Master a marathon in 13 weeks using these tempo and interval training sessions to build your fitness.
You're a seasoned runner but you're after a new challenge: why not go for the ultimate one? A marathon.
If you've already done a half-marathon, you can get ready for a 26.2-miler in just 13 weeks. See the May 2011 issue of Zest magazine for the full training plan, using the following tempo and interval training sessions to get you to the start line bursting with confidence.
Tempo sessions
The 30-minute session
Warm up with five minutes of gentle running, then repeat the following twice in total: run at effort level 8 for five minutes, run at effort level 5 for five minutes. Cool down with five minutes of easy running.
The 35-minute session
Warm up with six minutes of gentle running, then repeat the following twice in total: run at effort level 8 for six minutes, run at effort level 5 for six minutes. Cool down with five minutes of easy running.
The 40-minute session
Warm up with five minutes of gentle running, then repeat the following three times in total: run at effort level 8 for five minutes, run at effort level 5 for five minutes. Cool down with five minutes of easy running.
Interval sessions
The 30-minute session
Warm up with six minutes of gentle running, then repeat the following six times: run one minute hard (effort level 8 to 9), then run two minutes moderate (effort level 6). Cool down with six minutes of gentle running.
The 35-minute session
Warm up with seven minutes of gentle running, then repeat the following seven times: run one minute hard (effort level 8 to 9), then run two minutes moderate (effort level 6). Cool down with seven minutes of gentle running.
The 40-minute session
Warm up with eight minutes of gentle running, then repeat the following eight times: run one minute hard (effort level 8 to 9), then run two minutes moderate (effort level 6). Cool down with eight minutes of gentle running.
