Introduction to the adidas Marathon Training Plan

This training plan was developed for a race preparation period of 21 weeks.

The different workout types suggested throughout the plan are based on heart rate
zones. The zones are defined on the basis of a given maximal heart rate of 180 beats
per minute. If you have a higher or lower maximal heart rate, please adjust the zones
accordingly.

For best training results stick as close to the training plan as possible and do not run
faster than suggested. Particularly the long slow run must indeed be run very slowly,
so that the energy system needed for the marathon will be trained optimally. Preparing
your body to burn fat for energy is best done by running at lower intensities – and this
is the decisive factor in running a successful marathon.

Of course, the training plan is not carved in stone. If you do not feel up to par, or really
can not fit a scheduled run into your day, try to reduce the distance or skip the workout.

It is advisable that you keep track of your training efforts and results during race
preparation. This will allow you to analyse your improvement and to draw conclusions
for your next challenge. Looking at your “diary” will also motivate you. This training
plan offers space for entry of your basic workout results.
If you want to log your workouts more professionally, simply download the adidas
Running Organizer (coming Feb/Mar 2005) from the adidas Running Website and install
the tool on your desktop.

Last but not least, please be aware that any training plan that was not developed under
exact knowledge of your very individual training level can only be a general supportive
guideline. It can never be a guarantee for success. Make sure you always heed the
warning signals of your body. If the workout load proves too difficult (or the preparation
time of 21 weeks too short) you should not try to pull through at the price of your
health.
Workout types
The abbreviations may be used in some parts of the training plan, e.g. IT for Interval
Training

Slow Run (SR): Heart rate zone 115 – 130 bpm (if your maximal heart rate is 180 bpm).
Not faster!

Relaxed Run (RR): Heart rate zone 130 – 140 bpm

Medium Slow Run (MSR): Heart rate zone 140 – 150 bpm

Intensive Run (IR): Heart rate zone 150 – 160 bpm

Faster Run (FR): Heart rate zone 160 – 170 bpm

Interval Training (IT): Short, repetitive runs at a fast speed (e.g. 4 x 2 km at your 10 km
race speed)

Increased Intensity Runs (IIR): Distance of each IIR is about 100 m. Run the first 30 to
40 m increasing in speed, then 30 – 40 m sprint and finally the last 30 m slowing down.

Marathon Speed (MS) = Your speed during the marathon: For those in excellent
condition this speed is about 20 – 30 sec/km slower than their max. 10 km race tempo.
For newcomers it is up to 60 sec/km slower than their max. 10 km tempo (similar to
the speed of the Medium Slow Run (m.SR).

Race Time or Tempo (RT): Your maximum tempo. This is your 10 km race tempo (10 km
RT).

3 Test Races: Test races are very important for marathon training. Especially for
newcomers, who will need this race experience to be able to estimate their
performance level. 10 Km races are especially important because the 10 Km RT
influences some of the workout types.
adidas Marathon Training Plan
Target time 3:45 h - 4:15 h

Start of training: 21 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 50 relaxed
min run
wed

thu 50 with 3x5 min in 10 km-RT

min (in between 3 min lite jog)
fri

sat 90 slow
min run
sun 40 min medium slow run
and 45 min easy biking

20 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 50 relaxed
min run
wed

thu 50 with 3x5 min in 10 km-RT

min (in between 3 min lite jog)
fri

sat 95 slow
min run
sun 40 min medium slow run
and 45 min easy biking
19 weeks before the marathon
DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 50 relaxed
min run
wed

thu 55 with 3x5 min in 10 km-RT

min (in between 3 min lite jog)
fri

sat 100 slow

min run
sun 40 min medium slow run
and 45 min easy biking

18 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 50 relaxed
min run
wed

thu 55 with 3x5 min in 10 km-RT

min (in between 3 min lite jog)
fri

sat 01:40 slow

h run
sun 40 min medium slow run
and 45 min easy biking
17 weeks before the marathon
DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 55 relaxed
min run
wed

thu 60 of which 20 min are

min intensive/fast
fri

sat 110 slow

min run
sun 40 min medium slow run
and 45 min easy biking

16 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 55 relaxed
min run
wed

thu 60 medium slow

min run
fri

sat 01:50 slow

h run
sun 40 min medium slow run
and 45 min easy biking
15 weeks before the marathon
DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 60 relaxed
min run
wed

thu 45 with 3x5 min (or 3x1 km) in 10 km-RT

min (in between 3 min jog)
fri

sat 25 slow
min run
sun Test Race (or 10 km fast run)
10 km (15 min warm up/10 min cool down)

14 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 30 slow
min run
wed

thu 40 relaxed
min run
fri

sat 70 slow
min run
sun 40 easy biking or
min skating
13 weeks before the marathon
DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 55 relaxed
min run
wed

thu 60 with 4x5 min in 10 km-RT

min (in between 3 min lite jog)
fri

sat 115 slow

min run
sun 40 min medium slow run
45 min easy biking

12 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 55 relaxed
min run
wed

thu 60 with 4x5 min in 10 km-RT

min (in between 3 min lite jog)
fri

sat 02:00 slow

h run
sun 40 min medium slow run
and 45 min easy biking
11 weeks before the marathon
DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 55 relaxed
min run
wed

thu 60 with 4x5 min in 10 km-RT

min (in between 3 min lite jog)
fri

sat 125 slow

min run
sun 40 min medium slow run
and 45 min easy biking

10 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 45 relaxed
min run
wed

thu 10 km RT

fri

sat 12 km relaxed
run
sun 60 easy
min biking
9 weeks before the marathon
DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 40 slow
min run
wed

thu 45 relaxed
min run
fri

sat 130 slow

min run
sun 45 easy
min biking

8 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 50 relaxed
min run
wed

thu 60 medium slow

min run
fri

sat 02:20 slow

h run
sun 45 relaxed
min run
7 weeks before the marathon
DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 60 relaxed
min run
wed

thu 3x2 km 3 km warm up, in between

in 10 km-RT every 800 m jog, 2 km cool down
fri

sat 150 slow

min run
sun 45 relaxed
min run

6 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 60 relaxed
min run
wed

thu 6 km 3 km warm up,

fast run 2 km cool down
fri

sat 02:45 slow

h run
sun 45 relaxed
min run
5 weeks before the marathon
DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 45 slow
min run
wed

thu 60 relaxed run

min with 6 IIR
fri

sat 35 slow
min run
sun 30 km relaxed
run

4 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 60 relaxed
min run
wed

thu 2x2 km in 3 km warm up, in between

21,1 km-RT 6 min jog, 2 km cool down
fri

sat 30 slow
min run
sun 20km in the MS (3km warm up/cool down)
or Halfmarathon (21,1 km)
3 weeks before the marathon
DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 40 slow
min run
wed

thu 50 relaxed run

min with 4 IIR
fri

sat 02:00 slow

h run
sun 40 relaxed
min run

2 weeks before the marathon

DAY DEFAULT NOTES HEART RATE
repose Ø max.
mo

tue 8 km 2 km warm up
intense run 2 km cool down
wed

thu 50 relaxed
min run
fri

sat 50 run, of which

min 5 km in MS
sun 35 slow
min run
Final week before the marathon
DAY DEFAULT NOTES HEART RATE
repose Ø max.
mon

tue 40 run, of which

min 3 km in MS
wed

thu 30 slow run

min with 4 IIR
fri

sat 25 slow
min run
sun YOUR
MARATHON Good luck!