Run programme 16WK 42KM

TABLE OF CONTENTS

Planning is Key

Base Endurance
Program

Strength endurance
Program A
Program B

Speed Phase
Program

1
©SweatElite 2018
 Run programme 16WK 42KM

Planning
Is Key

2
©SweatElite 2018
 Run programme 16WK 42KM

Since winning his debut marathon in Hamburg five years ago, Eliud has understood
the value of planning ahead of a 42.2km challenge.

“If you don’t prepare well in the marathon you cannot succeed,” Eliud insists. “Before
any big marathon I will sit down and put together a plan with my management
team and my coach, Patrick.

Patrick says the pair will work out the plan backwards from their target race.

“In this way we can evaluate a length of time and look at the specific fundamentals
of training,” adds Patrick. “So, by the time Eliud arrives at the race, all the elements
(he needs to perform at his best) for the race should have come together.”

Just like the World’s best, every athlete needs a carefully developed training plan to
enhance the likelihood of having an exceptional race. The goal is to:

ü Provide focus
ü Lay out a process
ü Limit inherent risks such; injuries, tiredness, sickness
ü Setting out expectations that you and your family can manage

To be fully prepared, peripheral areas such as mindset, nutrition and recovery should
all be considered and planned.

SweatElite brings together the tens of thousands of hours of training, racing and
coaching experience of the Worlds best athletes, to form this plan to guide you
to Marathon success!

3
©SweatElite 2018
 Run programme 16WK 42KM

Base
Endurance

4
©SweatElite 2018
 Run programme 16WK 42KM

Elite Marathon runners are running anywhere between 45miles-150miles (90km-250km)

per week in a training phase. Of course these volumes have been built up over many
years.

If we take a sneak peak into the initial stages of Eliud Kipchoges buildup to the Berlin
Marathon we can see the volume put in:

§ Thurs Aug 10
AM 30.8km Tempo Run: 1hr42min (meant to be 30km, but had to take a detour
loop as the course was too muddy in parts, ended up just running back to the
starting point, which was 30.8km)
PM 10km easy (40mins)

§ Fri Aug 11
AM 16km easy-moderate (70mins)
PM 10km easy (40mins)

§ Sat Aug 12
AM Fartlek: 10min warm up (1.9km), 4x10mins with 2min rest, reps were at right
around 3:00/km (2:45-2:50 downhill, 3:10-3:15 uphill) and rest was very slow
jogging. 15min easy cool down (2.2km)
PM 12km (50mins)

§ Sun Aug 13 AM 22km (78mins)

For the above training review we can see that the Worlds best runners are putting in a
whopping 118kms across the space of 4 days. Almost everyday, running twice a day!

Volume is not the full story. Certainly running more distance over many years will result
in improved performance, however this is a long adaptive process. The considerations
at any time of a plan are intensity and frequency

5
©SweatElite 2018
 Run programme 16WK 42KM

Intensity – Understanding Aerobic versus Anaerobic conditioning

The terms "aerobic" and "anaerobic" refer to the presence and absence of oxygen,
respectively. As a general rule, Marathon running is primarily an aerobic race. The
aerobic metabolism burns fat as its primary fuel and is cultivated by training at lower
intensities where your muscles have enough oxygen to produce all the energy you
need to perform. To intensify this effect, training fasted or a ‘carb-less’ state, at slower
speeds, assists in the bodies adaptation in using fat as its primary fuel source. This is
clearly demonstrated by the Worlds best in the example above, whereby the training
speed of long runs is clearly within an adaptive zone. Your zone will be very different
– so it is important to establish your training heart rate zones early and stay within the
targets.

Testing can be valuable to establish your zones. Specifically, for Marathon running
that is which requires athletes to be efficient, fuel efficiency/ ketogenic testing is most
significant rather than lactate or VO2 max tests.

The Volumes change but the principles do not

The base endurance phase is about setting a foundation:

ü To stay injury free

ü Gradually building the distance you can run – showing the body ‘the duration’
ü Ensuring we do not over-stress the body too early
Ideal Habits in this phase are to:

ü Run off road

ü Train in a fasted state, eating after your workout
ü Making sure you stay hydrated (important in every phase)
ü Slowly training your body to recover faster session to session

6
©SweatElite 2018
 Run programme 16WK 42KM

Volume
12 11 10 9 8 7 6 5 4 3 2 1
Overview:
Run (Min) 315 180 340 385 180 405 450 445 180 355 295 105
Load Recover Load Load Recover Load Load Load Recover Load Load Recover

Run Monthly Training Plan:

base base base base
endurance endurance endurance endurance
DAY OFF DAY OFF DAY OFF DAY OFF
Today you need to make Steve Moneghetti is one
sure you have of Australia’s greatest
Mon two good pairs of training Marathoners. Volume is
shoes (correct for your important - 224km is
feet) that will last this “one of my biggest
entire training plan. weeks ever I think.”
30 min 30 min 30 min 35 min
Easy runs are a feature of Easy runs assisst with Every day Eliud Kipkoge Easy runs are a time to
Elite training programs recovery and prepare will do 5-10km of easy chat with friends -
Tue Easy runs should be 50- your body for quality running to be prepared develop a running culture
60% of your race pace sessions! for evening sessions! and community where
only. So very easy! Off road is good on the you live Be like the
legs Kenyans of Rift Valley

60 min 65 min 45 min 65 min

Fuel Efficiency Fuel Efficiency Fuel Efficiency Fuel Efficiency
Wed Follow the fuel efficiency Cut back the carbs Keep restricting carbs - Focus on relaxed upper
advice where possible and keep into and during this run body
this run very slow
45 min 45 min DAY OFF 45 min
Easy Easy Great day for a massage Easy
Thu On the flat - take the Focus on not rocking and stretching Focus on good body
pressure off your body shoulders posture
High cadence of 85+

DAY OFF DAY OFF DAY OFF DAY OFF

Paula Radcliffe took her “It’s so important to listen Double day off in this rest
pulse every morning to your body” week This promotes
Fri It was usually 38-40bpm. If – Paula Radcliffe HYPER recovery
it went to 45 or above
she either modified her
training or took a day off
30 min 30 min 30 min
30 min
Easy Easy Easy
Sat Easy
Focus on a strong core High cadence of 85+ Leading into tomorrows
Take it as easy as possible
run - keep it easy
75 min LONG RUN 90 min LONG RUN 60 min LONG RUN 90 min LONG RUN
Fuel Efficiency Fuel Efficiency Fuel Efficiency Fuel Efficiency
Sun No eating 2hours prior to Long run - key in this Focus on not rocking Focus on body posture
this session Only drinking phase shoulders
water
TOTALS 240 Min 260 Min 165 Min 265 Min

“I would like to tell every living soul in the world that anyone can do whatever they
want, all they need is to believe and trust in themselves.”

Eliud Kipchoge

7

 Run programme 16WK 42KM

Strength
Endurance

8
©SweatElite 2018
 Run programme 16WK 42KM

Being ‘fast’ in a Marathon is perhaps the most misunderstood aspect of training.

For the most part being an Elite Marathon runner comes down to the ability to fatigue
less.

Taken from the SweatElite book Eliud Kipchoge:

“Eliud Kipchoge lives and trains in Kaptagat; a tiny town some 30min (30km)
southwest of Eldoret.

Remember when you’re analyzing paces of anyone training in Kenya, the terrain is
often very challenging (hills, slow surface, uneven ground) and the altitude is 2300-
2500m (7500-7800ft).”

Those training in altitudes and terrains such as the Kenyan champions in the Rift Valley
Province are naturally building additional fatigue resistance, through their strength
endurance phase of the buildup by virtue of the area they are running in.

So YOU need to replicate these conditions!

Only when you are comfortable with the distance required to run each week,
achieving multiple sessions in a week and recovering well you are ready to move onto
a strength endurance phase. The amount of distance/mileage does not change in
this phase however the loading does. It is ideal that key runs in the week a done off
road, over long rolling or hill climbs.

“Hills are speed work in disguise” Frank Shorter

Through this phase, the hills will work as a natural resistance, enabling your heart rate
to rise and fall at lower speeds. The hills also encourage correct running posture and
form, with the key elements being; head up, shoulders relaxed, hips up, knees up,
running on the front half of your foot in a ratio of 60:40. It is important that whenever
you run on hills, your focus turns to technique. Your arms should be driving your knee
drive and you should try where possible to remain relaxed as the fatigue mounts up.

9
©SweatElite 2018
 Run programme 16WK 42KM

Volume
12 11 10 9 8 7 6 5 4 3 2 1
Overview:
Run (Min) 315 180 340 385 180 405 450 445 180 355 295 105
Load Recover Load Load Recover Load Load Load Recover Load Load Recover

Run Monthly Training Plan:

base endurance strength endurance strength endurance strength endurance

DAY OFF DAY OFF DAY OFF DAY OFF

In this final week of base We now move into a new “If I am still standing at the With weight exercises,
training - close off PHASE! end of the race, hit me progression is best made by
Keep it very easy as you with a board and knock increasing the number of
Mon the phase by containing have some tough load
your effort and preparing me down, because that repetitions,
weeks ahead in this plan
means I didn’t run hard rather than increased the
the mind for the strength
enough.” Steve Jones weight/load. - Seb Coe
training to come
40 min 30 min 40 min 45 min
By running off-road in easy Prepare your mind for a Easy runs remain a Easy runs are great for
runs you will decrease the new week Take it as easy recovery exercise. The focusing on technique
Tue likelyhood of injury! as possible weekends are becoming Focus on not rocking
60min of weights/ core heavy with load! 60min of shoulders
today - post run weights/ core today - post 60min of weights/ core
run today - post run
75 min 45 min 90 min 90 min
Fuel Efficiency Fuel Efficiency Fuel Efficiency Fuel Efficiency
Rolling Hills - Run up the hills Rolling Hills - Run up the hills Rolling Hills - Run up the hills Rolling Hills - Run up the hills
Wed
steady steady steady steady
Focus on knee lift Keep your head looking Focus on body posture Focus on leg speed
up, up the hill
45 min DAY OFF 50 min 60 min Easy
Easy Massage today Easy Active recovery - very easy
On the flat 60min of weights/ core Keep relaxed - off road is 60min of weights/ core
Thu
today best today
60min of weights/ core
today
DAY OFF DAY OFF DAY OFF DAY OFF
“It was the long and “For an athlete, the biggest Flexibility and stretching is a Champion runners know
careful attention to pressure comes from within. vital aspect of circuit and the value of listening to
strength training, that You know what you want strength training - Seb Coe and knowing their body -
Fri enabled a slightly built Seb to do & and what you’re Steve Jones famously
Coe capable of” quoted: “Take off your
to run successfully” – Paula Radcliffe watch”.

– Peter Coe
30 min 40 min 40 min
35 min
Now in the strength phase An easy run continues to The best runners in the
Preparing the mind and
we are adding a weights add KM's in the bank! world can get an extra
body for tomorrows long
Sat session in the evening. Run Feeling good leading into 100km a week done of
run. Come into the run tomorrow
in the AM. 60min of easy running - its easy!
ready to have a great
weights/ core today - post 60min of weights/ core 60min of weights/ core
session - in control!
run today - post run today - post run

75 min LONG RUN 120 min LONG RUN 150 min LONG RUN
120 min LONG RUN
Fuel Efficiency Fuel Efficiency Fuel Efficiency
Fuel Efficiency
Sun Take it as easy as possible No eating 2hours prior to Start taking some
Follow the fuel efficiency
this session Stay well additional nutrition today
advice
hydrated after 90min of the run

"Go hard, or suffer the rest of your life."

Paul Chelimo

10
"#$%&'()*'% +,-.

 Run programme 16WK 42KM

Volume
12 11 10 9 8 7 6 5 4 3 2 1
Overview:
Run (Min) 315 180 340 385 180 405 450 445 180 355 295 105
Load Recover Load Load Recover Load Load Load Recover Load Load Recover

Run Monthly Training Plan:

base endurance strength endurance strength endurance strength endurance

DAY OFF 20 min 20 min DAY OFF

Over the next two weeks Easy Active recovery session - Strength training should
the running hours really As easy as possible take it easy be a year-round
picks up to get the commitment. Strength
Mon
maximum training exercises should be
benefit. Massage is tapered
important. down before the period
of target races - Seb Coe
30 min 45 min 45 min 45 min
Steady Steady Steady Easy
Keep this on the flat - On the flat. Feeling light On the flat - feeling very The key is to feel very
Tue
work on leg speed on your feet strong fresh this weekend!
60min of weights/ core 60min of weights/ core 60min of weights/ core 60min of weights/ core
today - post run today - pre run today - pre run today - pre run
45 min 90 min 105 min 120 min
Easy Hill workouts extremely Easy Easy
Hill Repeats - 3 x 3min important - Paula Hill Repeats - 5 x 5min Hill Repeats - 5 x 5min
steady up the hill jog Radcliffe Hill Repeats - 4 x steady up the hill jog steady up the hill jog
Wed
down 4min steady up the hill down down
jog down 60min of
Focus on body posture Focus on knee lift Focus on leg speed
weights/ core today - pre
run
DAY OFF 60 min 60 min 60 min
“The marathon is my only Easy Easy Easy
girlfriend. Jog - after yesterdays On the flat - keeping the Active recovery after
Thu
I give her everything I tough hills session cadence high yesterdays session
have.” - Toshihiko Seko 60min of weights/ core 60min of weights/ core 60min of weights/ core
today - pre run today - pre run today - pre run
DAY OFF DAY OFF DAY OFF DAY OFF
Fri Massage today Massage today Massage today

30 min 40 min 40 min 40 min

Easy Easy Easy Easy
Take it as easy as possible Very easy session Feeling good going into Key run tomorrow - cut
Sat
leading into tomorrow 60min of weights/ core tomorrows long run this short if you want
60min of weights/ core today - pre run
today - post run
75 min LONG RUN 150 min LONG RUN 180 min LONG RUN 180 min LONG RUN
Fuel Efficiency Paula Radcliffe aims at Fuel Efficiency Today include a 120min
Focus on relaxed upper 200km per week - so long No eating for the first TT at your target
body runs are essential. 90min This 3h run is key in Marathon pace -
Sun
Keep pace at 60-70% of the buildup! extended Paula Radcliff
target race pace only test set Stay well
hydrated and use race
day nutrition
TOTALS 180 Min 405 Min 450 Min 445 Min

"Hills are speedwork in disguise"

Frank Shorter
11
!"#$%&'()&$ *+,-
©SweatElite 2018
 Run programme 16WK 42KM

Speed
Phase

12
©SweatElite 2018
 Run programme 16WK 42KM

The speed phase of any Marathon buildup is a high-risk phase where athletes can
break down and easily go over the top.

A typical speed phase duration will depend on the training history of the athlete as
well as length of race. Specifically, for the Marathon, a speed phase should last 3
weeks and no longer than 12 weeks for Elites.

Taken from the book Eliud Kipchoge book on SweatElite:

“A Tuesday for Eliud Kipchoge involves a morning track workout.

The workout is completed on a dirt track. The surface of the track is basically like a
standard trail in the forest; uneven and soft.

15km of Goal Marathon Pace work. 15km worth of intervals at right around their goal
marathon pace (so 2:55/km for Eliud).

What was interesting to us about this workout, is that Eliud certainly wasn’t maxing in
these workouts. He was pushing himself, but there was no hands on knees or no
struggling in the final rep. It was as if he could always do a few more reps if he
needed to”.

As outlined in the above example, speed sessions for both World Record holders and
recreational runners should be close to, or slightly faster than your anticipated race
pace. This is a very important distinction. We have already said, the goal of the
strength endurance phase is about fatigue resistance. The speed phase in Marathon
training is literally ‘squeezing the juice” or trying to get small incremental benefits in
leg-speed. A small gain here will add up to several minutes over the 2-5hour race!

In a speed phase, key elements that need to be closely monitored are:

ü Your recovery from the sessions – specifically track work

ü Stretching! Staying flexible will help prevent injuries
ü Increase in massage, compression and other recovery activities
ü In the later stages of a speed phase, working on your race day nutrition plan
ü Staying healthy! You are right on the edge and asking your body for more. So clean
up on your nutrition and get adequate rest

"#$%&'()*'% +,-. 13

 Run programme 16WK 42KM

Volume
12 11 10 9 8 7 6 5 4 3 2 1
Overview:
Run (Min) 315 180 340 385 180 405 450 445 180 355 295 105
Load Recover Load Load Recover Load Load Load Recover Load Load Recover

Run Monthly Training Plan:

speed speed speed speed

DAY OFF DAY OFF DAY OFF 60 min TRACK

Ths is a recovery week. Eluid Kipchoges & Ryan
Take it very easy, you are Halls final track session
Mon now in a key speed 15min w/up. 8x400m
phase. (90sec rest) at race pace
Stay relaxed - focus on
rhythm
30 min 45 min 40 min DAY OFF
Easy run in this rest week Easy building to steady Easy building to steady Final day for a massage
Focus on body posture state run High cadence state run Focus on
Tue
of 85+ relaxed upper body

45 min TRACK 90 min TRACK 90 min TRACK DAY OFF

Kipchoges track set: Kipchoges Track session: Fartlek run: 10min w/up.
15min w/up 15min warm up (3km). 10 10x (2min on 1min off)
Wed 10 x 1km acending speed x 800m slightly above Just above your
from race pace to slightly race pace with 90sec jog projected race pace
above in the last 3 recovery. Warm down Recoveries an easy jog
repeats. Big Set!
DAY OFF 60 min 50 min 30 min
Key massage today Easy run - turning the legs 15min warm up and Easy
over relaxed Focus on 30min of moderate Inc. 5 x 1min steady
Thu not rocking shoulders running Kipchoge special efforts (race pace)
Massage tonight - just around your race
Focus on leg speed and
pace Easy warm down
being in control
DAY OFF DAY OFF DAY OFF 15 min
Allowing yourself the day Massage today Easy
Fri to recover from the hard Feeling light - feeling
track session and strong for tomorrow
massage
30 min 40 min 40 min 42.2 km RACE
Easy - still adding these Getting the mind ready Flushing out yesterdays Marathon
extra KM's in the bank for tomorrows key session. massage Make sure you follow your
Sat
Inc. 5 x 2min steady This is a micro race Running drills to safely nutrition plan and race
efforts if you feel good. simulation Be prepared promote legspeed stratergy!
Feeling light on the feet and follow your plan

75 min LONG RUN 120 min LONG RUN 75 min OPTIONAL

15min easy warm up then 60min effort today at 15min warm up then
steady state running in Marathon race pace 45min of steady running
Sun your long run. Finishing off Paula Radcliffs favourate at your projected
the week feeling fresh session Marathon race pace.
Follow a nutrition plan Long warm down and
stretch!
TOTALS 180 Min 355 Min 295 Min 105 Min

"Marathon is life. And life is where you progress."

Eliud Kipchoge

"#$%&'()*'% +,-. 14