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.