Mike Gratton’s hard London Marathon Schedule 2006

The principle is simple: after a period of base training that builds the endurance background required to run a marathon, there follows a period of consolidating the mileage and gradually introducing faster running and speed endurance work. The final stage has a change in emphasis towards faster running at speeds much quicker than marathon pace, which will bring you to a fitness peak in late April for the Flora London Marathon (or other marathon if you're not doing FLM).

The athletes I have coached have made their first big improvement when they have moved on to seven-days-a-week training; the second big improvement comes when they move on to twice a day. Firstly you must be ready to run seven days a week, in other words don't jump straight in from a base of three or four days a week. Secondly, if you have established seven-days-a-week running, don't move to 14 sessions per week overnight. All new training loads have to be gradually introduced so that the body can adapt to the new level of effort. The concerns expressed by most people who start on this system are about losing leg speed. My own experience, and that of those who followed the training in 2004, is that you do not lose leg speed – it comes back quickly enough once 10K pace training is introduced – and most of the feeling of loss of speed is in fact due to your body adapting to the increased training load (mileage). The schedule is not rocket science – there are no 'magic' sessions that suddenly make you a faster runner. Its success is in following a systematic build-up and in straightforward hard work. The marathon is an endurance event that requires a long, steady build-up starting as early as possible. The early stages require a lot of mindless running of steady miles. It needs to be this way, but there is no harm in running a few races to keep short-term interest. However, it is important not to taper for every race, as you will never fully develop the base you need. In the early stages, you need to get used to training through your races. You have a ready-made excuse, for yourself or anyone questioning your performances: you're training for London. Looking back through my 1983 diary, between getting the Commonwealth Games bronze medal in October 1982 and winning London in April 1983 I had a number of relative disasters – finishing fifth in the Kent Cross-Country Championships, a long way down on the winner was one – but every now and again a good result in a cross-country relay or 10-mile road race would indicate all was okay. By March, results will start to come – in January 1983 I ran 48:32 for 10 miles on a flat course; by March I posted 47:11 on a hilly course. For interest, my training notes leading up to winning London in April 1983 are published on www.209events.com.

TRAINING NOTES

For those running once a day, the session that should be dropped is in brackets. Most of the training is expressed as time rather than distance – this is to accommodate slower runners who may not be able to run 20 miles in under 2 hrs 30 mins. Time on feet has been shown to be the best way of judging the level of training that prevents runners from overtraining – which would be the case for slower runners if the schedule suggested running 20 to 22 miles every Sunday and 15 miles midweek. There is no reason at all why slower runners can't follow the seven-day-a-week schedules, and running for time rather than distance keeps the duration of sessions at a level that enables recovery. But for quicker runners, if the time allocated is two hours this means a long run of 18-20 miles. An easy run listed as 30 to 40 minutes implies a distance of around 5 miles. Don't get paranoid about the distance run, however – endurance is not an exact science and everyone will handle mileage differently. The most important thing is the cumulative effect of all of your training and not whether you manage to run 20 to 22 miles every Sunday. I have expressed effort in two ways: a) percentage of maximum heart rate, and b) actual running speed. Steady runs will be at around 70-75 per cent effort and you will find that your steady pace will improve over the weeks. When running speeds are indicated, eg marathon pace, half-marathon pace, 10K pace, etc, you should use your projected pace – if your current PB for the marathon is 3:00 and you are aiming at 2:50, you should train at 2:50 pace. There is often confusion over the words 'threshold' and 'tempo' running. Here, 'threshold' running is equal to the speed you can maintain for one hour of exercise. For some, that will be around half-marathon pace, for others it may be closer to 10-mile pace or even 10K pace. 'Tempo' I use more loosely. It may have a target speed attached to it, or it may be simply a faster run typical of most club runs through the winter. There's a lot to be said for being non-specific and just going hell for leather around town with the pack – it is the way a lot of our best known athletes developed through clubs like Gateshead, Tipton, Coventry and my own club Invicta. Be careful, though, that every night isn't a club night! (Sessions to drop on once-a-day training level)

THE PROGRAMME

Dates build to the 2006 Flora London Marathon Sunday 6 Nov: am 2 hrs steady (70% max HR) Monday 7 Nov: am (30-40 mins easy), pm 1 hr steady Tuesday 8 Nov: am (30-40 mins easy), pm 1 hr steady Wednesday 9 Nov: am (30-40 mins easy), pm 1 hr steady Thursday 10 Nov: am (30-40 mins easy), pm < 40 mins fartlek – completely free/go as you feel Friday 11 Nov: am (30-40 mins easy), pm <1hr steady Saturday 12 Nov: am XC Race or 40 mins Tempo run ( Sunday 13 Nov: am 2 hrs steady (70% max HR) Monday 14 Nov: am (30-40 mins easy), pm 1 hr steady Tuesday 15 Nov: am (30-40 mins easy), pm 1 hr steady Wednesday 16 Nov: am (30-40 mins easy), pm 1 hr steady Thursday 17 Nov: am (30-40 mins easy), pm < 40 mins fartlek – completely free/go as you feel Friday 18 Nov: am (30-40 mins easy), pm <1hr steady Saturday 19 Nov: am XC Race or 40 mins Tempo run ( Sunday 20 Nov: am 2 hrs steady (70% max HR), pm (30 mins easy) Monday 21 Nov: am (30-40 mins easy), pm 1 hr steady Tuesday 22 Nov: am (30-40 mins easy), pm <1 hr fartlek – go as you please Wednesday 23 Nov: am (30-40 mins easy), pm 1 hr steady Thursday 24 Nov: am (30-40 mins), pm 1 hr steady Friday 25 Nov: am (30 mins easy), pm 1 hr steady Saturday 26 Nov: am (30-40 mins easy), pm 40 mins Tempo Run (< marathon pace) Sunday 27 Nov: 2 hrs steady (70% may HR), pm (30-40 mins easy) Monday 28 Nov: am (30-40 mins easy), pm 1 hr steady Tuesday 29 Nov: am (30-40 mins easy), pm < 1 hr fartlek – 10-12 efforts between 1 min and 5 mins. Wednesday 30 Nov: am (30-40 mins easy), pm 1 hr steady Thursday 1 Dec: am (30-40 mins easy), pm 1 hr steady Friday 2 Dec: am (30-40 mins easy), pm 1 hr steady Saturday 3 Dec: am (30-40 mins easy), pm XC Race or 40 mins Temp run (marathon Sunday 4 Dec: am 2 hrs steady (70% max HR), pm (30 to 40 mins easy) Monday 5 Dec: am (30-40 mins easy), 1 hr steady Tuesday 6 Dec: am (30-40 mins easy), pm 1 hr fartlek – 12 to 15 efforts varying between 1 min and 5 mins Wednesday 7 Dec: am (30-40 mins easy), pm 1 hr steady Thursday 8 Dec: am (30-40 mins easy), pm 1 hr steady Friday 9 Dec: am (30-40 mins easy), pm 1 hr steady Saturday 10 Dec: am 1 hr steady, pm 30 mins hill circuit (continuous run on 1km circuit with approx 500m shallow uphill, 500m downhill) Sunday 11 Dec: am 2 hrs steady (70% max HR), pm (30 to 40 mins easy) Monday 12 Dec: am (30-40 mins easy), 1 hr steady Tuesday 13 Dec: am (30-40 mins easy), pm 1 hr fartlek – 12 to 15 efforts varying between 1 min and 5 mins Wednesday 14 Dec: am (30-40 mins easy), pm 1 hr steady Thursday 15 Dec: am (30-40 mins easy), pm 1 hr steady Friday 16 Dec: am (30-40 mins easy), pm rest or 30 mins easy Saturday 17 Dec: am (1 hr steady), pm 30 mins hill circuit (continuous run on 1km circuit with approx 500m shallow uphill, 500m downhill) Sunday 18 Dec: am 2 hrs steady (70% max HR), pm (30 to 40 mins easy). Monday 19 Dec: am (30-40 mins easy), 1 hr steady Tuesday 20 Dec: am (30-40 mins easy), pm 1 hr fartlek – 12 to 15 efforts varying between 1 min and 5 mins Wednesday 21 Dec: am (30-40 mins easy), pm 1 hr steady Thursday 22 Dec: am (30-40 mins easy), pm 1 hr steady Friday 23 Dec: am (30-40 mins easy), pm 1 hr steady Saturday 24 Dec: am 2 hr steady (70% MAX hr), pm 30 mins hill circuit (continuous run on 1km circuit with approx 500m shallow uphill, 500m downhill) Sun 25 Dec: am 1 hr steady – Xmas Day – try out new trainers, T-shirt, GPS system! Lots of pud and Champagne. Mon 26 Dec: am (30-40 mins steady), pm 1 hr steady Tues 27 Dec: am (30-50 mins), pm Tempo Run – 40 mins @ half marathon pace, 10 mins warm up/10 mins cool off jogs. Wed 28 Dec: am (30-40 mins steady), pm 1 hr steady. Thu 29 Dec: am (30-40 mins), pm 30 mins hill circuits – 10 mins warm up/cool down jog Fri 30 Dec: am (30-40 min) pm 1 hr steady Sat 31 Dec: am 45 mins fartlek (aim at approx 12 efforts between 45 sec and 4 mins) pm (30-40 mins easy) Sun 1 Jan: am 2hrs 30mins steady, pm (30-40 mins easy) Mon 2 Jan: (am 30-40 mins steady), pm 40 mins Tempo Run (85% MaxHR – 15 min warm-up & cool-down) Tue 3 Jan: (am 30-40 mins steady), pm 1 hr steady Wed 4 Jan: (am 30-40 mins steady), pm 1hr 30 mins steady. Thu 5 Jan: (am 30-40 mins steady), pm 40 mins hill circuits – 10 mins warm-up/cool down. Fri 6 Jan: (am 30-40 mins steady), pm 1 hr steady. Sat 7 Jan: am (30-40 mins steady), pm 40 min at projected marathon pace (10 mins warm-up/cool down), or, eg, County Cross-Country. Sun 8 Jan: am 2hrs 30 mins steady, pm (30-40 mins easy), or 15 miles steady, rising to fast. Mon 9 Jan: am (30-40 mins steady), pm 1 hr steady Tue 10 Jan: am (30-40 mins steady), pm 30 mins Tempo run (85% MaxHR – 15 mins warm-up/cool down). Wed 11 Jan: am (30-40 mins steady), pm 1 hr 30 mins steady, or 1 hr steady. Thu 12 Jan: am (30-40 mins steady), Hill session – 10 x 2 mins up moderately steep hill (not too steep as it alters your leg action) with jog back recovery, or 45 mins fartlek. Fri 13 Jan: am (30-40 mins steady), pm 1 hr steady, or rest. Sat 14 Jan am (30-40 mins steady), pm < 1 hr steady. Sun 15 Jan: am: 2 to 2 .30 steady, pm (30 mins easy) Mon 16 Jan: am (30-40 mins steady), pm 1 hr steady Tue 17 Jan: am (30-40 mins steady), pm 30 mins Tempo run (85% MaxHR – 15 mins warm up/cool down) Wed 18 Jan: am (30-40 mins steady) pm 1 hr 30 mins steady. Thu 19 Jan: am (30-40 mins steady), pm 12 x 2 mins up moderately steep hill, jog back recovery – long warm up/down. Fri 20 Jan: am (30-40 min steady), pm <1 hr easy. Sat 21 Jan: am (30-40 mins steady), pm < 1 hr steady. Sun 22 Jan: am: 2 to 2 .30 steady, pm (30 mins easy) Mon 23 Jan: am (30-40 mins steady), pm 1 hr steady Tue 24 Jan: am (30-40 mins steady), pm 30 mins Tempo run (85% MaxHR – 15 mins warm up/cool down) Wed 25 Jan: am (30-40 mins steady) pm 1 hr 30 mins steady. Thu 26 Jan: am (30-40 mins steady), pm 14 x 2 mins up moderately steep hill, jog back recovery – long warm up/down. Fri 27 Jan: am (30-40 min steady), pm <1 hr easy. Sat 28 Jan: am (30-40 mins steady), pm < 1 hr steady. (eg Area XC Champs) Sun 29 Jan: am: 2 to 2 .30 steady, pm (30 mins easy) Mon 30 Jan: am (30-40 mins steady), pm 1 hr including 30 mins Tempo Run (Marathon speed). Tue 31 Jan: am (30-40 mins steady), pm 1 hr fartlek – 15 efforts of around 400mts. Wed 1 Feb: am (30-40 mins steady) pm 1 hr 30 mins steady. Thu 2 Feb: am (30-40 mins steady), pm 15 x 2 mins up moderately steep hill, jog back recovery – long warm up/down. Fri 3 Feb: am (30-40 min steady), pm <1 hr easy. Sat 4 Feb: am (30-40 mins steady), pm < 1 hr steady. Sun 5 Feb: am 2 hrs steady. Mon 6 Feb: am (30-40 mins steady), pm 1 hr steady. Tue 7 Feb: am (30-40 mins steady), pm 1 hr steady. Wed 8 Feb: am (30-40 mins steady), pm 1 hr seady. Thu 9 Feb: am (30-40 mins), pm 45min<1 hr fartlek – 10-15 efforts between 1 & 2 mins. Fri 10 Feb: am (30-40 mins), pm (30-40 mins steady) Sat 11 Feb: <1hr steady. Sun 12 Feb: am <2hrs 30 mins (if not racing), pm (30-40 min easy) Mon 13 Feb: am (30-40 mins easy), pm <1 hr steady. Tue 14 Feb: am (30-40 mins steady), pm <1hr Tempo run (marathon pace Wed 15 Feb: am (30-40 mins steady), pm <1hr 30 mins steady. Thu 16 Feb: am (30-40 mins steady), pm <1hr Fartlek (15 to 20 efforts between 1 min & 2 mins duration). Fri 17 Feb: am (30-40 mins steady), pm 1 hr steady. Sat 18 Feb: am Hill circuits 6 to 8 x 1km, hill length approx 4 mins duration & hold rhythm on the downhill section, pm 45 mins easy. Sun 19 Feb: am 2hrs 30mn<3hrs, pm (30 mins easy). Mon 20 Feb: am (30-40 mins easy), pm <75 mins steady. Tue 21 Feb: am (30-40 mins), pm < Tempo Wed 22 Feb: am (30-40 mins), pm <90 mins steady Thu 23 Feb: am (30-40 mins, pm <75 mins steady. Fri 24 Feb: am (30-40 mins), pm <1 hr steady Sat 25 Feb: am (30-40 mins), pm <1hr steady (Possible half-marathon race ) Sun 26 Feb: am <2 hrs 30 min, pm (30 mins easy) Mon 27 Feb: am (30-40 mins easy), <1 hr Tempo run Tue 28 Feb: am (30-40 Mins steady), pm warm up – 15 to 20 x 400m @ 10km pace, 100m jog recovery. Wed 1 Mar: am (30-40 mins steady), pm <90 mins steady. Thu 2 Mar: am (30-40 mins steady), pm <1 hr steady Fri 3 Mar: am (30-40 mins steady), pm <1 hr steady Sat 4 Mar : am warm up, 6 x 1000m at 10km pace, 2 mins recovery, warm down, pm (30-40 min easy). Sun 5 Mar: am 2hrs steady, pm rest Mon 6 Mar: am rest (or 30-40 mins easy), pm <1hr tempo. Tue 7 Mar: am rest (or 30-40 mins steady), pm warm up, <20 x 200m at 5km pace, 100m jog rec., long cool down. Wed 8 Mar: am rest (or 30-40 mins steady), pm 90 mins steady. Thu 9 Mar: am rest (or 30-40 mins steady), pm <1 hr steady. Fri 10 Mar: am rest (or 30-40 mins steady), pm <1 hr steady. Sat 11 Mar: am <30 mins, pm 6 x 1km at 10km pace, 2 mins jog recovery. Sun 12 Mar: am <2hrs 30 mins, pm (30-40 mins easy) Mon 13 Mar: am (30-40 mins), pm < 1 hr tempo run Tue 14 Mar: am (30-40 mins), pm warm-up, <20 x 400m/100m jog recovery, cool down. Wed 15 Mar: am (30-40 mins), pm < 1 hr steady to fast, but not as much as threshold level. Thu 16 Mar: am (30-40 mins), pm warm-up, 8 x 1000m, 2 mins rec., cool down Fri 17 Mar: am (30-40 mins), pm <1 hr steady Sat 18 Mar: am 8 miles, alternating miles at marathon pace & steady pace – approx. 40-sec differential in pace. (Possible half-marathon race). Sun 19 Mar: am 30km, first 10km easy, next 10km quicker, last 10km at marathon pace, pm rest. Mon 20 Mar: (am 30 mins steady), pm 1 hr good pace (up to Marathon pace but cooling off for the last 10 mins). Tue 21 Mar: (am 30 mins steady), pm 12 x 400m, 3km pace, 2 mins recovery. Wed 22 Mar: 90 mins steady. Thu 23 Mar: (am 30 mins steady), pm 5 x 1km, 5km pace, 2 mins recovery. Fri 24 Mar: 2 x 45 mins steady. Sat 25 Mar: (am 30 mins steady), pm 8 miles alternating miles at half-marathon and marathon pace. Sun 26 Mar: 20 miles pushing last 5 miles at marathon pace. pm rest. Mon 27 Mar: 10 miles steady. Tue 28 Mar: am (30-40 mins easy), pm 12 x 400 at 5km pace, 2 min recovery. Wed 29 Mar: am (30-40 min easy), 15 miles steady. Thu 30 Mar: am (30-40 mins easy), 5 x 1km at 5km pace, 3 mins recovery. Fri 31 Mar: am (30-40 min easy), pm <1 hr steady. Sat 1 Apr: 8 miles alternating miles at marathon pace & half-marathon pace. Sun 2 Apr: am 20/22 miles, pm rest Mon 3 Apr: am (30 mins easy), pm 45 mins steady Tue 4 Apr: am (30 mins easy), pm 12 x 400 @ 3km pace, 200 jog rec. Wed 5 APr: am (30 mins easy), pm 10 miles – picking up pace. Thu 6 Apr: am (30 mins easy), pm 8 x 1km @ 10km pace, 2 mins recovery. Fri 7 Apr: am (30 mins easy), pm 10 miles steady. Sat 8 Apr: am (30 mins easy), pm 10 miles steady. Sun 9 Apr: am 20 miles, pm rest (or 10km race) Mon 10 Apr: am (30 mins easy), pm 10 miles steady Tue 11 Apr Mar: am (30 mins easy), pm 10 x 400 @ mile speed, 200 jog rec. Wed 12 Apr: am (30 mins easy), 10 miles steady Thu 13 Apr: am rest, pm Marathon pace fartlek run – hold efforts of up to 5 mins at marathon pace, interspersed with recovery at steady pace (relaxed fartlek style <10 miles) Fri 14 APR: am rest, pm 45 mins steady Sat 15 Apr: Short race or threshold run <40 mins Sun 16 Apr: <12 miles steady Mon 17 Apr: <10 miles steady Tue 18 Apr: 10 x 200m hard strides in racing flats, 200 jog rec. Wed 19 Apr: <45 mins steady Thu 20 Apr: <45 mins steady – start carbo loading with pm meal. Fri 21 Apr: Rest or 20 mins easy – highest carbo intake on this day, high water intake Sat 22Apr: 20 mins easy – reduce food intake after 6pm, high water intake