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Training Plan For Your First Marathon

		Day
Month	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Oct	15	Interval Run 1		Tempo Run 3			Long Run 3A
	16						Long Run 3B
Nov	17	Interval Run 2		Tempo Run 4			Long Run 4A
	18						Long Run 4B
	19						Long Run 4C

	Duration	Activity	Intensity
Interval Run 1	1 hr	6 x 800m. Intervals to be done at slightly faster than marathon race pace.	HR at Zone 4
Tempo Run 3	15 min warm-up + 1 hr 10 min run	-	HR at Zone 1-3. After warm-up, aim to remain in HR Zone 3 for 50 min.
Long Run 3A	15 min warm-up + 2 hr 30 min run	-	After warm up, aim to remain in HR Zone 3 for 150 min.
Long Run 3B	15 min warm-up + 2 hr 50 min run	-
Interval Run 2	1 hr	6 x 1000m. Intervals to be done at slightly faster than marathon race pace.	HR at Zone 4
Tempo Run 4	15 min warm-up + 60 min run	-	HR at Zone 1-3. After warm-up, aim to remain in HR Zone 3 for 40 min.
Long Run 4A	15 min warm-up + 3 hr run	-	After warm up, keep at target marathon pace.
Long Run 4B	15 min warm-up + 3 hr 10 min run	-
Long Run 4C	15 min warm-up + 3 hr 20 min run	-

1 (Very Light)	2 (Light)	3 (Moderate)	4 (Hard)	5 (Very Hard)
50-60% of HRmax	60-70% of HRmax	70-80% of HRmax	80-90% of HRmax	90-100% of HRmax

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