16주 / Sub 4:30 훈련 매뉴얼 > 2023 JTBC 서울 마라톤

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Week One (13M)
Mon 2M (miles) (or 23 mins, if you prefer to train to time) easy

Tue Rest

Wed 3M (35 mins) easy

Thu 2M (21 mins) marathon pace

Fri Rest

Sat Rest

Sun 6M (70 mins) run/walk

Week Two (20M)
Mon Rest

Tue 5M consisting of the following: 1M jog, then 2 x 1.5M tempo, with 400m jog recovery, then 1M jog

Wed 4M (45 mins) easy

Thu 1M jog, then 2M (18 mins) tempo, then 1M jog

Fri Rest

Sat Rest

Sun 7M (80 mins) run/walk

Week Three (22M)
Mon Rest

Tue 6M consisting of the following: 1M jog, then 3 x 1M tempo, with 400m jog recoveries, then 1M jog

Wed 5M (55 mins) easy

Thu 3M (31 mins) marathon pace

Fri Rest

Sat Rest or easy parkrun

Sun 8M (90 mins) run/walk

Week Four (23M)
Mon Rest

Tue 5M consisting of the following: 1M jog, then 4 x 800m at 10K pace, with 200m jog recoveries, then 1M jog

Wed 6M (66 mins) easy

Thu 1M jog, then 2M (18 mins) tempo, then 1M jog

Fri Rest

Sat Rest

Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-55:00 10K or sub-44:00 5-miler

Week Five (24M)
Mon Rest

Tue 1M jog, then 3M (30 mins) of fartlek (3mins fast, 2mins slow), then 1M jog

Wed 5M (55 mins) easy

Thu 4M (40 mins) marathon pace

Fri Rest

Sat Rest or easy parkrun

Sun 10M (1hrs 45) run/walk

Week Six (27m)
Mon Rest

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Tue 5M of 1M jog, then 8 x 90 seconds uphill, then jog back. Then 1M jog at end of session

Wed 5M (57 mins) easy

Thu 1M jog, then 3M (approx 27 mins) tempo, then 1M jog

Fri Rest

Sat Rest or easy parkrun

Sun 12M (2hrs 5) run/walk

Week Seven (32M)
Mon Rest

Tue 6M consisting of the following: 1M jog and strides, then 9 x 400 at 5K pace, with 200m jog recoveries, then 1M jog

Wed 6M (approx 70 mins) easy

Thu 6M (approx 62 mins) marathon pace

Fri Rest

Sat Rest or easy parkrun

Sun 14M (approx 2hrs 25) run/walk

Week Eight (31M)
Mon Rest

Tue 5M consisting of the following: 1M jog and strides, then 12 x 200m at mile pace, with 200m jog recoveries, then 1M jog

Wed 7M (80 mins) easy

Thu1M jog, then 2M (18 mins) tempo, the 1M jog

Fri Rest

Sat Rest

Sun Race (ideally half-marathon). Aim for sub:2:10hrs (and do a 1M warm-up and 1M 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 (36M)
Mon Rest

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

Wed 6M (70 mins) easy

Thu 8M (80 mins) steady

Fri Rest

Sat Rest or parkrun

Sun 16M (3hrs) long

Week Ten (34M)
Mon Rest

Tue 7M of 1M jog, 3 x 1.5M (or 15 mins) fast with 400m (or 3-min) jog recoveries, then 1 mile jog

Wed 7M (80 mins) slow

Thu 1M jog, then 3M (31 mins) marathon pace, then 1M jog

Fri Rest

Sat Rest

Sun Half-marathon. Aim for sub-2:00 (15M inc warm up and cool down)

Week Eleven (38M)
Mon Rest

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

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Wed 5M (57 mins) slow

Thu 8M (80 mins) marathon pace

Fri Rest

Sat Rest or easy parkrun

Sun 18M (3hrs 15) long

Week Twelve (39M)
Mon Rest

Tue 7M consisting of the following: 1M jog and strides, 4 x 1M (or 9:30 mins) fast with 200m (or 90 secs) jog recoveries, then 1M jog

Wed 7M (80 mins) slow

Thu 1M jog, then 3M (31 mins) marathon pace, then 1M jog

Fri Rest

Sat Rest or easy parkrun

Sun 20M (3hrs 30) long

Week Thirteen (39M)
Mon Rest

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

Wed 6M (70 mins) easy

Thu 1M jog, then 4M (42 mins) marathon pace, then 1M jog

Fri Rest

Sat Rest or parkrun

Sun 20M (3hrs 30) long

Week Fourteen (35M)
Mon Rest

Tue 6M consisting of the following: 1M jog, then 6 x 800m (or 4:30 mins) tempo, with 100m jog recoveries, then 1M jog

Wed 5M (57 mins) easy

Thu 7M (72 mins) marathon pace

Fri Rest

Sat Rest or easy parkrun

Sun 17M (3hrs) long

Week Fifteen (20M)
Mon Rest

Tue 5M consisting of the following: 1M jog, then 8 x 400m at 5K pace, with 200m jog recoveries, then 1M jog

Wed 4M (45 mins) easy

Thu 1M jog, then 3M (31 mins) marathon pace, then 1M jog

Fri Rest

Sat Rest

Sun 6M (66 mins) easy

Week Sixteen (35M inc race)
Mon Rest

Tue 4M consisting of the following: 1M jog, then 10 x 200m at 5K pace, with 100m jog recoveries, then 1M jog

Wed 3M (35 mins) easy

Thu Rest

Fri Rest

Sat 2M (22 mins) easy

Sun Race day