Marathon Training Program - mileage based

Marathon Training Program - General and Specific Endurance

Week Total Miles Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 40 10 6 F 4 8 5 Rest 7
2 45 11 7 F 5 8 7 Rest 7
3 50 12 8 5 S 9 6 Rest 10 R
4 55 12 8 6 S 9 8 Rest 2x6
5 60 12 8 8 S 9 8 5 10 R
6 60 14 8 6 S 10 2x6 Rest 10
7 65 14 2x5 8 S 10 2x6 Rest 11
8 55 15 8 6 S 10 6 Rest 10 R
9 65 15 2x5 8 S 12 8 Rest 12
10 70 16 2x5 10 H 12 10 F Rest 12
11 65 16 2x5 10 H 12 1 hr F Rest 10 R
12 75 17 2x5 10 H 12 2x6 Rest 8&6
13 65 17 8 10 H 12 1 hr F Rest 12 R
14 80 18 8 10 H 14 1 hr F 2x5 12
15 70 18 2x5 10 H 12 1 hr F Rest 13 R
16 85 20 2x5 10 H 10 1 hr F 9 8&6
17 80 20 2x5 10 H 14 1 hr F 6 10
18 75 18 2x5 10 H 12 1 hr F 4 15 R
19 90 12 2x6 10 H 15 1 hr F 7&4 22
20 60 10 & 8 5 8 H 12 1 hr F 4&5 Rest
21 70 20 R 8 10 H 14 1 hr F 2x5 Rest
22 80 28 5 10 H 14 1 hr F 2x5 10

Key: F - Fartlek H -Include hills R - Time Trial or Race S - Speed

Note: 2 x 5 means two 5 mile runs and 10 & 8 means a 10-mile run and an 8-mile run

Training Tips
1. Set a definite goal, e.g. run the next London Marathon
2. Set realistic goals - if you can run a steady 9-minute mile pace (4-hour marathon) then set a
goal of running a steady 8.5-minute mile pace
3. Plan the training to achieve your goals set in 1 and 2 but do not become a slave to your plan,
adjust it to meet your ongoing circumstances
4. Plan strength and core stability training into your program
5. Once you can run 20 miles a week comfortably, then allow at least six months of training for
your marathon
6. Increase your weekly mileage by no more than 10% and build up to 100 miles a week
7. Warm-up and cool-down routines are essential elements of every training session along
with recovery
8. Aim for quality, not quantity - If you aim to run at an 8.5-minute mile pace then you need to
include sessions at that pace each week
9. Each week consider three sessions at target race pace, two long slow sessions and two days
of recovery
10. Gradually increase (10% increments) your long slow run at the weekend up to 20 miles
11. Learn to breathe correctly by using the left foot strike to commence your breathing in and out
and remember to breathe deeply, not shallow breathing
12. Learn to run relaxed and smooth with your pace controlled by your breathing rhythm
13. Monitor your weight and fluid intake - weight loss may be due to fluid loss
14. Make sure you have good comfortable shoes - change them every 300-400 miles or when the
heel is badly worn
15. Keep a daily log - record details of training (mileage, time, how you felt, weather conditions,
etc.), sleep, diet, weight, morning resting pulse rate, etc.
16. Monitor your morning resting pulse rate to check for signs of overtraining
17. Have a well-balanced diet
18. Gain competition experience - plan races (5k, 10k, half marathon, 15 miles) into your training
program
19. Plan for a two-week taper in your training leading up to the marathon, e.g. reduce training load
by 60% and plan one-week tapers for your competition experience races
20. For your training sessions, consider running for a set time rather than a set distance. If you
aim to run an 8.5 min/mile pace then for a 10-mile course run for 85 minutes, wherever you
like but remember your route, and then retrace your steps. It will reduce the boredom of the
same route/scenery and the problems of measuring distances.
21. Try to train as much as possible on soft surfaces, e.g. countryside and parks
22. Consider having a full body massage every 4 or 5 weeks
 23. Consider the use of sports drinks to replenish carbohydrate stores and replace fluid loss when
training and for races

 Weeks
The Training Focus
to go
From now on marathon training takes preference over races. Undertake your first two-
13
hour long run and repeat it every week.
Introduce the quality sessions, once a week at first, increasing to two a week, plus one
12 long run, pace run or race. A typical session would be 6 x 1 mile or 5 x 2 km, with 3-4
minutes rest between each.
Assess the training load for the first two weeks. From now on you should establish a
11 pattern, based on either a 7-day or a 14-day cycle, which will enable you to do the hard
work and recover from it by the beginning of the next cycle.
After four or five weeks, you should be running a race to measure your progress, and also
9
getting up to two-and-a-half hours for your long run.
At the end of this week, you should allow yourself a recuperation period to absorb what
8
you have done.
The next four weeks will include the hardest training, but you should rest up before having
7
a serious race or pace run.
This is probably the best time to put in your three-hour run. It also allows you to try out
5
drinking before and during the run.
Your last race. Rehearse the pre-race routines of carbo-loading in the previous two days
before the race, and the pre-race meal. Decide on the right shoes. During the next three
4
weeks, most of your serious running will be done at a marathon pace to get into the right
rhythm.
Your last long run. About 20 miles, with a few sections at marathon speed, the rest at a
3
relaxed pace.
From now on, you are tapering. The mileage should be cut to two-thirds of normal and
you should concentrate on feeling good, just doing a bit of striding out to keep the leg
2
speed and the stride length. Run no more than 15 miles with two weeks to go. Focus on
the quality of running not the number of miles.
1 You will have done 8-10 miles with seven days to go, and after that, it does not matter. I
advise a little running each day, no more than half an hour. If you are going to carbo-load,
the right period is from Thursday evening to Saturday evening before a Sunday race. It is
 advisable to be at the race venue the day before to check out the exact finish of the race
and the arrangements regarding getting to the start.
Get up three-and-a-half hours before the race, have breakfast, and bring a drink with you
Race
to take 10 minutes before the start. Make sure that you have clothing for either a warm
Day
day or a cold day. Finally, run the first mile as close to your target time as possible.