Marathon Training Plan

The ultimate challenge has been accepted! now you want to compete a Marathon! Well hopefully the below plan can get your started along the way.  Marathon Training Plan.

How do you know what marathon time you should aim for?

“If you have run a marathon or even a half marathon before you should have a feel for what is achievable. Look at kilometre pacing tables to see what you would have to do to hit a target time.”

Why is it important to do different kind of runs in training?

“Rather than just putting in distance, variety in training – be it interval, easy pace or hills – keeps it enjoyable. It also will make you a better runner: as you are pushing yourself more in intervals and hill sessions, you will improve your lactate threshold and aerobic capacity, making you more comfortable running at a faster pace.”

How do I fit all this running in around other commitments?

“Fitting in the sessions is always difficult with work and other commitments, plus the lack of light in the winter months. For most people, Saturday and Sunday provide the most time to get that long run in. Other, shorter sessions can be done Monday to Friday, either in the morning or at lunchtime if your work has shower/changing facilities, and then after work.

“You can even turn your commute into a training session by running rather than driving or taking public transport. The key is planning: work out the logistics and put the sessions in a diary. Then make sure you are prepared, so prep food and keep running kit at work to make sure the sessions are always easy to do and not stressful.”

How important is warming up before each session?

“Your runs should be preceded by an active warm-up, which involves things like skips, side skips, high knees, heel flicks, dynamic stretches and gentle strides. For the core sessions in these plans, try and do five to ten minutes of cycling, running or rowing beforehand, then warm down with a five-minute jog.”

 

Do I need to do anything on rest days?

“Rest days must be adhered to, but they can include active recovery, such as 20 minutes of easy swimming or cycling. Or try a five-minute ice bath followed by hot shower held over your legs for 30 seconds. Also, try to use a foam roller after running sessions and, if your budget allows, have weekly massages.

“To keep yourself in tip-top shape, it’s also a good idea to do some static stretching for 20 minutes each day. On training days, make sure you do that after the run or core sessions.”

 

Use this below plan to get started and feel free to change things up as your progress and get a feel of your true pace and capability

Sub 4-Hour Marathon Training Plan

Pacing Guide

Easy: You’re able to hold a conversation while running.

Steady: You can manage the odd sentence, but not speak for long. This is your marathon pace.

Tempo: You won’t be able to talk much at all. This is the kind of pace you might run a 5km at.

Strides: These are fast, short sprints at around 85% to 95% effort. The pace you would run a one-mile (1.6km) race in. Ease into these intervals for the first five seconds at a fast pace, before building up to speed, then slow yourself to a stop over the final five seconds.

1:1 standing Rest: This relates to the recovery time period that replicates the time the rep takes, so like for like. For example, if you run the first 1km rep in 3min 25sec, the rest period is 3min 25sec which is spent stationary, before then going into the second 1km rep. If you complete the second rep in 3min 43sec, the rest period is then 3min 43sec, and so on. The aim is to keep all reps equal.

Core Exercises

On core workout days, choose ten exercises from the following. Circuit Training

  • Plank
  • Balancing crunch
  • Wall sit
  • Press-up
  • Superman (arms and legs)
  • Russian twist with weight
  • Mountain climber
  • Split lunge
  • Sit-up
  • Weighted squat
  • Side plank (both sides)
  • Sit-out
  • V-sit (jackknife)
  • Burpee
  • Step-up with extension

Week 1

Monday Run 3km steady pace
Tuesday Rest
Wednesday Run 5km easy pace
Thursday Run 28min: 30sec stride and 2min recovery jog, repeat until time target hit. Plus, 10 core exercises, reps 20 or time 40sec
Friday Rest
Saturday Run 10km steady pace
Sunday Rest

Week 2

Monday Run 3km: 1km tempo, 1:1 standing rest
Tuesday Rest
Wednesday Run 5km easy pace
Thursday Run 42min: 1min stride and 5min recovery jog, repeat until time target hit. Plus, 10 core exercises, reps 20 or time 40sec
Friday Rest
Saturday Run 12km steady pace
Sunday Rest

Week 3

Monday Run 26min: 5min tempo and 2min recovery jog, repeat until time target hit
Tuesday Rest
Wednesday Run 5km easy pace
Thursday Run 10km steady pace. Plus, 10 core exercises, reps 20 or time 40sec
Friday Rest
Saturday Run 14km steady pace
Sunday Rest

Week 4

Monday Run 4km: 1km tempo, 1:1 standing rest
Tuesday Rest
Wednesday Run 8km easy pace
Thursday Run up a 200m hill, repeat 8 times, walk downhill to recover. Plus, 10 core exercises, reps 25 or time 50sec
Friday Rest
Saturday Run 16km steady pace
Sunday Rest

Week 5

Monday Run 30min: 5min tempo and 1min recovery jog, repeat until time target hit
Tuesday Rest
Wednesday Run 8km easy pace
Thursday Run up a 200m hill, repeat 8 times, jog downhill to recover. Plus, 10 core exercises, reps 25 or time 50sec
Friday Rest
Saturday Run 18km steady pace
Sunday Rest

Week 6

Monday Run 5km steady pace
Tuesday Rest
Wednesday Run 8km easy pace
Thursday Run 16km steady pace. Plus, 10 core exercises, reps 25 or time 50sec
Friday Rest
Saturday Run 21km steady pace
Sunday Rest

Week 7

Monday Run 4km: 1km tempo, 1:1 standing rest
Tuesday Rest
Wednesday Run 11km easy pace
Thursday Run 42min: 1min stride and 5min recovery jog, repeat until time target hit. Plus, 10 core exercises, reps 30 or time 60sec
Friday Rest
Saturday Run 21km steady pace
Sunday Rest

Week 8

Monday Run 5km steady pace
Tuesday Rest
Wednesday Run 11km easy pace
Thursday 10 core exercises, reps 30 or time 60sec
Friday Rest
Saturday Rest
Sunday Half marathon

Week 9

Monday Rest
Tuesday Rest
Wednesday Run 11km easy pace
Thursday Run up a 200m hill, repeat 8 times, jog back recovery. Plus, 10 core exercises, reps 30 or time 60sec
Friday Rest
Saturday Run 25km steady pace
Sunday Rest

Week 10

Monday Run 29min: 5min tempo and 1min recovery jog, repeat until time target hit
Tuesday Rest
Wednesday Run 13km easy pace
Thursday Run 30min: 5min tempo and 1min recovery jog, repeat until time target hit. Plus, 10 core exercises, reps 35 or time 70sec
Friday Rest
Saturday Run 30km steady pace
Sunday Rest

Week 11

Monday Run 4km: 1km tempo, 1:1 standing rest
Tuesday Rest
Wednesday Run 13km easy pace
Thursday Run 30min: 5min tempo and 1min recovery jog, repeat until time target hit. Plus, 10 core exercises, reps 30 or time 60sec
Friday Rest
Saturday Run 35km steady pace
Sunday Rest

Week 12

Monday Rest
Tuesday Rest
Wednesday Run 11km easy pace
Thursday Run 15km steady pace. Plus, 10 core exercises, reps 25 or time 50sec
Friday Rest
Saturday Run 20km steady pace
Sunday Rest

Week 13

Monday Run 26min: 5min tempo and 2min recovery jog, repeat until time target hit
Tuesday Rest
Wednesday Run 8km easy pace
Thursday 10 core exercises, reps 25 or time 50sec
Friday Rest
Saturday Run 10km steady pace
Sunday Rest

Week 14

Monday Run 8km steady pace
Tuesday Rest
Wednesday Rest
Thursday Run 30min easy pace
Friday Rest
Saturday Rest
Sunday Marathon

 

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