Marathon

Beginners – Training for a Marathon

In order to train for a marathon run you should already be able to run for 10kms comfortably. If not please refer to our “Beginners – Training for a 10kms Race” programme and complete this first.

Where we have specified “steady” running in the programme below, these would be the times when you could – if you wished – try different techniques, such as interval training or speed work, to really hone your fitness and strength. However, it is not compulsory to take your running to these levels, and steady consistent running for the specified times will be adequate to get you to marathon-running ability.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

Rest

20 mins easy run

Rest

Rest

20 mins easy run

Rest

40 mins run

Week 2

Rest

25 mins easy run

20 mins easy run

Rest

20 mins easy run

Rest

50 mins run

Week 3

Rest

30 mins easy run

25 mins run

Rest

30 mins easy run

Rest

60 mins run

Week 4

Rest

40 mins easy run

30 mins steady run

Rest

50 mins steady run

Rest

70 mins run

Week 5

Rest

40 mins easy run

40 mins steady run

Rest

40 mins steady run

Rest

80 mins run

Week 6

Rest

30 mins easy run

30 mins steady run

Rest

40 mins steady run

Rest

90 mins run

Week 7

Rest

40 mins easy run

60 mins steady run

Rest

50 mins steady run

Rest

10 mile run

Week 8

Rest

40 mins easy run

50 mins steady run

Rest

50 mins steady run

Rest

11 mile run

Week 9

Rest

40 mins easy run

35 mins steady run

Rest

30 mins steady run

Rest

6 mile fast run

Week 10

Rest

40 mins easy run

50 mins steady run

Rest

50 mins steady run

Rest

15 mile run

Week 11

Rest

40 mins easy run

50 mins steady run

Rest

60 mins steady run

Rest

14 mile run

Week 12

Rest

40 mins easy run

40 mins steady run

Rest

20 mins fast run

Rest

13 mile run

Week 13

Rest

40 mins easy run

50 mins steady run

Rest

40 mins fast run

Rest

20 mile run (or up to 22)

Week 14

Rest

40 mins easy run

50 mins steady run

Rest

50 mins fast run

Rest

15 miles run

Week 15

Rest

40 mins easy run

40 mins steady run

Rest

40 mins fast run

Rest

8 mile run

Week 16

Rest

30 mins easy run

30 mins easy run

Rest

20 mins easy run/jog

REST

RACE DAY!

Hints

For the first few weeks take things easy and just let your body get used to the increased activity. We recommend timing your mile times for your own interest and motivation, and also to give you an accurate idea of how long the marathon could take you, to ensure that you start your race in the right place for your speed and pace.

During weeks 4 to 6 your distances start to increase, so take things steady and don’t try to speed up your runs at this point. Don’t be disappointed if your mile speeds seem to drop a little at this stage. It is perfectly natural that as your effort needs to be sustained for longer your pace will slow slightly.

During weeks 7 – 9 you will tackle the 10 mile milestone, and again approach this gently but steadily. If the run gets tough slow it down a bit – speed is not important. If you need to walk for a minute at any time, then do so strongly and with purpose until you are ready to start off again at a gentle jog.  By now you should find 5-6 mile runs much easier, and can start timing your miles again to monitor your improvement over these shorter distances.

The training tapers off in the final weeks, and this is a good opportunity to run the shorter distances with greater speed than before, which will ultimately improve your longer distances too.

Remember to relax on the day before the event and conserve your energy, whilst eating and drinking regularly and sensibly to build up your reserves. We also recommend that you avoid consuming spicy food and alcohol the night before the race!

A few things to remember from the start:

  • Respect your running Rest-Days as these are necessary to allow your body to recover and adapt, but you can use them to do other activities such as swimming, yoga, pilates, walking, cycling and gym
  • If/when you have to walk, always walk purposefully and use the time as a good limb-stretching opportunity.
  • Don’t be afraid to repeat a week if you feel unprepared for the next part, or to drop back a week if you find the next stage too demanding at first. Everyone is different and bodies adapt at different rates.
  • Wear proper running shoes (in at least half a size larger than your normal footwear) as these will provide shock-absorption, support, protection, comfort and an efficient exchange of energy from the ground. Seek advice from a specialist running shop for shoe advice and information, and to find out if you “over-pronate
  • Think about your running apparel: avoid wearing cotton fabrics as these absorb moisture and can cause painful chafing and increased weight over long distances. Likewise, choose non-cotton socks that have flat seams and do not wrinkle up inside the shoes to avoid blisters and rubbing.
  • If you are prone to cramping or “pins & needles” in the legs try running in compression socks/leggings, or use them after a run to aid recovery of the muscles, and take advantage of the many magnesium creams, sprays and drinkable solutions on the market. In the event of muscle aches and strains, remember the “RICE” rule: Rest, Ice, Compression, Elevation. Ensure your diet includes a healthy selection of minerals and electrolytes too
  • Whilst we do not personally advocate stretching BEFORE a run, it is a very good thing to remember to do AFTER running. Recovery massages are also good for weary muscles.
  • However hard it feels at first – you will get there with perseverance. Believe in yourself!

To maintain this new level of fitness, try to do at least three 40-60 minute runs every week.

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