16주 / Sub 3:45 훈련 매뉴얼 > 2023 JTBC 서울 마라톤

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Week One (23M)
Mon 4M (miles) (38 mins) easy

Tue Rest

Wed 5M (48 mins) easy

Thu 3M (25 mins 30 secs) marathon pace

Fri Rest

Sat 3M (30 mins) easy

Sun 8M (75 mins) long

Week Two (29M)
Mon Rest

Tue 7M consisting of the following: 1M jog, then 3 x 1.5M (or 12 mins) tempo, with 400m (3-min) jog recoveries, then 1M jog to cool down

Wed 6M (58 mins) easy

Thu 4M of 1M jog, then 2M (approx 16 mins) temp, then 1M jog

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 10M (95 mins) long

Week Three (31M)
Mon Rest

Tue 7M of 1M jog, then 4 x 1M (or 7:30 mins) fast, with 400m (or 3-min) jog recoveries, then 1M jog

Wed 7M (70 mins) easy

Thu 4M (34 mins) marathon pace

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 10M (95 mins) long

Week Four (30M)
Mon Rest

Tue 6M consisting of the following: 1M jog, then 5 x 800m (or 4 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog

Wed 8M (80 mins) easy

Thu 1M jog, then 3M (25 mins 30 secs) marathon pace, then 1M jog

Fri Rest

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Sat 3M (30 mins) easy

Sun 8M consisting of: 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-46:00 10K or sub-37:00 5-miler

Week Five (32M)
Mon Rest

Tue 6M consisting of: 1M jog, then 4M (or 35 mins) fartlek (3 mins fast, 2 mins slow), then 1M jog

Wed 6M (57 mins) easy

Thu 5M (42 mins 30secs) marathon pace

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 12M (1hr 55) long

Week Six (36M)
Mon Rest

Tue 6M consisting of: 1M jog, then 8 x 2 mins uphill, jog back down. Then 1M jog at end of session

Wed 7M (67 mins) easy

Thu 1M jog, then 4M (32 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 14M (2hrs 15) slow

Week Seven (40M)
Mon Rest

Tue 6M consisting of: 1M jog and strides, then 10 x 400 mins at 5K pace, with 200m ( or 1-min 30) jog recoveries, then 1M jog

Wed 8M (75 mins) easy

Thu 7M (59 mins 30 secs) marathon pace

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 16M (2hrs 30) long

Week Eight (35M)
Mon Rest

Tue 5M consisting of: of 1M jog and strides, then 12 x 200m at 1 mile pace, with 200m (or 1-min) jog recoveries, then 1M jog

Wed 7M (65 mins) easy

Thu 1M jog, then 3M (24 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun Race (ideally half-marathon) (15M inc warm up/ cool down). Aim for sub-1:50.

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 (45M)
Mon Rest

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

Wed 8M (75 mins) easy

Thu 9M (76 mins 30 secs) marathon pace

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 18M (approx 2hrs 35) long

Week Ten (39M)
Mon Rest

Tue 7M consisting of: 1M jog, then 3 x 1.5M (or 12 mins) tempo, with 400m (or 3-min) jog recoveries, then 1M jog

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Wed 9M (85 mins) easy

Thu 1M jog, then 3M (24 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun Half-marathon. Aim for sub-1:45 (15M inc warm up and cool down)

Week Eleven (44M)
Mon Rest

Tue 1M jog, then 5M (or 50 mins) fartlek (3mins fast, 2mins slow), then 1M jog

Wed 6M (58 mins) slow

Thu 8M (68 mins) marathon pace

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 20M (3hrs 10) long

Week Twelve (44M)
Mon Rest

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

Wed 7M (72 mins) easy

Thu 1M jog, then 3M (24 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 21M (3hrs 30) long

Week Thirteen (43M)
Mon Rest

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

Wed 7M (65 mins) easy

Thu 1M jog, then 4M (32 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 20M (3hrs 20) long

Week Fourteen (34M)
Mon Rest

Tue 6M consisting of: 1M jog, then 6 x 800m (or 4 mins) at 10K pace, with 100m (or 1-min) jog recoveries, then 1M jog

Wed 6M (58 mins) easy

Thu 7M (59 mins 30 secs) marathon pace

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 12M (2 hrs) long

Week Fifteen (26M)
Mon Rest

Tue 5M of 1M jog, then 8 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1M jog

Wed 5M (48 mins) slow

Thu 1M jog, then 3M (24 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 8M (75 mins) long

Week Sixteen (35M inc race)
Mon Rest

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

Wed 3M (30 mins) easy

Thu Rest

Fri Rest

Sat 2M (or 20 mins) easy

Sun Race day