Marathon Training Plan

Thank you for taking the time to look at the Rideland website. As with any online plan, this should be adapted by the individual. This plan is based on the athlete having experience of running beforehand. They should be able to already run 4 times a week, and be able to run for at least 1 hour without stopping. This plan is designed to help improve your marathon time. Here are some notes to help you:

Easy/Long Runs: These should be taking at a conversational pace, run very easy with Zone 2 heart rate if this is used

Interval Runs: The breaks should be relevant to the performer, 2 minutes between each set is recommendable, with 3 or 4 minutes between race pace efforts and 2km sets

Tempo Runs: Often the most challenging session, the effort should be gauged by the athlete. Heart rate is the most accurate, but if not using a monitor, this should be around 20 seconds per km or 30 seconds per mile slower than your 5k pace. Always warm-up before beginning this session.

Disclaimer: Rideland takes no responsibility for any injury or negative effects of this plan. It is designed as an example and should be used as such. Do not attempt this plan without the relevant experience.