Step 2 of Marathon Training - Set Out Your Training Framework

Step two in designing your training plan is to map out the broad framework of your training schedule and periodize your training efforts.  

Plan Backwards from the Race Event

Get a calendar, and mark down the race date and your goal event.  Now work backwards and count the number of weeks you have to train.  

Now, download this template training week and print off as many copies as you have training weeks available.   (It's a free download). 

Schedule Around Important Commitments

Make a note on your templates of any other important dates and events you are committed to during your training period such as vacations, weddings and all other dates that you are certain you will not be able to train.  You should also make a note of any practice events that you are planning to take part in as further preparation.

Divide Your Training into 4 Week Blocks

Divide the weeks you have available to train into periods of three or four weeks.  Work backwards from your race day.  The week of your race should be labeled "Race Week." 

The week immediately prior to Race Week is your "Taper Week" which is a week of rest and last minute preparation.  The two weeks prior to Taper Week are your "Peak Weeks". 

Continue working backwards on your templates and ideally you'll end up with four or five three- to four-week periods, a couple of Peak Weeks and a Race Week.  Now you have a basic overview of your training plan.

Add Recovery Weeks

Every three-to four-week period should end with a rest and recovery week.  Label the last week of each three-to four-week training block "Recovery Week".  Keep the workouts light in your Recovery Week, your body needs this time to recharge and grow stronger.  Total training volume in each Recovery Week should be about half of regular training weeks.

As a general rule, the three to four week periods at the beginning of the training plan should focus on building an endurance base.  You should focus on longer, lower intensity (and heart rate) workouts at the beginning, adding speed and explosive power workouts towards the end of your plan.