marathon plan
IMPORTANT
This Marathon plan is a 16 week programme designed to take an average runner and prepare them to a run their first marathon. The programme involves a progressive sequence of speed training, long distance running and lower intensity running.
Please note that this plan should only be considered if you already have a standard running capacity - for example you can run 5k-10k without maximum exertion, and you run on a weekly basis. If you do not already run, it's advised to build up to this plan with 8-12 weeks of gradual steady paced runs 2-4 times per week.
Much like the plans in the book and on this website, this marathon plan is based off a skeleton marathon plan. You can alter any speeds, distances, days or intensities to suit your level and progress. This plan does not include any speed indications due to the variety of readers having different running abilites. However, it's never advised to always run at your marathon race pace. This should only be considered during interval training sessions (as specified), or during speed repetitions (you can exceed your race pace during these sprint intervals).
Always consult with your physician before undertaking any rigorous physical activity.
BEFORE YOU BEGIN
PACES
There will not be specific paces to run at, as this will be subjective to your own ability. However, picking out an estimated time to complete your marathon will help you decide the pace for some of the runs.
Marathon Pace: Decide on an estimated time you want to run the marathon. From here, work out the pace at which you will have to run at every mile to achieve this time. You can do this by visiting any running pace calculator website. For example, if you wish to run in 4 hours, your pace will be 9:09 minutes per mile (or 5:41 minutes per km). That pace will be used for some of your tempo runs.
5k Pace: Use a similar method to work out your 5k race pace. If you haven't done a 5k race, or all-out effort 5k attempt, use an estimate. From there, work out your average minute-mile (or kilometre) pace. If you run a best-effort 5k in 23 minutes, this would be 7:24 minutes per mile, or 4:36 minutes per kilometre.
3k & 1k Pace: Use the same method as above to work out your 3k and 1k effort.
ZONES
To help you work out which zone you should be running in, this guide will show you practical examples of each running zone, and which type of runs are most suitable.
Zone 1: 55-65% of max HR. Typically used for warm-ups, cool-downs, breaks between intervals, and recovery runs. It should be easy to hold a conversation during this and should feel deliberately slow.
Zone 2: 65-75% of max HR. Used for long runs and easy runs. You should be able to speak a couple sentences at a time, and not feel majorly out of breath. Again, you should be trying to slow the pace down here. This is where most of your training should take place.
Zone 3: 80-85% of max HR. Used for race-paced sessions and some easier tempo runs. This should start to feel a little tougher, and lactic acid may start to kick in here. You should be able to say a few words at a time, but holding a conversation would be tough.
Zone 4: 85-88% of max HR. Used for longer intervals, or near the beginning of a training block as speed work. This should be tough and feel like you have to step on the gas. It isn’t a sprint, but it’s not an easy-paced jog. The lungs will be pumping and the legs will be burning.
Zone 5: 88-95% of max HR. This is used for short intervals and all-out sprints. You probably won’t spend much time here in training, but it can be used for track sessions (i.e. 200m sprints x 8). This is all out, balls-to-the-wall pace. Run for your life, but it will only last for 10-30 seconds.
NOTES:
Remember to warm up properly before runs with some dynamic stretches and warm-up drills. Do some movements that will warm up and loosen the hamstrings, hip flexors and calves. You can also perform some plyometric-based warm-ups like pogos or knee drives. Finish your run with some light static stretching for the quads, hip flexors, hamstrings and calves afterwards.
Stay hydrated all the time, especially before and after runs. Use electrolyte supplementation on top of 3-4L of water per day. On longer runs, consider taking water with an electrolyte mix, gel or other form of supplementation.
Fuel well. Although you will most likely lose weight with all the running you are doing, you cannot look at marathon training the same as a weight loss journey. You must fuel your body well, especially with carbohydrate-based foods before your runs (especially long and fast runs).
Invest in a good pair of running shoes, or 2-3 if you can. If possible, go to a store/facility that will analyse your running technique and strides so they can recommend a suitable shoe specific to you. You will be doing a lot of miles on your feet, and without the right footwear, you can run into issues.
Your easy and recovery runs should feel easy. Do not let your ego take over and go faster just because you can. You will build a far better aerobic base going slower, rather than pushing the intensity in every session.
Look after yourself outside of the running. Stretch in the evenings, or use a foam roller/massage apparatus to help alleviate any tight muscles. If possible, visit a sports masseuse on a monthly basis to keep your muscles in good condition. If you have any niggles, get them seen to as soon as you can before they start to cause more issues.
