16주 / Sub 3:30 훈련 매뉴얼 > 2023 JTBC 서울 마라톤

• 목록
• 답변

Week One (26M)

Mon 4M (miles) (37 mins) easy

Tue Rest

Wed 5M (45 mins) slow

Thu 3M (24 mins) marathon pace

Fri Rest

Sat 4M (36 mins) easy

Sun 10M (90 mins) long

Week Two (32M)
Mon Rest

Tue 7M consisting of: 1M jog, then 4 x 1M (at 7:30 min/mile pace), with 400m ( or 3-min) jog recoveries. Then 1M jog to end the session.

Wed 6M (53 mins) easy

Thu 4M of 1M jog, then 2M (approx 15 mins) tempo, then 1M jog

Fri Rest

Sat 4M (36 mins) easy or parkrun

Sun 11M (100 mins) long

Week Three (35M)
Mon Rest

Tue 7M consisting of: 1M jog, then 4 x 1M (or 7:20 mins) fast, with 400m ( or 3-min) jog recoveries. Then 1M jog to end the session.

Wed 7M (63 mins) easy

Thu 4M (32 mins) marathon pace

Fri Rest

Sat 4M (36 mins) easy or parkrun

Sun 13M (1hr 55) long

Week Four (31M)
Mon Rest

Tue 6M consisting of: 1M jog, then 6 x 800m (or 3:30 mins), with 2-min (200m) jog recoveries. Then 1M jog to end the session.

Wed 8M (72 mins) easy

Thu 1M jog, then 3M (23 mins) tempo, then 1M jog

Fri Rest

Sat 4M (36 mins) easy

Sun 8M consisting of: 1M jog, then race 10K, then 1M jog. Aim for a sub-43:00 10K.

Week Five (39M)
Mon Rest

Tue 7M consisting of: 1M jog, then 5M (or 45 mins) fartlek (3mins fast, 2 mins slow), then 1M jog

Advertisement - Continue Reading Below

Wed 8M (72 mins) slow

Thu 5M (40 mins) marathon pace

Fri Rest

Sat 4M (36 mins) easy or parkrun

Sun 15M (2hrs 15) long

Week Six (43M)
Mon Rest

Tue 6M consisting of: 1M jog, then 9 x 2 mins uphill, jog back down. Then 1M jog at end of session

Wed 9M (approx 80 mins) easy

Thu 1M jog, then 4M (approx 30 mins) tempo, then 1M jog

Fri Rest

Sat 4M (36 mins) easy or parkrun

Sun 18M (2hrs 40) long

Week Seven (47M)
Mon Rest

Tue 6M consisting of: 1M jog and strides, then 10 x 400m at 5K pace, with 200m (1-min 30) jog recoveries. Then 1M jog to end the session.

Wed 10M (90 mins) slow

Thu 7M (56 mins) marathon pace

Fri Rest

Sat 4M (36 mins) easy or parkrun

Sun 20M (3 hrs) long

Week Eight (36M)
Mon Rest

Tue 5M consisting of: 1M jog and strides, then 12 x 200m at mile pace, with 200m (1-min) jog recoveries. Then 1M jog to end the session.

Wed 8M (72 mins) easy

Thu 1M jog, then 3M (23 mins) tempo, then 1M jog

Fri Rest

Sat 3M (27 mins) easy

Sun Race (ideally half-marathon) or brisk run (15M inc warm up/cool-down). Aim for sub-1:40.

Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.

Week Nine (48M)
Mon Rest

Tue 7M consisting of: 1M jog and strides, then 10 x 2 mins uphill, jog back. Then 1M jog at end of the session.

Wed 8M easy

Thu 9M (72 mins) marathon pace

Fri Rest

Sat 4M (36 mins) easy or parkrun

Sun 20M (3hrs) long

Week Ten (39M)
Mon Rest

Tue 7M consisting of: 1M jog, then 3 x 1.5M (or 11 mins) tempo, with 400m (or 3-min) jog recoveries, then 1M jog.

Wed 9M (80 mins) easy

Thu 1M jog, then 3M (approx 23 mins) tempo, then 1M jog

Advertisement - Continue Reading Below

Fri Rest

Sat 3M (27 mins) easy

Sun Half-marathon Aim for sub-1:37 (15M inc warm up and cool down)

Week Eleven (46M)
Mon Rest

Tue 1M jog, 5M (or 45 mins) fartlek (3mins fast, two mins slow), then 1M jog

Wed 6M (50 mins) easy

Thu 9M (72 mins) marathon pace

Fri Rest

Sat 4M (36 mins) easy or parkrun

Sun 20M (3hrs) long

Week Twelve (48M)
Mon Rest

Tue 8M consisting of: 1M jog and strides, then 5 x 1M (or 7:30 mins) with 200m (or 90 secs) jog recoveries, then 1M jog

Wed 9M (80 mins) easy

Thu 1M jog, then 3M (22 mins) tempo, then 1M jog

Fri Rest

Sat 4M (36 mins) easy or parkrun

Sun 22M (3hrs 18) long

Week Thirteen (45M)
Mon Rest

Tue 8M of 1M jog and strides, 12 x 2 mins uphill, jog back. Then 1M jog at end of session

Wed 7M (60 mins) slow

Thu 1M jog, then 4M (30 mins) brisk, then 1M jog

Fri Rest

Sat 4M (36 mins) easy or parkrun

Sun 20M (3hrs) slow

Week Fourteen (37M)
Mon Rest

Tue 6M consisting of 1M jog, then 6 x 800m (or 3 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog.

Wed 6M (54 mins) easy

Thu 8M (64 mins) marathon pace

Fri Rest

Sat 4M (36 mins) easy

Sun 13M (approx 1hr 20mins) easy

Week Fifteen (21M)
Mon Rest

Tue 6M consisting of: 1M jog, then 9 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries. Then 1M jog to end the session.

Wed 5M (45 mins) easy

Thu 1M jog, then 3M (22 mins) tempo, then 1M jog

Fri Rest

Sat 3M (27 mins) easy

Sun 6M (54 mins) easy

Week Sixteen (35M inc race)
Mon Rest

Tue 4M consisting of 1M jog, then 10 x 200m (or 45 secs) at 5K pace, with 100m (or 30 secs) jog recoveries, then 1M jog

Wed Rest

Thu 3M (27 mins) easy, plus strides

Fri Rest

Sat 2M (or 20 mins) easy

Sun Race day