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  • Cape Town City Marathon 6 Month Programme Sub 4h00

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    Teodora
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    This 16-week marathon training program gradually increases weekly mileage and intensity over time. It includes both continuous runs at various paces (easy, medium, threshold) as well as interval training with short fast runs at interval pace separated by recovery periods. Long slow distance runs are emphasized to build endurance. The plan culminates with a goal marathon 4 months later, with a final taper and recovery week leading up to the race.

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    Cape Town City Marathon 6 Month Programme Sub 4h00 (1)

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    This 16-week marathon training program gradually increases weekly mileage and intensity over time. It includes both continuous runs at various paces (easy, medium, threshold) as well as interval training with short fast runs at interval pace separated by recovery periods. Long slow distance runs are emphasized to build endurance. The plan culminates with a goal marathon 4 months later, with a final taper and recovery week leading up to the race.

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    20 views1 page

    Cape Town City Marathon 6 Month Programme Sub 4h00

    Uploaded by

    Teodora
    This 16-week marathon training program gradually increases weekly mileage and intensity over time. It includes both continuous runs at various paces (easy, medium, threshold) as well as interval training with short fast runs at interval pace separated by recovery periods. Long slow distance runs are emphasized to build endurance. The plan culminates with a goal marathon 4 months later, with a final taper and recovery week leading up to the race.

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    © All Rights Reserved
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    MARATHON - 4 hour - 6 month training program

    Mon Tue Wed Thu Fri Sat or Sun


    Week 1 30min E rest 20min E, 10min T, rest 10min E, 6x500m T-pace Park run 5km plus 2km
    6xStrides 10min E with 2min rest E-pace before and after
    Week 2 35min E rest 20min E, 15min T rest 8km time trial LSD 50min
    5min E
    Week 3 40min E 40min E 20min E, 20min T rest 10min E, 4x1km T-pace LSD 60min
    with 2min rest
    Week 4 Recovery week with LSD run
    30min Easy jog rest 40min Easy jog rest Easy cycle or swim 1h10 E-pace run
    Week 5 45min E 40min E 30min E, 25min T rest 40min of 3min E, 45min Medium-pace
    1min I-pace
    Week 6 50min E rest 40min of 3min E, rest 40min E-pace plus Medium goal 10km
    6xStrides 1min I-pace 6xStrides road race Sub 53:00
    Week 7 55min E rest 10min E, 2x3km T-pace rest 15min E, 10x250m Hills 1h45 E-pace run
    6xStrides with 2min rest 15min E
    Week 8 Recovery week with back to back LSD runs
    60min Easy jog rest 60min Easy jog rest Back to back 15km LSD Back to back 15km LSD
    Week 9 70min E rest 15min E, 6x300m Hills rest 10min E, 4x2km T-pace 2h00 LSD run
    6xStrides 15min E with 2min rest
    Week 10 60min E 1h30 E 20min E, 40min T rest 10min E, 6x1km I-pace 60min Medium-pace
    6xStrides with 2min rest
    Week 11 40min Easy jog rest 10min E, 10min T rest 15min easy jog, 6x30s Medium Goal 21km
    6xStrides 10min E fast with 1min rest race Sub 1h56
    Week 12 Recovery week with a longer LSD run
    40min Easy jog rest 60min Easy jog rest Easy cycle or swim 2h00 LSD run
    Week 13 70min E rest 15min E, 6x300m Hills rest 40min of 3min E, 2h20 LSD run
    6xStrides 15min E 1min I-pace
    Week 14 60min E 1h30 E 8km club time trial 10min E, 6x1km I-pace 1h20 LSD
    6xStrides with 2min rest
    Week 15 60min E rest 10min E, 3x3km T-pace rest 40min E-pace plus Medium goal 10km
    6xStrides with 2min rest 6xStrides road race Sub 52:00

    Week 16 Recovery week with back to back LSD runs


    40min Easy jog rest 60min Easy jog rest Easy cycle or swim 1h30 E-pace run
    Week 17 70min E 1h10 E 20min E, 40min T rest 10min E, 4x2km T-pace 26km LSD
    6xStrides with 2min rest
    Week 18 70min E rest 30min E, 30min T rest 15min E, 10x250m Hills 1h50 Medium-pace
    6xStrides 15min E
    Week 19 60min E, 1h20 E 10min E, 3x4km T-pace rest 8km time trial 32km LSD
    6xStrides with 2min rest
    Week 20 Recovery week with back to back LSD runs rest
    50min E-pace 60min E-pace Back to back 21km LSD Back to back 21km LSD
    Week 21 60min E 1h30 E 20min E, 30min T rest 45min E 21km at M-pace
    6xStrides
    Week 22 20min E,20min rest 30min E, 30min T rest 10min E, 4x2km T-pace 1h20 LSD
    M, 20min E with 2min rest
    Week 23 50min E 45min E 40min E, 20min T rest 40min of 1min E, 1h00min LSD run
    6xStrides 1min I-pace
    Week 24 40min Easy jog rest 10min E, 10min T rest 15min easy jog, 6x30s Sanlam Cape Town
    6xStrides 10min E fast with 1min rest Marathon goal 3h59
    Notes: E=Easy pace - heart rate below 140bpm - 6:35pkm
    M=Medium pace - heart rate between 140-155bpm - 5:41pkm
    T=Threshold pace - heart rate between 155-170bpm - 5:19pkm
    I=Interval pace - heart rate 165bpm and higher - 4:54pkm
    LSD=Long slow distance - heart rate below 140bpm - 6:35pkm
    Strides=Controlled faster than race pace efforts 100m Visit www.soulrunning.co.za

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