Canova Marathon Schedule

Here is the basic schedule that I followed for my last marathon. Of course I adjusted the paces to suit my level and I also added in some extra workouts to tailor it to the event (i.e. long hill sessions and longer long runs).

I'll be using the schedule again to get myself ready for 6FT but with a twist or two... stayed tuned!


MARATHON RACE GENERAL PROGRAM FOR THE LAST 9 WEEKS OF PREPARATION

This program is proposed for athletes with an objective of 2:09:00 - 2:11:00

1st Week
Mon1 hr 10min at 3’30” pace 1 hr easy
Tue 20min warm-up7 x 2k at 3’10” > 3’06” pacerecovery 1k at 3’40” pace about(Specific Marathon Endurance Workout)
Wed 1 hr easy regeneration 1 hr easy regeneration
Thu 1 hr easy regeneration 1 hr easy + 10 x 100m sprint uphill (max speed)
Fri 35 - 38k with variations(15k easy + 5k alternating 1min fast / 1min slow +10k marathon-pace + 2-5k easy + 3k max intensity (may be uphill also)(Extensive-intensive long running)
Sat 45min 45min
Sun 1 hr easy regeneration 1 hr “moderate” (about 3’30” pace)

2nd Week
Mon 1 hr 10min at 3’30” pace 1 h easy
Tue 1 hr 20min at 3’30” pace 50min easy + 10 x 100m sprint uphill (max speed)
Wed10k in 34min + 10k at 3’08” pace(Special intensive block) 10k in 34min + 10 x 1000m in 2’55” / 2’58” recovery 2min jogging (on the track)
Thu 45min 45min
Fri 1 hr easy regeneration 1 hr easy
Sat 20min warm-up20-23k hilly progressive running
Sun 2 hr - 2 hr 15min easy at personal sensation

3rd Week
Mon1 hr easy 1 hr easy
Tue 1 hr 20min at 3’30” pace 50min easy + 10 x 100m sprint uphill (max speed)
Wed 20min warm-up6 x 3k at 3’08” pace recovery 1k at 3’40” about(tot 23 k about)(Specific marathon endurance)
Thu 1 hr easy regeneration 1 hr easy
Fri 1 hr easy 1 hr easy
Sat 10k in 34min + 12k at 3’08” pace(Special intensive block) 10 km in 34min + 5 x 2000m in 6’03” / 5’57” recovery 3min jogging (track)
Sun 45min45min

4th Week
Mon1 hr easy1 hr easy
Tue 35-40k with variations (15k easy + 5k alternating 1min fast / 1min slow + 10k at marathon pace + 2-5k easy + 3-5k max intensity (uphill also)(Extensive - Intensive long running)
Wed45min 45min
Thu 1 hr easy 1 hr 10min at 3’30” pace
Fri1 hr 10min at 3’30” pace 50min easy + 10 x 100m sprint uphill (max speed)
Sat 20min warm-up22-25k hilly progressive running
Sun 2 hr 30min easy at personal sensation

5th Week
Mon1 hr easy regeneration (Period of three days of recovering)
Tue1 hr easy regeneration
Wed1 hr easy regeneration
Thu 1 hr 20min at 3’30” pace 1 hr easy
Fri 50min easy 50min easy
Sat 20min warm-up5 x 4k increasing pace every time(1st at 3’12” - 2nd at 3’09” - 3rd at 3’06” - 4th at 3’04” - 5th at 3’02”) recovery 1k in 3’30” / 3’40”(on the track for controlling the speed)(Specific marathon endurance workout)
Sun 50min easy 50min easy

6th Week
Mon 1 hr easy + 10 x 100m sprint uphill (max speed)1 hr easy
Tue1 hr 30min moderate-progressive pace (3’30” > 3’20”) for about 26k(Special extensive block)1 hr 30min moderate-progressive pace(3’30” > 3’20”) for about 26k
Wed 45min45min
Thu1 hr easy 1 hr easy
Fri 30min warm-up20k alternating 1k fast (2’58” / 3’02” pace) and1k moderate (3’15” / 3’20” pace)(Specific variated speed endurance)
Sat1 hr easy 1 hr easy
Sun1 hr / 1 hr 15min progressive running (3’40” > 3’10” pace) 1 hr with easy variations of 30/45secs every 3min

7th Week
Mon1 hr easy 1 hr easy
Tue45min 45min
Wed10min warm-up34k progressive running (10k at 3’25” / 3’20” + 10k at 3’15” + 10k at 3’12” + 4k max)(Specific Long Marathon Endurance)
Thu1 hr easy regeneration
Fri50min 50min
Sat1 hr + 12 x 100m sprint uphill (max speed)1 hr easy
Sun20min warm-up4 x 5k at 3’08” / 3’04” pace (15’40” / 15’20”) + 1 x 3k fast (about 9min) recovery 1k in 3’35” about (or 3min jogging) (may be on the track for controlling the pace)(Specific Marathon Endurance Workout)

8th Week
Mon45min easy 45min easy
Tue1 hr / 1 hr 15min with short variations 1 hr easy
Wed 1 hr easy 1 hr easy
Thu 10k at 3’20” pace + 12k at 3’06” / 3’10” pace(Special mixed block)10k at 3’20” pace + 6k at 2’55” / 3’ pace
Fri45min 45min
Sat1 hr easy 1 hr easy
Sun 1 hr easy + 15k at 3’10” > 3’05” pace(Last extensive - mixed block)1 hr easy

9th Week
Mon 1 hr 10min / 1 hr 20min fartlek with 15 x 1min fast recovery 1min 30s easy
Tue1 hr easy 45min + 10 x 100m sprint uphill (max speed)
Wed1 hr easy 40min
Thu 50min
Fri40min (with 10min medium-speed)
Sat30 / 40min very easy
SunMARATHON RACE

Average of kilometers per week :1st week : 200 - 215, 2nd week : 210 - 225, 3rd week : 210 - 220, 4th week : 215 - 225, 5th week : 150 - 160, 6th week : 215 - 225, 7th week : 175 - 190, 8th week : 210 - 220, 9th week : 90 - 110 before the race

NOTE :For different athletes the program may be the same, but it is necessary to pay attention to the speed.For every minute of difference the pace for km must decrease of 2-3 secs about in every workout.It’s also very important to pay attention to the recovery : RECOVER VERY WELL !!!