Marathon Training Program
This marathon training program is intended for those runners who are
aiming to complete a marathon in three months time.
It is assumed that you are able to currently run a half marathon (21
km / 13.1 miles) at a comfortable pace. It is also expected that you
have a solid fitness base for your marathon training program.
For invaluable information on the marathon training program and an
explanation of all the workouts contained in the marathon training
program please click here
If you feel that you do not have sufficient base fitness then our
beginner marathon training program
maybe better suited to you. To view it please click here
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| Weeks to Go | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| 12 Weeks | Recovery Run - 5km | DAY OFF | Medium Long 13km | Recovery Run - 6km | Aerobic + strides - 10km incl 4x100m strides | DAY OFF | Long Aerobic Run - 22km | 56km |
| 11 Weeks | Recovery Run - 5km | DAY OFF | Medium Long 15km | Recovery Run - 6km | Aerobic + strides - 12km incl 5x100m strides | DAY OFF | Long Aerobic Run - 25km | 63km |
| 10 Weeks | Recovery Run - 6km | DAY OFF | Medium Long 17km | Recovery Run - 5km | Aerobic + strides - 11km incl 6x100m strides | DAY OFF | Long Aerobic Run - 30km | 69km |
| Weeks to Go | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
| 9 Weeks | DAY OFF | Anaerobic Threshold - 11km incl 3x1600m repeats with a 3min recovery | Medium Long + strides - 14km incl 6x100m strides | Recovery Run - 5km | Strength Endurance - 10km incl 4x2min hill repeats | DAY OFF | Long Aerobic Run - 22km | 62km |
| 8 Weeks | DAY OFF | Anaerobic Threshold - 10km incl 3x1600m repeats with a 4min recovery | Recovery Run - 5km | Strength Endurance - 10km including 5x2 min hill repeats | DAY OFF | Recovery Run - 5km | Marathon Pace Run - 22km with 15km at target marathon speed | 52km |
| 7 Weeks | DAY OFF | Anaerobic Threshold - 12km incl 4x1600m repeats with a 4min recovery | Medium Long + strides - 15km incl 6x100m strides | Recovery Run - 6km | Strength Endurance - 10km incl 2km tempo then 4x2 min hill repeats | DAY OFF | Long Aerobic Run - 32km | 75km |
| Weeks to Go | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
| 6 Weeks | DAY OFF | Strength Endurance - 12km incl 2km tempo then 5x2 min hill repeats | Recovery Run - 5km | Tempo - 10k with 2x10min tempo efforts with a 3min recov. | Aerobic + strides - 10km incl 5x100m downhill strides | Recovery Run - 5km | Long Aerobic Run - 22km | 64km |
| 5 Weeks | DAY OFF | Strength Endurance - 10km incl 1km tempo then 6x2 min hill repeats | Recovery Run - 5km | Tempo - 11k with 3x8min tempo efforts with a 3min recov. | Aerobic + strides - 12km incl 4x100m downhill strides | DAY OFF | Long Aerobic Run - 35km | 73km |
| 4 Weeks | DAY OFF | Strength Endurance - 13km incl 3km tempo then 4x2 min hill repeats | Recovery Run - 5km | Aerobic + Strides - 12km incl 5x100m downhill strides | DAY OFF | Recovery Run - 5km | Marathon Pace Run - 26km with 22km at target marathon speed | 61km |
| Weeks to Go | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
| 3 Weeks | DAY OFF | Strength Endurance - 12km incl 2km tempo then 5x2 min hill repeats | Recovery Run - 5km | Tempo - 14k with 3x10min tempo efforts with a 2min recov. | Aerobic + strides - 10km incl 6x100m downhill strides | DAY OFF | Long Aerobic Run - 28km | 69km |
| 2 Weeks | DAY OFF | Anaerobic Threshold - 15km incl 4x1000m repeats with a 3min recovery | Recovery Run - 5km | Tempo - 10k with 4x5min tempo efforts with a 3min recov. | Aerobic + strides - 8km incl 5x100m strides | DAY OFF | Long Aerobic Run - 16km | 54km |
| Race Week | DAY OFF | Recovery Run - 6km | Tempo - 10k incl 4km at marathon race pace | Recovery Run + strides - 8km incl 5x100m strides | DAY OFF | Recovery Run + strides - 5km incl 3-4x100m race pace strides | RACE - marathon - 42.195km | 29km + race day |
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If you're still not sure, take your time to read through our FAQ section here.
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