TRAINING PLAN FOR ADIDAS DUBLIN MARATHON (16 WEEKS, ADVANCED, 8.

5 HOURS AND 7 DAYS PER WEEK)

Our plans followed the 80/20 rule = 80% 'easy' and 20% 'effort' (faster than easy) each week © ChampionsEverywhere 2017. All rights reserved.

GENERAL PRACTICE PERIOD RACE PRACTICE PERIOD COMPETITION!

PHASE 1: GENERAL TRAINING PHASE 2: RACE RELATED TRAINING PHASE 3: RACE SPECIFIC TRAINING TAPER
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17
Mon 10 Jul Mon 17 Jul Mon 24 Jul Mon 31 Jul Mon 7 Aug Mon 14 Aug Mon 21 Aug Mon 28 Aug Mon 4 Sep Mon 11 Sep Mon 18 Sep Mon 25 Sep Mon 2 Oct Mon 9 Oct Mon 16 Oct Mon 23 Oct Mon 30 Oct
Easy run GE Easy run GE Easy run GE Easy run GE Easy run GE Easy run GE Recovery run RC Recovery run RC Recovery run RC Recovery run RC Recovery run RC Recovery run RC Recovery run RC Recovery run RC Recovery run RC Recovery run RC RC
0'30 at easy pace 0'35 at easy pace 0'35 at easy pace 0'30 at easy pace 0'35 at easy pace 0'30 at easy pace 0'30 at very easy 0'30 at very easy 0'45 at very easy 0'40 at very easy 0'35 at very easy 0'30 at very easy 0'30 at very easy 0'30 at very easy 0'30 at very easy 0'20 at very easy
pace pace pace

Tue 11 Jul Tue 18 Jul Tue 25 Jul Tue 1 Aug Tue 8 Aug Tue 15 Aug Tue 22 Aug Tue 29 Aug Tue 5 Sep Tue 12 Sep Tue 19 Sep Tue 26 Sep Tue 3 Oct Tue 10 Oct Tue 17 Oct Tue 24 Oct Tue 31 Oct
Medium long run GE Medium long run GE Medium long run GE Medium long run GE Medium long run GE Medium long run GE Hill circuits SP Hill circuits SE Hill circuits GE Medium long run GE Alternations SS Time Trial SE Alternations SS Time Trial RP Alternations SS Easy Run GE Recovery run RC
1'30 at easy pace 1'30 at easy pace 1'30 at easy pace 1'35 at easy pace 1'30 at easy pace 1'40 at easy pace 1'10 with hill work 1'10 with hill work 1'10 with hill work 1'10 at easy pace 1'00 with 40' 1'10 with 20' at 1'00 with 40' 1'10 with 40' 1'00 with 45' 1'00 at easy pace 0'10 very easy
30' HARD up/down 30' HARD up/down 30' HARD up/down alternating 4' at 5k pace 10 mi pace, 5' jog then alternating 3' at 5k a few seconds faster alternating 5' at 10k
circuits circuits circuits with 6' steady 20' at marathon pace pace with 7' at than marathon target pace with 5' at 1/2
marathon pace pace marathon pace
KEY!

Wed 12 Jul Wed 19 Jul Wed 26 Jul Wed 2 Aug Wed 9 Aug Wed 16 Aug Wed 23 Aug Wed 30 Aug Wed 6 Sep Wed 13 Sep Wed 20 Sep Wed 27 Sep Wed 4 Oct Wed 11 Oct Wed 18 Oct Wed 25 Oct Wed 1 Nov
Fartlek GS Fartlek GS Fartlek GS Fartlek GS Fartlek GS Fartlek GS Medium long run GE Medium long run GE Medium long run GE Out & Back RE Medium long run GE Medium long run GE Medium long run GE Medium long run GE Medium long run GE Time Trial RP Recovery run RC
1'05 with 3x 5' at 1'10 with 2 sets of 1'10 with 10x 20s 1'10 at mixed paces 1'10 with 2x 3' 1'00 with 10x 20s 1'30 at easy pace 1'40 at easy pace 1'30 at easy pace 1'00 with 40' steady 1'25 at easy pace 1'10 at easy pace 1'30 at easy pace 1'10 at easy pace 1'30 at easy pace 0'40 with 10' 0'15 very easy
marathon pace then 20' 3-5-2' steady to fast, 1' strides, 3' jog, then 5 x 3-5-2-1-4-10-5-6-4' steady, 1' jog then 6x STRIDES, 3' jog then pace at marathon pace. No
alternating 1' recovery jog, 3' recovery 3' at 5k pace, 3' jog and steady to fast, 1' 3.5' at 5k pace, 3' jog alternate 1' at 5k pace/ tiredness allowed!
FAST/SLOW jog between sets 3 x 5' at marathon pace, recovery jog 1' marathon pace for 10'
1' jog
KEY!

Thu 13 Jul Thu 20 Jul Thu 27 Jul Thu 3 Aug Thu 10 Aug Thu 17 Aug Thu 24 Aug Thu 31 Aug Thu 7 Sep Thu 14 Sep Thu 21 Sep Thu 28 Sep Thu 5 Oct Thu 12 Oct Thu 19 Oct Thu 26 Oct Thu 2 Nov
Medium long run GE Medium long run GE Medium long run GE Medium long run GE Medium long run GE Medium long run GE Hill sprints GS Hill reps GS Hill Sprints GS Intervals RS Easy run GE Intervals RS Hill sprints GS Intervals RS Strides GS Easy run GE Recovery run RC
1'35 at easy pace 1'35 at easy pace 1'35 at easy pace 1'40 at easy pace 1'45 at easy pace 1'35 at easy pace 1'00 with 15' uphill 1'00 with 10x 2' reps 1'00 with 4x 2' 1'10 with 5x 4' 1'00 at easy pace 0'50 with 12' as 0'45 with 4x 1' 0'51 with 3x 4' 0'45 with 10x 18s 1'00 at easy pace 0'30 at very easy
Run this easier if you ran Run this easier if you ran Run this easier if you Run this easier if you Run this easier if you Run this easier if you steady then 10x 10s hill up medium slope, 1' steady hill reps, 1' jog at 5k pace, 2 easy then alternating 1' at 5k STRIDES, then 6x 20s at 5k pace with 2' easy STRIDES, 3' easy jog
Wednesday too hard Wednesday too hard ran Wednesday too hard ran Wednesday too hard ran Wednesday too hard ran Wednesday too hard sprints, 3' jog, 1x 20s downhill jog, then 6x 8s then 12x 12s hill sprints, 3x 1' @ 5k pace, 1' jog pace/1' easy hill sprints, 3' jog then 2' at 10k pace
hill sprint hill sprints, 3' jog 4' jog
KEY! LAST WORK!

Fri 14 Jul Fri 21 Jul Fri 28 Jul Fri 4 Aug Fri 11 Aug Fri 18 Aug Fri 25 Aug Fri 1 Sep Fri 8 Sep Fri 15 Sep Fri 22 Sep Fri 29 Sep Fri 6 Oct Fri 13 Oct Fri 20 Oct Fri 27 Oct Fri 3 Nov
Easy run GE Easy run GE Easy run GE Easy run GE Easy run GE Strides GE Recovery run RC Recovery run RC Recovery run RC Recovery run RC Strides GS Recovery run RC Strides GS Recovery run RC Recovery run RC Strides GS RC
0'30 at easy pace 0'30 at easy pace 0'30 at easy pace 0'30 at easy pace 0'40 at easy pace 0'35 at easy pace 0'45 at very easy 0'30 at very easy 0'30 at very easy 0'40 at very easy 0'35 with 4-6x 20s 0'30 at very easy 0'35 with 4-6x 20s 0'30 at very easy 0'25 at very easy 0'20 as 4-6x 15s
6x 20s relaxed strides, pace pace pace pace strides at 5k pace, 3' jog pace strides at 5k pace, 3' pace pace strides at 3k pace, 3'
3' jog jog jog

Sat 15 Jul Sat 22 Jul Sat 29 Jul Sat 5 Aug Sat 12 Aug Sat 19 Aug Sat 26 Aug Sat 2 Sep Sat 9 Sep Sat 16 Sep Sat 23 Sep Sat 30 Sep Sat 7 Oct Sat 14 Oct Sat 21 Oct Sat 28 Oct Sat 4 Nov
Out & Back RE Circuit run SE Out & Back RE Circuit run SE Out & Back RE Out & Back RE Intervals RS Circuit run SE TUNE-UP RACE SS Strides MX TUNE-UP RACE SE Easy run GE Out & Back RE Easy run GE Circuit run SE Easy run GE Recovery run RC
1'20 with 1'00 steady 1'15 with 3x 10' 1'20 with 50' steady 1'10 with 4x 7.5' 1'30 with 1'10 steady 1'10 with 2x 25' 1'05 with 5x 3' at 1'00 with 2x 15' at 1'00 with 10k race 0'40 with 6-10x 1'40 with 10 mi to 0'45 at easy pace 1'00 with 40' steady 1'00 at easy pace 0'50 with 4x 5 min 0'25 at easy pace 0'20 very easy
30' OUT, 30' BACK laps @ 1/2 mar pace same as week 1, ideally a at 10 mi to 1/2 mar progress distance of steady, 10' easy, run as 5k pace, 3' easy then 1/2 mar effort, same lap or 20x 75s at 10k pace, 15s strides, 3' jog. Treat 1/2 MARATHON RACE 21' OUT, 19' BACK at 1/2 mar pace, same
without straining followed by lap 'steady' bit faster without extra effort, same lap easy to week 3 run two mini-Out and Backs 2x5' steady easy 25s jog as 'pre-race' day lap easy
effort steady
KEY! KEY! KEY!

Sun 16 Jul Sun 23 Jul Sun 30 Jul Sun 6 Aug Sun 13 Aug Sun 20 Aug Sun 27 Aug Sun 3 Sep Sun 10 Sep Sun 17 Sep Sun 24 Sep Sun 1 Oct Sun 8 Oct Sun 15 Oct Sun 22 Oct Sun 29 Oct Sun 5 Nov
Long run GE Long run GE Long run GE Long run GE Long run GE Long run GE Long run GE Easy run RC Recovery run GE Progression run RP Recovery run RC Progression run RP Long easy run GE Progression run RP Long easy run GE RACE DAY RP Easy run RC
2'00 with 5' at 2'05 at easy pace 2'15 at easy pace 2'30 at easy pace 1'55 at easy pace 2'45 at easy pace 2'15 at easy pace 1'30 very easy pace 1'00 very easy pace 2'00 with last 25' 0'45 very easy 2'30 with last 40' 1'50 very easy 2'05 with 10x 2' 1'20 very easy 2'45 at marathon pace 0'30 at easy pace
marathon pace in the with 5x 1' pick-up to 10 Easier week and small Longest run of the with 15' progressively MINI-BREAK! progressive: keep at marathon pace bursts to 10k pace, 3' Take the first miles
middle, the rest easy mile pace whenever step back after general period faster at the end speeding up every 5' jog midway then 10' handy, Run to YOUR
Saturday's session towards 5k pace marathon pace to finish GOAL TIME
KEY! KEY!

Time 8'30 8'40 8'55 9'05 9'05 9'15 8'15 7'20 6'55 7'20 7'00 7'25 7'10 7'16 6'20 6'30 1'45
km/week 79 80 83 85 85 87 78 69 65 69 66 71 68 70 61 63 17
Read about your paces here: http://www.championseverywhere.com/yourpaces/ Slower than race pace Close to race pace Faster than race pace GE = General Endurance, RE = (Race)-Related Endurance, SE = (Race-Specific)-Endurance, RC = Recovery, MX = Mixed paces KEY! = A key workout. Prioritise
GOAL WORKOUT Read the full workout descriptions here: http://www.championseverywhere.com/workouts-training-session-types/ wu = warm-up, cd = cooldown GS = General Speed, RS = (Race)-Related Speed, SS = (Race)-Specific Speed, RP = Race Pace, PW = Power, ST = Strength Endurance LAST WORK! = Your work's done now!

HOW WE CAN HELP YOU: GET THE BEST OUT OF YOUR TRAINING ABOVE
GENERAL PRACTICE PERIOD RACE PRACTICE PERIOD COMPETITION!
PHASE 1: GENERAL TRAINING PHASE 2: RACE RELATED TRAINING PHASE 3: RACE SPECIFIC TRAINING TAPER
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17
Get a rub! Running technique Get warmed up! Help with your plan? Review your training Sore? Niggles? Hill skill! How's the weight? Workouts Not specific enough? Sore? Running technique? Like the plan? More input! Final rub! Race strategy? How's recovery?

Ensure your body is A poor running technique Feeling weak? Not sure Our coaches can help 6 weeks have passed. After six weeks training How's your uphill and Are you happy with your Unsure how to execute Not sure the workouts Half-marathon day is Is your technique still 13 weeks in - if you Join our Insider Group Get a final 'clean-up' in Not sure of your pace A good sports massage
perfectly setup for the will cost you seconds and you're doing the right analyse your training, Are things going your body will be ready downhill running - as good weight? If not book a the workouts - don't fit your needs well coming up - this is a good strong at faster paces enjoyed the plan we'd on Facebook and Strava all the sore muscles and goal? Send your after the race will help
training ahead. increase the risk of injury strength or mobility explain workouts and according to plan. A good for another rub! as it could be? Let's look consult and let's analyse forget to read our enough? Get personal time to freshen up the and with all the training love if you could share Club to discuss with like- ahead of the big day details and let us make a speed up your recovery
work? ensure thing going well time to review! at yours! your nutrition online articles! training and we'll body - but do leave 72 done? Let's check in your thoughts on social minded runners pace plan for you after the marathon
customise it hours! before it's too late media!
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