London Marathon – Working out Your Training Programme

LONDON MARATHON – WORKING OUT YOUR TRAINING PROGRAMME

Find out your fitness using the YMCA step test

• Find a 30 cm step
• Step up and down at a brisk rate for 3 minutes
• Immediately stop at 3 mins and sit down – measure your heart rate for 1 minute
• Using a stopwatch is useful

MALES
AGE	EXCELLENT	GOOD	ABOVE AVE	AVERAGE	BELOW AVE	POOR
18-25	79	79-89	90-99	100-105	106-116	117-128
26-35	81	81-89	90-99	100-107	108-117	118-128
36-45	83	83-96	97-103	104-112	113-119	120-130
46-55	86	86-97	98-103	104-112	113-120	121-129
55+	87	87-96	97-103	104-113	114-120	121-130

FEMALES
AGE	EXCELLENT	GOOD	ABOVE AVE	AVERAGE	BELOW AVE	POOR
18-25	85	85-98	99-108	109-117	118-126	127-140
26-35	88	88-98	99-108	109-110	120-126	127-140
36-45	90	90-102	103-110	110-118	119-128	129-140
46-55	94	94-104	104-115	116-120	121-129	130-141
55+	95	95-104	105-117	118-122	123-131	132-142

Beginner

• You are a beginner if you are looking to get fit enough to make it round the course regardless of speed therefore more of your training will be about increasing your endurance rather than speed work.  To start with your running will likely need to be a mix of running and walking.   If relatively new to running you may find that you sometimes feel like missing sessions in your programme but do try and avoid this.  Stretching and warming up is just as important if a beginner than if intermediate or advanced.

Intermediate

• Intermediate runners usually have been running for a few years and are aiming to do the marathon between 3.5 hours and 4.5 hours.  You will be looking at increasing your speed therefore need a mix of speed work, hill training and endurance in your programme.  An aim of running between 30-45 miles a week is required

Advanced

• Advanced runners are those looking at completing the marathon under 3.5 hours.  As with the intermediate runner the programme will include a mix of speed work, hill training and endurance and you are looking at weekly average of at least 45-60 miles a week.