aQuellé Joburg North City Marathon

12 WEEK FULL MARATHON TRAINING PROGRAM to RACE DAY…..

Designed for Runners already running 2 years plus.

Please remember these programs are guidelines to provide some form of structure. You need to work at your own pace to reach your goal.

“BLOCK ONE: Week Four
11 to 17 DECEMBER 2023

Monday

All Rest

Tuesday

Beginner:
8km Easy Pace Run:
SET: 1km. At 8.00min/km. Or at Your Own Pace. 6km. At 7.30min/km =45min. 1km. Cool-Down At 8.00min/km =61min Overall Workout Time.

Intermediate:
8km Easy Pace Run:
SET: 1km. At 7.30min/km. Or at Your Own Pace. 6km. At 7.00min/km =42min. 1km. Cool-Down At 7.30min/km =57min Overall Workout Time

Advance:
9km Time Trial Run.
SET: 1km Warm-up. At 06.30min. 8km Steady Fast Solid Pace. At 6.00min/km. =48.00min. 3min Easy Cool-Down Pace. =57.30min Overall Work Out.

Wednesday

Beginner: 5km Easy Pace.
SET: Easy Run At 7.00min/km = 35min Overall Workout Time

Intermediate: 8km Easy Pace.
SET: 8km Easy Pace. At 7.00min/km =56min Overall Workout Time.

Advance: 10km Easy Pace.
SET: 10km At 6.30 min/km =65min Overall Time.

Thursday

Everyone. Rest. 

Friday:

Beginner: 5km Tempo Run.
SET: 1km Easy Pace. At 7.30min/km. Or at Your Own Pace. 3km Steady Consistant Pace. At 7.00min/km =21.00min. Or at Your Own Pace. 3min Easy Pace. 1km Steady Fast Pace. At 6.30min/km. =38.00min Overall Workout Time. Or at Your Own Pace.

Intermediate:
5km Tempo Run.
SET: 1km Easy Pace. At 7.00min/km. Or at Your Own Pace. 3km Steady Consistant Pace. At 6.30min/km =19.30min. Or at Your Own Pace. 3min Easy Pace. 1km Steady Fast Pace. At 6.00min/km. 3min Cool-Down Pace =38.00min Overall Workout Time. Or at Your Own Pace.

Advance: 7km Tempo Run.
SET: 1km Warm-up. At 6.30min. Or at Your Own Pace. 3km Consistent Fast Pace. At 6.00min/km. =18.00min. Or at Your Own Pace. 3min Easy Pace. 2km Steady Fast Run. At 5.50min/km 11.40min. Or at Your Own Pace. 1km Cool-down Pace. 6.30. =45.40min Overall Work Out.

Saturday.

Beginner:
5km Fast Run.
SET: 5km. At 7.30min/km. = 37.30min. Or at Your Own Pace.

Intermediate:
10km Fast Run.
SET: 1km Easy Pace. At 7.30min/km. 8km Steady Consistant Pace At 7.00min/km =56min. 1km Cool-down Pace. At 7.30min = 71min Overall Workout Time. Or at Your Own Pace.

Advanced:
10km Fast Run.
SET: 1km Easy Pace. At 6.30min/km. 8km Steady Consistant Pace At 6.00min/km =48min. 1km Cool-down Pace. At 7.00min = 61.30min Overall Workout Time. Or at Your Own Pace.

Sunday:

Beginner: 15km Easy Pace.
SET: 15km LSD ( Long Slow Distance.) At 7.30min/km = 1h52.50min Overall Workout Time. Or at Your Own Pace.

Intermediate: 21km Easy Pace.
SET: 21km LSD ( Long Slow Distance.) At 7.00min/km = 2h27min Overall Workout Time. Or at Your Own Pace.

Advance: 25km Easy Pace.
SET: 25km LSD ( Long Slow Distance.) At 6.30min/km = 2h42.30min Overall Workout Time. Or at Your Own Pace.

#TakeNote: the weekend runs can be Swooped around if needed.