDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 30mins easy Pm: 15 x 400/100 jog recovery @ 10km pace |
Am: 45mins easy Pm: 20 x 400/100 jog rec @ 10km pace |
|
WEDNESDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
THURSDAY |
Am: 30mins easy Pm: warm-up 20mins Kenyan hills cool down |
Am: 45mins easy Pm: warm-up 20 mins Kenyan hills cool down |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
1 hrs steady |
Am: 1 hr steady Pm : 45mins easy |
|
Week 11 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30mins easy |
|
MONDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 30mins easy Pm: 15 x 400/100 jog recovery @ 10km pace |
Am: 45mins easy Pm: 20 x 400/100 jog recovery @ 10km pace |
|
WEDNESDAY |
1 hr 30mins steady |
Am: 45mins easy Pm: 1 hr 30mins steady |
|
THURSDAY |
Am: 30mins easy Pm: warm-up 25 mins Kenyan hills cool down |
Am: 45mins easy Pm: warm-up 25mins Kenyan hills cool down |
|
FRIDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
SATURDAY |
Tempo warm-up 40mins at marathon pace cool down |
Am: 45mins easy Pm: Tempo run warm-up 40mins at marathon pace. |
|
Week 12 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
3 hr steady |
Am: 3 hr steady Pm: 30mins easy |
|
MONDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 30mins easy Pm: 30mins tempo run @ marathon speed followed by 10 x
400m at 10km speed with 200 jog recoveries. |
Am: 45mins easy Pm: 30 min tempo run @ marathon speed followed by 10 x
400m at 10km speed with 200 jog recoveries. |
|
WEDNESDAY |
1 hr 30mins steady |
Am: 45mins easy Pm: 1 hr 30mins steady |
|
THURSDAY |
Am: 30mins easy Pm: warm up 25mins Kenyan hills cool down |
Am: 30mins easy Pm: warm up 30mins Kenyan hills cool down |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
Tempo 40mins @ marathon pace |
Am: 45mins easy Pm: Tempo 40mins at marathon pace. |
|
Week 13 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
2 hrs steady |
|
MONDAY |
1 hr steady |
1 hr steady |
|
TUESDAY |
3 sets of 400/800 @ 3km/5km pace, 200 jog between efforts,
5mins between sets. |
Am: 45mins easy Pm: 5 sets of 400/800 @ 3km/5km pace, 200 jog between
efforts, 5mins between sets. |
|
WEDNESDAY |
1 hr steady |
1 hr steady |
|
THURSDAY |
25mins Kenyan hills |
Am: 45mins easy Pm: 30mins Kenyan hills |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm 45mins easy |
|
SATURDAY |
1 hr steady |
1 hr steady |
|
Week 14 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
3 hrs steady |
Am: 3 hrs steady Pm: 30mins easy |
|
MONDAY |
Tempo warm-up 2 x 15mins at 10km pace/10mins jog
between long cool down |
Am: 45mins easy Pm: tempo warm-up 2 x 15mins at 10km pace/10mins jog
between long cool down |
|
TUESDAY |
Am: 30mins easy Pm: Pyramid 200/400/600/800/600/400/200 200 jog
recovery pace from 1 mile to 5km |
Am: 45mins easy Pm: Pyramid 200/400/600/800/600/400/200 200 jog
recovery pace from 1 mile to 5km |
|
WEDNESDAY |
1 hr 30mins |
Am: 45mins easy Pm: 1 hr 30mins |
|
THURSDAY |
Am: 30mins easy Pm: 5 x 1km @ 5km pace, 2mins recovery |
Am: 45mins easy Pm: 5 x 1 mile @ 5km pace, 3mins recovery |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
6 miles: start with mile 1 @ marathon pace, then mile 2 @
10km pace alternate between the two paces for the rest of the run. |
Am: 45mins easy Pm: 8 miles: start with mile 1 at marathon pace, then mile
2 @ 10km pace alternate between the two paces for rest of run. |
|
Week 15 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
Am: 2 hrs steady Pm: 30mins easy |
|
MONDAY |
Tempo Run: 2 x 10mins @ 5km pace, 5mins recovery between. |
Am: 45mins Pm: Tempo Run: 3 x 10mins @ 5km pace, 5mins recovery
between. |
|
TUESDAY |
Am: 45mins easy Pm: 12 x 400/200 jog recovery @ 5km pace |
Am: 45mins easy Pm: 12 x 400/200 jog recovery @ 5km pace |
|
WEDNESDAY |
1 hr 30mins steady |
Am: 45mins easy Pm: 1 hr 30mins steady |
|
THURSDAY |
Am: 45mins easy Pm: 12 x 400/200 jog recovery @ 5km pace |
Am: 45mins easy Pm: 12 x 400/200 jog recovery @ 5km pace |
|
FRIDAY |
Am: 45mins easy Pm: 45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
Threshold run warm-up 20ins cool down |
Am: 45mins easy Threshold run warm-up 30mins cool down |
|
Week 16 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
2 hrs steady |
2 hrs steady |
|
MONDAY |
1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
TUESDAY |
Am: 45mins easy Pm: 8 x 400/200 jog recovery @ 1 mile pace |
Am: 45mins easy Pm: 8 x 400/200 jog recovery @ 1 mile pace |
|
WEDNESDAY |
Am: 30mins easy Pm: 1 hr steady |
Am: 45mins easy Pm: 1 hr steady |
|
THURSDAY |
Am: 45mins easy Pm: 5 x 1km @ 5km pace, 3mins rec |
Am: 45mins easy Pm: 5 x 1km @ 5km pace, 3mins rec |
|
FRIDAY |
45mins easy |
Am: 45mins easy Pm: 45mins easy |
|
SATURDAY |
Threshold warm-up, 20mins threshold pace cool down |
Threshold warm-up, 30mins threshold pace cool down |
|
Week 17 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
1 hr 30mins steady picking up pace to run last 30mins at
marathon pace |
1 hr 30mins steady picking up pace to run last 30mins at
marathon pace |
|
MONDAY |
1 hr steady |
1 hr steady |
|
TUESDAY |
8 x 400/200 jog rec @ mile pace |
8 x 400/200 jog rec @ mile pace |
|
WEDNESDAY |
1 hr steady last 20mins picking up pace to finish fast |
1 hr steady last 20mins picking up pace to finish fast |
|
THURSDAY |
3 x 1 mile @ 5km pace/4mins rec |
3 x 1 mile @ 5kmpace/4mins rec |
|
FRIDAY |
45mins easy |
45mins easy |
|
SATURDAY |
Tempo 20mins at marathon pace |
Tempo 20mins at marathon pace |
|
Week 18 |
55 to 75 Miles per Week |
80 to 100 Mile Per Week |
|
SUNDAY |
1 hr steady |
1 hr steady |
|
MONDAY |
1 hr steady |
1 hr steady |
|
TUESDAY |
10 x 200m/200m jog recovery @ 3km pace |
10 x 200/200m jog rec @ 3km pace |
|
WEDNESDAY |
20mins easy |
20mins easy |
|
THURSDAY |
15mins easy |
15mins easy |
|
FRIDAY |
10min jog |
10min jog |
|
SATURDAY |
10min jog |
10min jog |
|
|
With the kind
permission of Mike Gratton Please visit their website on: http://www.209events.com/