Marathon Training ScheduleThis marathon training schedule combines speed work in the form of fartleks. Not sure what fartleks are, click here. Also long runs on the weekend.A good training schedule requires a combination of speed and endurance to give you the most from your training. Your long weekend runs should be done at a relatively slow pace, ie. you should be able to talk normally with the runners around you. Before you start this marathon training schedule you should have been averaging about 40km's per week for the last 6 to 8 weeks, if not rather build up to this first as you need a good platform to start from. Make sure you follow a good stretching routine before and after your workouts. You will notice that the marathon training schedule alternates between easy and hard days to give your body a break. If however you are finding it heavy going, take a extra rest day. Week 1
Week total: 45km Week 2
Week total: 50km Week 3
Week total: 40km Week 4
Week total: 49km Week 5
Week total: 59km Week 6
Week total: 37km Week 7
Week total: 59km Week 8
Week total: 60km You can download this marathon training in pdf format. Feel free to make a donation for the training program, not a necessity, but very welcome. click to download the sub 4:30 training program
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