At 7:30 AM on January 7, 2018, the Xiamen Marathon, organized by Jianfa, will start with a bang! To help everyone finish the race successfully, Miss Codoon has specially prepared a pre-race training plan, so even marathon novices can complete the full marathon.
The preparation training plan for this Xiamen Marathon spans one month before the race. We will provide suggestions on the number of training sessions and total running distance for the participants. The specific plan is as follows:
Marathon Training Plan (within 3 hours)
Training Task One:15 training sessions per month (20 sessions recommended), total monthly running distance of over 160 kilometers (200 kilometers recommended)
Training Task Two:1 speed training session
Distance: 10 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 4.6) × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 2 hours and 50 minutes, the formula would be [170 minutes ÷ 4.6] × 1.05 = 38 minutes and 48 seconds)
Training Task Three:2 pace training sessions
Distance: 10 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 42.195) × 10 × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 2 hours and 50 minutes, the formula would be [170 minutes ÷ 42.195] × 10 × 1.05 = 42 minutes and 18 seconds)
Training Task Four:1 half-marathon pace training session
Distance: 21.0975 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 2) × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 2 hours and 50 minutes, the formula would be [170 minutes ÷ 2] × 1.05 = 1 hour and 29 minutes and 15 seconds)
Training Task Five:1 long-distance pace training session
Distance: 30 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 42.195) × 30 × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 2 hours and 50 minutes, the formula would be [170 minutes ÷ 42.195] × 30 × 1.05 = 2 hours and 9 minutes and 40 seconds)
Marathon Training Plan (within 3 to 4 hours)
Training Task One:13 training sessions per month (18 sessions recommended), total monthly running distance of 150 kilometers (180 kilometers recommended)
Training Task Two:1 speed training session
Distance: 10 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 4.7) × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 3 hours and 30 minutes, the formula would be [210 minutes ÷ 4.7] × 1.05 = 46 minutes and 54 seconds)Training Task Three:
2 pace training sessions
Distance: 10 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 42.195) × 10 × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 3 hours and 30 minutes, the formula would be [210 minutes ÷ 42.195] × 10 × 1.05 = 53 minutes and 24 seconds)Training Task Four:
1 half-marathon pace training session
Distance: 21.0975 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 2) × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 3 hours and 30 minutes, the formula would be [210 minutes ÷ 2] × 1.05 = 1 hour and 50 minutes and 15 seconds)Training Task Five:
1 long-distance pace training session
Distance: 30 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 42.195) × 30 × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 3 hours and 30 minutes, the formula would be [210 minutes ÷ 42.195] × 30 × 1.05 = 2 hours and 36 minutes and 46 seconds)
Marathon Training Plan (within 4 to 6 hours)Training Task One:
12 training sessions per month (15 sessions recommended), total monthly running distance of 120 kilometers (150 kilometers recommended)Training Task Two:
1 speed training session
Distance: 10 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 4.8) × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 5 hours, the formula would be [300 minutes ÷ 4.8] × 1.05 = 65 minutes and 38 seconds)Training Task Three:
2 pace training sessions
Distance: 10 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 42.195) × 10 × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 5 hours, the formula would be [300 minutes ÷ 42.195] × 10 × 1.05 = 74 minutes and 39 seconds)Training Task Four:
1 half-marathon pace training session
Distance: 21.0975 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 2) × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 5 hours, the formula would be [300 minutes ÷ 2] × 1.05 = 2 hours and 37 minutes and 30 seconds)Training Task Five:
1 long-distance pace training session
Distance: 30 kilometers
Required time: XXXX (scientifically calculated based on the set marathon goal time)
(Marathon goal time ÷ 42.195) × 30 × 1.05 (considering potential adverse factors during actual road running such as traffic lights, pedestrians, etc.)
(For example, if the goal time is 5 hours, the formula would be [300 minutes ÷ 42.195] × 30 × 1.05 = 3 hours and 43 minutes and 58 seconds)
Notes
The training plan and requirements are calculated based on the runner's set marathon goal time using scientific formulas. Participants can use the Codoon app to track their progress. The app will automatically record the time and distance that meet the requirements. Any session that meets or exceeds the training requirements will be considered valid.
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