CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME This marathon plan is designed for runners who currently run 30 to 40 kilometers and whose goal is to complete the marathon distance in under 4 hours. You should have at least one year of running experience before starting the programme and should be have the capacity to train at least 4 days and 50 60 kilometers per week. The Long Runs The most important component of the training programme is the weekend long training run. You can juggle with the other runs of the week, but never miss your long run. This run will train your body to be able to handle the fatigue at the end of the marathon. To lessen the impact of these long runs on your body and to shorten the time taken to recover from them, it is advisable to try to do some of the distance on gravel/woodchip paths. The impact is less than on tarmac and you will save your legs for the next weeks training. Ensure a good recovery routine after these long runs. The long training runs are also a good time to practice taking in fluid and energy supplements during your run. When running for longer than 2 hours as you will be doing in the marathon, feeding becomes an important component. Not everyone tolerates consuming fluids and energy foods during the run and this is something you will need to get your stomach used to. You will also need to experiment with a routine that works for you. These long runs also need to be taken very easy. It is not about how fast you run them, but rather time on your feet. Faster Training Midweek The bulk of the training programme is focused on building distance on the legs. I do however include some faster running as this will enable you to be more energy efficient when running at the slower marathon distance. Time Tests The regular time tests will give you an indication on whether your fitness is improving and whether you are on track for you goal. You should be able to run the goal time for the half marathon 5-6 weeks before the marathon race day. Recovery Weeks Fitness gains occur during the recovery period after hard training. If you continue to train hard without allowing time to recover then you are likely to end up burned out, ill and or injured. Therefore you will
notice that the training programme alternates hard running days with rest days and that every 4 th training week is an easy week. It is important that you take the rest days as seriously as your hard training days. Cross Training If you are not already doing additional training e.g. Gym, cycling, swimming, do not add anything extra. The load of the training programme is already a lot on your body. Don t be tempted to replace runs with cross training. To run a marathon successfully you need to spend time on your feet running. If you are already doing additional training then you might need to reduce these sessions as you increase your running. It is important to remember that cross training is just that, training. Therefore putting other training activities on your rest day is not resting and will inhibit your recovery. Races Don t do more than one race every 4 weeks and try to choose races that fall in the recovery week in which you would do the 5km time test on the programme. These races should only be 10 or 15 kilometers. You can include one 21.1km race 5-6 weeks before your goal marathon. If you are doing a race on the Saturday then skip the 5km time test on the Wednesday and use the race as your time test. Good luck with the training! Coach Kathleen
TRAINING PROGRAMME DETAILS Goal Race: Goal Date: Goal Distance: Goal Time: Goal Pace : Cape Town Marathon Sunday, September 22, 2013 42.2km 3 hours 59 min 05:39 /km or 10.6 km/h These are the estimated times you need to be able to run for shorter distances to do a 3:59 marathon Time Pace /km Speed km/h Goal 5k 25 min 12 sec 5:02 11.91 Goal 10k 52 min 28 sec 5:14 11.44 Goal 21.1k 1 hour 55min 6sec 5:27 11 Paces at which to train Training Paces Heart Rate %of Max Talk Test Very Hard Pace 85-95% Hard to talk Hard Pace 80-85% Can talk but not for long Medium Pace 75-80% Talking possible but not conversation Easy Pace 60-70% can have a deep and meaningful conversation LSD 60-75% can have a deep and meaningful conversation Below is the 16 week programme -
Mon Tues Wed Thurs Fri Sat Sun Week 1 03-Jun-13 04-Jun-13 05-Jun-13 06-Jun-13 07-Jun-13 08-Jun-13 09-Jun-13 REST 8km @Easy Pace REST 8km @Easy Pace REST 6km @Easy Pace 15km @LSD 37 0 8 0 8 0 6 15 Week 2 10-Jun-13 11-Jun-13 12-Jun-13 13-Jun-13 14-Jun-13 15-Jun-13 16-Jun-13 REST 10km @Easy Pace REST 8km @Easy Pace REST 6km @Easy Pace 18km @LSD 42 0 10 0 8 0 6 18 Week 3 17-Jun-13 18-Jun-13 19-Jun-13 20-Jun-13 21-Jun-13 22-Jun-13 23-Jun-13 REST 10km @Easy Pace REST 10km @Easy Pace REST 6km @Easy Pace 20km @LSD 46 0 10 0 10 0 6 20 Week 4 24-Jun-13 25-Jun-13 26-Jun-13 27-Jun-13 28-Jun-13 29-Jun-13 30-Jun-13 REST Easy 20 minute run and 4x100m accelerations 5km Time Test 6km @Easy Pace REST 6km @Easy Pace REST 21 0 3 6 6 0 6 0 Week 5 01-Jul-13 02-Jul-13 03-Jul-13 04-Jul-13 05-Jul-13 06-Jul-13 07-Jul-13 REST 10km Hilly Run. REST 10km @Easy Pace REST 8km @Easy Pace 22km @LSD 50 0 10 0 10 0 8 22 Week 6 08-Jul-13 09-Jul-13 10-Jul-13 11-Jul-13 12-Jul-13 13-Jul-13 14-Jul-13 REST 10km Run. Run the first 8km @Easy pace Run the last 2km @Hard Pace REST 10km Hilly Run. REST 8km @Easy Pace 26km @LSD 54 0 10 0 10 0 8 26
Week 7 15-Jul-13 16-Jul-13 17-Jul-13 18-Jul-13 19-Jul-13 20-Jul-13 21-Jul-13 REST 12km Run. Run the first 8km @Easy pace Run the last 4km @Hard Pace REST 10km @Easy Pace REST 8km @Easy Pace 28km @LSD 58 0 12 0 10 0 8 28 Week 8 22-Jul-13 23-Jul-13 24-Jul-13 25-Jul-13 26-Jul-13 27-Jul-13 28-Jul-13 REST Easy 20 minute run and 4x100m accelerations 5km Time Test 6km @Easy Pace REST 6km @Easy Pace REST 21 0 3 6 6 0 6 0 Week 9 29-Jul-13 30-Jul-13 31-Jul-13 01-Aug-13 02-Aug-13 03-Aug-13 04-Aug-13 REST 12km Hilly Run. REST 12km @Easy Pace REST 8km @Easy Pace 28km @LSD 60 0 12 0 12 0 8 28 Week 10 05-Aug-13 06-Aug-13 07-Aug-13 08-Aug-13 09-Aug-13 10-Aug-13 11-Aug-13 REST 12km Run as follows: Run 2km @Easy, Run 6km @Medium Run 2km @Easy, Run 2km @Hard REST 15km Hilly Run REST 8km @Easy Pace 22km @LSD 57 0 12 0 15 0 8 22 Week 11 12-Aug-13 13-Aug-13 14-Aug-13 15-Aug-13 16-Aug-13 17-Aug-13 18-Aug-13 REST 12km Hilly Run. REST 12km @Easy Pace REST 8km @Easy Pace 30km @LSD 62 0 12 0 12 0 8 30
Week 12 19-Aug-13 20-Aug-13 21-Aug-13 22-Aug-13 23-Aug-13 24-Aug-13 25-Aug-13 REST Easy 20 minute run and 4x100m accelerations 5km Time Test 6km @Easy Pace REST 6km @Easy Pace REST 21 0 3 6 6 0 6 0 Week 13 26-Aug-13 27-Aug-13 28-Aug-13 29-Aug-13 30-Aug-13 31-Aug-13 01-Sep-13 REST Easy 20 minute run and accelerations REST 12km @Easy Pace REST 6km @Easy Pace 32km @LSD 62 0 12 0 12 0 6 32 Week 14 02-Sep-13 03-Sep-13 04-Sep-13 05-Sep-13 06-Sep-13 07-Sep-13 08-Sep-13 REST 10km @Easy pace. Run last 3km @Hard pace REST 8km @Easy Pace REST 6km @Easy Pace 22km @LSD 46 0 10 0 8 0 6 22 Week 15 09-Sep-13 10-Sep-13 11-Sep-13 12-Sep-13 13-Sep-13 14-Sep-13 15-Sep-13 REST Easy 20 minute run and accelerations 5km Time Test 6km @Easy Pace REST 6km @Easy Pace 10km Easy Run 31 0 3 6 6 0 6 10 Week 16 16-Sep-13 17-Sep-13 18-Sep-13 19-Sep-13 20-Sep-13 21-Sep-13 22-Sep-13 REST Easy 10-20 minute run Include some short 50-100m accelerations (3-5) REST Easy 10-20 minute run Include some short 50-100m accelerations (3-5) REST 10-15min easy jog. RACE DAY! GOOD LUCK! 50.2 0 3 0 3 0 2 42.2