Marathon Training

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1
upperbody workout
2
30 min run
3
30 min
recovery run
4
full body
workout
5
35 min
run
6
20 min walk
7
1h 10 min run
8
upperbody
workout
9
40 min
run
10
35 min
recovery run
11
full body
workout
12
35 min run
13
20 min walk
14
1h 20 min
run
15
upperbody
workout
16
40 min run
17
40 min
recovery run
18
full body
workout
19
45 min run
20
20 min walk
21
50 min run
22
upperbody
workout
23
40 min run
24
40 min
recovery run
25
full body
workout
26
45 min run
27
20 min walk
28
1h 30 min
run
29
upperbody
workout
30
45 min run
31
40 min
recovery run
32
full body
workout
33
50 min run
34
20 min walk
35
1h 40 min
run
36
upperbody
workout
37
45 min run
38
45 min
recovery run
39
full body
workout
40
50 min run
41
20 min walk
42
half marathon
race
43
upperbody
workout
44
50 min run
45
50 min
recovery run
46
full body
workout
47
55 min run
48
20 min walk
49
1 hour 20 min run
50
upperbody
workout
51
50 min run
52
40 min
recovery run
53
full body
workout
54
55 min run
55
20 min walk
56
2 hour run
57
upperbody
workout
58
55 min run
59
40 min
recovery run
60
full body
workout
61
60 min run
62
20 min walk
63
2 hour 30 min run
64
upperbody
workout
65
55 min run
66
45 min
recovery run
67
full body
workout
68
60 min run
69
20 min walk
70
3 hour run
71
upperbody
workout
72
50 min run
73
45 min
recovery run
74
full body
workout
75
50 min run
76
20 min walk
77
1 hour 30 min run
78
upperbody
workout
79
60 min run
80
40 min
recovery run
81
full body
workout
82
20 min walk
83
20 min walk
84
marathon
reset

Beat your distance Beat your previous distance. Even if it's just a few meters you have to beat your distance from the previous week.

Level I: Start from Day 1. New runner, but not a complete beginner. You have to be able to run at least 5K (any speed) before you take this program on. If you run 5K yet, we've got an 8 weeks to 5K program here (if you can run for at least 6 minutes straight you can start from week 5). If you have never done any running before you should start with the From Walking to Running program , 8 weeks to 5K (mid program) and then this one.

Level II: Start from Day 15. You are a regular runner, running at least 2-3 times a week. 

Level III: Start from Day 43. You are an experienced runner running every day / every other day already. 

Training for a marathon is something anyone can do provided you are determined, sensible and stick with the plan. Running is an exercise that on its own will not give you all the strength you need to run, particularly over the entire distance of a marathon. The Marathon program is split into days that will help you run better, run longer, increase your endurance, get stronger, and recover so you can do it all again only faster and harder. 

The thing to remember is that this is a progressive training plan. You should not miss out any days thinking that you will just make it up. That puts excessive load on you the next day and that affects your progression. It is better to just skip the day you missed, though if you do this too often because you missed a lot of days then you will negate the entire program and need to start from the beginning again. 

Upper body workouts are days when you strengthen your upper body. This includes doing workouts that use push-ups or dips or free weight exercises. Recommended workouts: Power 10Power 20 (light weights), Gravity

Full body workouts are days when you train your entire body. This includes, glutes, core and hip flexors (they are all used in running) along with your quads, back, chest and arms. You could choose some from our workouts collection or put together a routine you like. 

Running days are split between days when you run at your top, sustainable speed. Days when you recover by running at your 65%-75% pace. You will know you got it right if you can talk while you run. And runs when you are trying to beat your self by running further than the last time you run for that length of time. These are marked with a star.

It doesn’t matter where you run, most times. You can pick a track, or a High School field or a trail or even a city run. On the days when you are trying to beat your previous distance it is good practice to choose a run you did before when you tried that. That way you don’t need to worry about measuring distance. You are on familiar territory. You know how far you got last time you run for the required time, now all you need to do is concentrate on beating that distance, even if it is by a few hundred meters. 

It helps to look at the plan and workout where you will run on these days in advance, that way you take the anxiety that you will mess it up, out of it and it also gives you handy landmarks to measure your progress against as you run. 

Walking days are not a race. Use them to get your muscles flowing again, ridding your body from accumulating aches and pains. Go at a brisk pace but really they are to help you recover. 

Time is used as the measurement for your runs rather than distance. It’s a better reflective measure of the sustained effort you will be required to make when you run a marathon. It is a better measure of pacing, as pacing really is distance over time and you would  normally need to work out both. This way you really only focus on time and let your legs do the rest.

There are two race days in this program. Each marks the end of a stage, which means that provided you followed the guide you are ready, whether you feel it or not. Race days are when you do the distance required at your top, possible speed, all the way. It will feel really hard but then it’s supposed to. A race is mostly mental strength. Your body can do it if your mind allows it to. So really you are training your mind to guide your body better and not listen to the “I am so tired” monologue. 

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