Marathon Training Program

Marathon Training Program 2016-10-24T03:50:54+00:00

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 programmaybe better suited to you. To view it please click here

We also have other marathon training programs that use a new concept in marathon training, requiring only 3 runs a week plus 2 cross training sessions. For more information on the 3-runs-a-week marathon training program click here

 

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 5×2 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 4×2 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 5×2 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 6×2 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 4×2 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 5×2 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