Full Marathon Advanced Programme Week 13 – 24

Advanced programme – 16 miles

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts and a swim or bike if you can.

Session 1 Session 2 Session 3
Week 13 Warm up from the tips plus a 10 mins jog

Run 2 mins fast, run 4 mins easy x 5
Walk 5 mins
Run 30 secs fast and 1 mins walk x 4

Cool down – easy 10 mins jog, stretch, drink, eat, rest

45 mins run – Warm up from the tips
Run for 45 mins, very easy run , chatting pace, when you hit 40 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog -15 KM
Week 14

Monaghetti session – Warm up from the tips plus 10 mins jog
Focus on having fast and light feet. We’re not worried about what pace you’re going at the moment just getting those legs shifting a bit lighter.

Main Set

  • 15 secs run fast feet, 15 secs run easy,
  • 30 secs fast feet, 30 secs easy,
  • 45 secs fast feet, 45 secs easy,
  • 60 secs fast feet, 60 secs easy,
  • 90 secs fast feet, 90 secs easy,
  • 60 secs fast feet, 60 secs easy,
  • 45 secs fast feet, 45 secs easy,
  • 30 secs fast feet, 30 secs easy,
  • 15 secs fast feet, 15 secs easy,

Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep

60 mins run – Warm up from the tips
Run for 60 mins, very easy run , chatting pace. For the last 5 mins increase your speed. Cool down with a 5 mins walk and stretches
Easy Run Day – Warm up from tips
Easy chatting pace jog – 22KM Increase pace over the last 15 mins Cool down walk 10 mins, stretch, eat, rehydrate and rest
Week 15 Warm up from the tips page plus 10 mins jog
Run 4 mins steady pace, 2 mins easy x 5 sets
Walk 5 mins
Run 30 secs fast, walk 1 mins easy

Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep

Progressive 90 mins run – Warm up from tips
Run for 30 mins easy jog
Run 60 mins at steady pace – increase speed in the last 5 mins

Cool down with a 5 mins walk and
stretches.

Easy Run Day – Warm up from tips
Easy chatting pace jog – 24 km
Increase pace over the last 15 mins
Cool down walk 10 mins, stretch, eat, rehydrate and rest
Week 16 Find a steep hill – Warm up from tips – Plus a 10 mins warm up jog
Run up for 10 secs, driving your elbows back
Walk down the hill for 2 mins, then repeat 4 times
Now you’re going to run on – this helps build strength & endurance
Run 10 secs fast, jog 2 mins easy x 10
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
60 mins run – Warm up from the tips
Run for 60 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase

Cool down with a 5 mins walk and
stretches.

MOTIVATION 16 MILE RACE DAY
You’ve done the training, enjoy the day.

Advanced programme – 20 miles

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts and a swim or bike if you can.

Session 1 Session 2 Session 3
Week 17 Steady run to hill – Warm up from tips – Plus a 10 mins warm up jog
Run for 40 mins easy pace finish on a hill.
Run up for 10 secs, driving your elbows back
Run down the hill focusing on technique repeat 10 times

Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep

Warm up from the tips plus 10 mins easy jog
Run 3 mins at steady pace, run 5 secs at fast pace
Run 2 mins at easy pace
Do 8 sets
Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 22KM
Increase pace over the last 15 mins
Cool down walk 10 mins, stretch, eat, rehydrate and rest
Week 18 Find a steep hill – Warm up from tips – Plus a 10 mins warm up jog

  • Run up for 10 secs, driving your elbows back
  • Walk down the hill for 2 mins, then repeat 4 times
  • Run 4 mins easy pace, run 30 secs fast
  • Run 4 mins easy pace, run 20 secs fast
  • Run 4 mins easy pace, run 15 secs fast
  • Run 4 mins easy pace, run 10 secs fast
  • Run 4 mins easy pace, run 5 secs fast

Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep

90 mins run – Warm up from the tips
Run or 90 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 26KM
Increase pace over the last 15 mins
Cool down walk 10 mins, stretch, eat, rehydrate and rest
Week 19 1k efforts – Warm up from the tips page – plus 10 mins easy jog
Now do a nice easy 5 mins jog getting a little bit quicker to warm up your body and heart rate.
Find a 1km loop, or you can do an out and back. The idea is to run it and then run it again quicker or at least hit the same spot,
Run 1 KM fast – remember you need to replicate this speed
Recovery – 2 mins to get your breath back, or a 2 mins walk. Do 8 sets
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
60 mins progression run – Warm up
Easy warm up 10 mins jog
The idea of this run is to get slightly faster every 10 mins. Start of easy jog and increase every 10 mins till you’re racing the last 10 mins
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
Easy Run Day – Warm up from tips
Easy chatting pace jog – 30KM
Increase pace over the last 15 mins
Cool down walk 10 mins, stretch, eat, rehydrate and rest
Week 20 Warm up from tips – Plus a 10 mins warm up jog
Run up for 10 secs, driving your elbows back
Walk down the hill for 2 mins, then repeat 4 times
Continue Run on the flat – 30 mins steady pace
Every 2 mins put in a 10 sec sprint effort
Cool Down easy 10 mins jog home, stretch, drink, eat, sleep
60 mins run – Warm up from the tips
Nice and easy gentle run before your 20 mile race. You should feel good here, so don’t go too quick. Enjoy the views.
Cool down with a 5 mins walk and stretches.
MOTIVATION 20 MILER RACE DAY
You’ve done the training, enjoy the day.

Advanced programme – 16 miles

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on
Saturday or Sunday. You should also aim to add in some Strength workouts and a swim or bike if you can.

Session 1 Session 2 Session 3
Week 21 Pyramids – These are all about building endurance, find a nice flat road or park to do them in.
Warm up from the tips page plus 10 mins easy jog
Main Session
Run for 1 mins fast, then jog to recover for 90 secs
2 mins run, then jog to recover for 3 mins
3 mins run,then jog to recover for 4 mins
4 mins run, then jog to recover for 5 mins
3 mins run,then jog to recover for 4 mins
2 mins run, then jog to recover for 3 mins
Run for 1 mins fast, then jog or walk to recover for 90 secs.
Try to maintain the fast speed that you had on the 1 mins for the
4 mins….. (hint- don’t go off too quick)

Cool Down – 10 mins easy jog/walk plus stretches, eat and drink..

90 mins run – Warm up from the tips
Run 3 mins at steady pace, run 5 secs at fast pace
Run for 90 mins, very easy run , chatting
pace, when you hit 50 mins you’re going
to increase your speed for 5 mins
Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 36KM Increase pace over the last 15 mins

Cool down walk 10 mins, stretch, eat,
rehydrate and rest

Week 22 Warm up from tips – Plus a 10 mins warm up jog
Run 4 mins steady pace, 2 mins easy x 4
Walk 5 mins
Run 20 secs fast, walk 1 mins x 4
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
60 mins run – Warm up from the tips
Run easy for 30 mins to a hill
Do 5 x hill repeats – fast up, slow down
Run easy for 30 mins back home
Cool down with a 5 mins walk and
stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 15KM
Increase pace over the last 15 mins
Cool down walk 10 mins, stretch, eat, rehydrate and rest
Week 23 Warm up from tips – Plus a 10 mins warm up jog
Run up for 10 secs, driving your elbows back
Walk down the hill for 2 mins, then repeat 4 times
Run 7 mins easy pace, run 35 secs fast
Run 7 mins easy pace, run 25 secs fast
Run 7 mins easy pace, run 15 secs fast
Run 7 mins easy pace, run 5 secs fast
Run 7 mins easy pace, run 5 secs fast
Cool Down – 10 mins easy jog/walk plus stretches, eat and drink..
60 mins run + some mini efforts Warm up from the tips
Run for 60 mins, very easy run
Walk for 5 mins
Run 30 secs fast, 1 mins walk x 6
Cool down with 5 mins walk, stretch
Easy Run Day – Warm up from tips
Easy chatting pace jog -15 KM
Cool down walk 10 mins, stretch, eat, rehydrate and rest
Week 24 45 mins run – Warm up from the tips
Run for 45 mins, very easy run , chatting pace.
Cool down with a 5 mins walk and stretches.
Very easy leg spin – 30 mins
This is just to keep your legs moving, you could do an easy walk if preferred
MOTIVATION MARATHON RACE DAY
You’ve done the training, enjoy the day.