Dulux Marathon Training Guide
The perfect intermediate training for your Marathon challenge. This is the plan for you if you regularly run and do some structured training
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GLOSSARY FOR TRAINING PLAN TERMS
- Hill sprints: just as they sound – sprinting up a hill.
- Tempo runs: should be done at 86 – 90 percent of your maximum heart rate and feel ‘comfortably hard’.
- Descending intervals: this is a very intense workout that should only be performed one or twice a month. Start with high cadence for around 3 minutes. Cut length in half each interval. Recovery time should be same length as effort e.g. 3 minutes
- Progression runs: starting relatively slow or easy pace and getting progressively faster throughout the run.
- Over-unders: a type of interval structure with sustained intervals divided into segments that alternate between under-segments, resembling valleys and over-segments resembling peaks.
- Easy runs: 40% of maximum effort.
- On Off Ks: One pace 1km different pace the next.
Week 1
Monday – 5km Easy Run
Tuesday – REST
Wednesday – 5km 200m Repeats
Thursday – REST
Friday – REST
Saturday – 8km Long Run
Sunday – REST
Week 2
Monday – 5km Easy Run
Tuesday – REST
Wednesday – 5km 600s into 200s
Thursday – REST
Friday – REST
Saturday – 10km Long Run
Sunday – REST
Week 3
Monday – 5km Easy Run
Tuesday – REST
Wednesday – 6km On and Offs
Thursday – REST
Friday – REST
Saturday – 13km Long Run
Sunday – REST
Week 4
Monday – 5km Easy Run
Tuesday – REST
Wednesday – 5km On and Offs
Thursday – REST
Friday – REST
Saturday – 7km Long Run
Sunday – REST
Week 5
Monday – 6km Easy Run
Tuesday – REST
Wednesday – 6km Descending Intervals
Thursday – REST
Friday – REST
Saturday – 15km Long Run
Sunday – REST
Week 6
Monday – 6km Easy Run
Tuesday – REST
Wednesday – 7km Tempo 5k
Thursday – REST
Friday – REST
Saturday – 18km Long Run
Sunday – REST
Week 7
Monday – 6km Easy Run
Tuesday – REST
Wednesday – 7km Half Easy Half Tempo
Thursday – REST
Friday – REST
Saturday – 21.1km Half Marathon Long Run
Sunday – REST
Week 8
Monday – 6km Easy Run
Tuesday – REST
Wednesday – 8km Extended Kms
Thursday – REST
Friday – REST
Saturday – 10km Long Run
Sunday – REST
Week 9
Monday – 7km Easy Run
Tuesday – REST
Wednesday – 8km Over and Unders 400m
Thursday – REST
Friday – REST
Saturday – 24km Long Run
Sunday – REST
Week 10
Monday – 8km Easy Run
Tuesday – REST
Wednesday – 8km Tempo 3ks
Thursday – REST
Friday – REST
Saturday – 26km Long Run
Sunday – REST
Week 11
Monday – 8km Easy Run
Tuesday – REST
Wednesday – 9.2km Descending Intervals
Thursday – REST
Friday – REST
Saturday – 30km Long Run
Sunday – REST
Week 12
Monday – 7km Easy Run
Tuesday – REST
Wednesday – 7km Tempo 4k
Thursday – REST
Friday – REST
Saturday – 12km Long Run
Sunday – REST
Week 13
Monday – 8km Easy Run
Tuesday – REST
Wednesday – 9km Rolling 5ks
Thursday – REST
Friday – REST
Saturday – 22km Long Run
Sunday – REST
Week 14
Monday – 7km Easy Run
Tuesday – REST
Wednesday – 11km 600s into 200s
Thursday – REST
Friday – REST
Saturday – 18km Long Run
Sunday – REST
Week 15
Monday – 6km Easy Run
Tuesday – REST
Wednesday – 9km Rolling 300s
Thursday – REST
Friday – REST
Saturday – 10km Long Run
Sunday – REST
Week 16
Monday – REST
Tuesday – REST
Wednesday – 7km Marathon Pace Intervals
Thursday – REST
Friday – REST
Saturday – 42.2km RACE DAY
Sunday – REST
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