Newport Marathon Training 2023

Week 1

Monday – 45 Mins Easy

Tuesday AM – MLR 75 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 2x[5 mins(3) 2x3mins (90) 3x1min (60)], (3 mins rest) 4×30 seconds (60) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 50 Mins Easy

Saturday – 2 Hour Steady Long Run

Sunday – Rest

Week 2

Monday – 45 Mins Easy

Tuesday AM – MLR 80 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 10x 3 mins OFF / 3 mins ON (over and under tempo) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 50 Mins Easy

Saturday – 60 Mins Steady > 5 x 3 mins @ tempo effort w/ 3 mins float > 30 mins steady (2 hours total)

Sunday – Rest

Week 3

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 2x[5 mins (90) 4×90 seconds (60)] + 5 mins (90), 4×30 seconds (90) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 60 Mins Steady (light steady effort)

Saturday – 2 Hours Steady > 30 Mins @ MP ( 2 hours 30 mins total)

Sunday – Rest

Week 4 – DOWN WEEK

Monday – 45 Mins Easy

Tuesday AM – MLR 75 Mins Steady

Tuesday PM – 55 Mins Easy

Wednesday – 15 Mins Warm Up > 10x 4 mins OFF / 2 mins ON (over and under tempo) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 15 Mins Warm Up > 6 mins @ CV Pace (3 mins) 3x(2.5 mins (90) 2×75 seconds (60) 2×30 seconds (45)) > 15 Mins Cool Down

Saturday – 1 Hour 45 Mins Steady w/ 4 x 100m Strides

Sunday – Rest

Week 5

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 3 x [4 mins (90) 2 x 2 mins (75)] 5 x [45 seconds (45) 30 seconds (45)] > 15 Mins Cool Down

Thursday – Rest Day

Friday – 75 Mins Steady (relaxed)

Saturday – 3 Miles Easy > 16 Miles @ MP > 2 Miles Easy

Sunday – Rest

Week 6

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 5x [4 mins steady – 7 mins hard] > 15 Mins Cool Down

Thursday – Rest Day (meant be be 45 mins easy but was in London)

Friday – Rest Day (still in London)

Saturday – 90 Mins Easy w/ 4 x 20 Second Strides

Sunday – Bourton 10k – 33:00 7th Place

Week 7

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady (I only did 80 mins)

Tuesday PM – 45 Mins Easy

Wednesday – Rest Day

Thursday – 15 Mins Warm Up > 6 mins (90) 4 mins (90) 6 mins (90) 2 x 2 mins (90) 6 mins (90 ) 4 x 1 min (90) > 15 Mins Cool Down

Friday – 45 Mins Easy

Saturday – 75 Mins Steady > 6 x 3 mins @ tempo effort w/ 3 mins float > 34 mins steady (2 hours 25 mins total)

Sunday – Rest Day

Week 8 – DOWN WEEK

Monday – 45 Mins Easy

Tuesday AM – MLR 80 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 3 x 5 Mins (90) 3 Mins (90) 2 Mins (90) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 50 Mins Easy

Saturday – 10 Mins Easy > 40mins @ MP (3), 20mins @ HMP (3), 2×6 @ 10K Pace (3) 4mins ALL OUT

Sunday – Rest Day

Week 9

Monday – Intention was 45 Mins Easy but had a rest day instead

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 10 mins (90) > 2 x 5 mins (75) > 4 x 75 (60) // 4 x (45 (60) 30 (45)) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 75 Mins Steady

Saturday – FISION 20 MILE RACE – 1:59:48

Sunday – Rest Day

Week 10

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 2 x 5 mins (90) 5 x 2 mins (75) 5 x 1 min (60) > 2 x (3 mins (60) 45 seconds (30)) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 75 Mins Steady

Saturday – 2 miles WU > 8k (1k) 7k (1k) 5k (1k) 3k (1k) 2k (1k) 1k (1k) > 2 miles CD

Sunday – Rest Day

Week 11

Monday – 45 Mins Easy

Tuesday AM – MLR 90 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 2 x 7 mins (90) 4 mins (90) (2 x 2 mins(60)) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 75 Mins Steady

Saturday – 80 mins steady > 8 x 3 mins ON 3 mins OFF > 30 mins steady

Sunday – Rest Day

Week 12

Monday – 45 Mins Easy

Tuesday AM – MLR 80 Mins Steady

Tuesday PM – 45 Mins Easy

Wednesday – 15 Mins Warm Up > 4 x (4 mins(90) 2 mins(90)) > 15 Mins Cool Down

Thursday – Rest Day

Friday – 50 mins steady > 25 mins @ MP > 15 mins steady

Saturday – Rest Day

Sunday – Rest Day

NOTE – This week was meant to have a 70 minute steady run friday then long run saturday but I picked up a glute/groin niggle this weekend so skipped the Friday steady, moved the long run to Friday and rested for the weekend.

Week 13

Monday – 45 Mins Easy

Tuesday AM – MLR 60 Mins Steady

Tuesday PM – 40 Mins Easy

Wednesday – 15 Mins Warm Up > 4 x 1 mile @ MP (90) > 15 Mins Cool Down

Thursday – 45 Mins Easy

Friday – Rest Day

Saturday – 30 Mins Easy

Sunday – Newport Marathon