Close window

Canada Running Series / Circuit du Canada  CANADA RUNNING SERIES / CIRCUIT DU CANADA

Training Tips

Basic Marathon & Half Marathon Training Program

BASIC SCHEDULE:

Half Marathon distances are the same unless denoted in ( )

Starts second week of July - for September Marathon Goal

This program is designed for the first-time marathoner who wants to RUN the classic 42.2km distance, to do so as part of a comfortable and enjoyable experience, and be able to say with pride, "I am a marathon runner"! The marathon is a wonderful, life experience and a great personal challenge; as such, you should respect and savour it. It is not to be cheated. There are no short cuts!

Legend:
HF – Hill / Fartlek session – incorporate some speed work and hills in your run
LH – Long Hills – less of an incline and longer than 400m
SH – Short Hill Repeats – steeper and less than 100m
FL – Fartlek Ladders – speed play – run 1 min. hard – run 1 min. easy
SP – Speed work – measuring your speed over specific distance (track workout)

Week Mon Tue Wed Thu Fri Sat Sun TOTAL
1 off 8k 5k 8k 5k off 10k 35k
2 off 8 5 10 5 off 13 (10) 40 (37)
3 off 10 5 13 5 off 16 (13) 48
4 off 10 5 13 HF 6 off 19 (13) 53
5 off 10 6 13 LH 6 off 22 (13) 58
6 off 13 6 13 SH 6 off 26 (16) 64
7 off 13 6 13 6 off 26 (16) 64
8 off 13 6 13 SH 6 off 29 (13) 67
9 off 13 6 16 FL 6 off 32 (16) 74
10 off 13 8 13 SP 8 off 29 (13) 74
11 off 13 8 16 SP 8 off 32 (19) 61
12 off 16 6 16 SP 6 off 35 (22) 80
13 off 10 5 13 FL 5 off 16 (10) 45
14 off 8 off 8 off 3 MARATHON RACE DAY
(Half)		 19+race

Please be reminded that this is a general program. Depending on age, ability, current fitness level, work and family commitments, and health/illness, some of you may be able to do (advance) better than the schedule, while others need to go a little slower/more moderately. ASK questions, and work with your group leader.

Top

INTERMEDIATE SCHEDULE:

Half Marathon distances are the same unless denoted in ( ).

The Intermediate program is designed for the 3 hour to 3:45 marathoner. It assumes you have been running for at least a year or two, have done a bunch of 10K's and perhaps a couple of marathons… just to finish. Now it's time to move up, explore your potential, and take your performance to the next level.

Starts second week of July - for September Marathon Goal.

Legend:
HF – Hill / Fartlek session – incorporate some speed work and hills in your run
LH – Long Hills – less of an incline and longer than 400m
SH – Short Hill Repeats – steeper and less than 100m
FL – Fartlek Ladders – speed play – run 1 min. hard – run 1 min. easy
SP – Speed work – measuring your speed over specific distance (track workout)

Week Mon Tue Wed Thu Fri Sat Sun TOTAL
1 off 13k 5k 13k 6k off 16 (13) k 53 (50) k
2 off 13 6 13 6 off 19 (13) 58 (51)
3 off 13 6 16 6 off 22 (13) 64
4 5 13 6 16 HF 6 off 26 (16) 72
5 6 16 6 16 LH 6 off 19 (13) 70
6 6 16 6 16 SH 6 off 29 (16) 80
7 6 16 6 19 6 off 29 (16) 83
8 6 16 8 19 SH 8 off 29 (16) 86
9 6 16 8 19 FL 10 off 32 (19) 91
10 8 16 8 16 SP 13 off 35 (22) 96
11 6 16 8 16 SP 8 off 22 (13) 77
12 10 16 10 19 SP 6 off 35 (24) 96
13 5 13 5 10 FL 5 off 16 (10) 53
14 5 10 FL 5 8 off 3 Marathon Race Day (Half) 31+race

Please be reminded that this is a general program. Depending on age, ability, current fitness level, work and family commitments, and health/illness, some of you may be able to do (advance) better than the schedule, while others need to go a little slower/more moderately. ASK questions, and work with your group leader.

Top