16주 / Sub 4:00 훈련 매뉴얼 > 2023 JTBC 서울 마라톤

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Week One (19M)
Mon 3M (miles) (or 30 mins, if you prefer to train by time) easy

Tue Rest

Wed 4M (40 mins) easy

Thu 2M (18 mins) marathon pace

Fri Rest

Sat 3M (30 mins) easy

Sun 7M (70 mins) easy

Week Two (25M)
Mon Rest

Tue 5M consisting of the following: 1M jog, then 2 x 1.5M (or 13 mins) tempo pace, with 400m (3-min) jog recoveries between sets, then 1M jog

Wed 5M (50 mins) easy

Thu 1M jog, then 2M (18 mins) marathon pace, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 8M (80 mins) easy

Week Three (29M)
Mon Rest

Tue 6M consisting of the following: 1M jog, then 3 x 1M (or 8:30 mins) tempo pace, with 400m (3-min) jog recoveries between sets, then 1M jog

Wed 6M (60 mins) easy

Thu 1M jog, then 3M (27 mins) marathon pace, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 9M (90 mins) easy

Week Four (27M)
Mon Rest

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

Wed 7M (70 mins) easy

Thu 1M jog, then 2M (16 mins) brisk, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-50:00 10K or sub-40:00 5-miler

Week Five (30M)
Mon Rest

Tue 1M jog, then 4M (or 40 mins) fartlek, then 1M jog

Wed 5M (50 mins) easy

Thu 5M (50 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 11M (1hr 50) easy

Week Six (33M)
Mon Rest

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

Wed 6M (60 mins) easy

Thu 1M jog, then 3M (25 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 13M (2hrs 10) easy

Week Seven (37M)
Mon Rest

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

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Wed 7M (70 mins) easy

Thu 6M (60 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 15M (2hrs 30) easy

Week Eight (31M)
Mon Rest

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

Wed 7M (70 mins) easy

Thu 1M jog, then 2M (16 mins) tempo pace, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun Race (ideally half-marathon) (15M inc warm up/ cool down)

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 (41M)
Mon Rest

Tue 6M consisting of the following: 1M jog and strides, 10 x 90 seconds uphill, jog back down, then 1M jog at end of session

Wed 7M (70 mins) easy

Thu 8M (80 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 17M (2hrs 55) easy

Week Ten (38M)
Mon Rest

Tue 7M consisting of the following: 1M jog, 3 x 1.5M (or 13mins) tempo, with 400m (or 3-min) jog recoveries between reps, the 1M jog

Wed 8M (82 mins) easy

Thu 1 mile jog, then 3M (26 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun Half-marathon. Aim for sub-1:50 (15M inc warm up and cool down)

Week Eleven (43M)
Mon Rest

Tue 1M jog, then 5M (or 50 mins) fartlek, then 1M jog

Wed 6M (60 mins) easy

Thu 8M (80 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 19M (3hrs 15) easy

Week Twelve (43M)
Mon Rest

Tue 7M consisting of: 1M jog and strides, 4 x 1M (or 9 mins) marathon pace with 200m (or 90 secs) jog recoveries, then 1M jog

Wed 7M (70 mins) easy

Thu 1M jog, then 3M (26 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 21M (3hrs 35) easy

Week Thirteen (42M)
Mon Rest

Tue 6M consisting of the following: 1M jog and strides, then 10 x 90 seconds uphill, jog back down, then 1M jog at end of session

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Wed 7M (70 mins) easy

Thu 1M jog, 4M (34 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 20M (3hrs 25) slow

Week Fourteen (39M)
Mon Rest
Tue 1M jog, then 6 x 800m (or 4 mins) at 10K pace, with 100m (or 1-min) jog recoveries between sets, then 1M jog

Wed 6M (60 mins) easy

Thu 7M (70 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 18M (3hrs 05) easy

Week Fifteen (30M)
Mon Rest

Tue 5M of the following: 1M jog, then 8 x 400m (or 90 secs) at 5K pace, with 200m (or 2-min) jog recoveries between sets, then 1M jog

Wed 5M (50 mins) easy

Thu 1M jog, then 3M (25 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 12M (2hrs) easy

Week Sixteen (35M inc race)
Mon Rest

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

Wed 3M (30 mins) easy

Thu Rest

Fri Rest

Sat 2M (or 20 mins) easy

Sun Race day