Finally, the marathon training plan! This isn't for the faint-hearted and includes 18 constant weeks of training. Like the half-marathon schedule, it is very consistent and includes long weekend runs. Similar to all plans, this is just a guide and can be modified to suit your routine and ability but the overall basis will and should the same.
Sunday runs in this plan get progressively longer but also include a 'shorter' one every third week in order to gather strength and to recharge for the push the following week. While it's possible to adapt days with shorter runs or cross training, the importance of these escalating runs shouldn't be underestimated.
To set you up for these longer Sunday runs, pace runs are strategically planned for Saturdays. If you're targeting a 4 hour marathon time for example, you'd aim to run each pace mile at just over 9 minutes.
As far as marathons go: fail to prepare, prepare to fail! Correct footwear is imperative and we've a variety of running shoes in store and online. What's more, our in store treadmill and gait analysis technology can explore your running style and find the perfect fit of shoe for your feet. Take a look at some of our other products, from revolutionary headphones to all-weather jackets, and ensure your long distance running is complete with uppermost comfort.
|1||Cross||3 m run||5 m run||3 m run||Rest||5 m pace||8 m run|
|2||Cross||3 m run||5 m run||3 m run||Rest||5 m run||9 m run|
|3||Cross||3 m run||5 m run||3 m run||Rest||5 m pace||6 m run|
|4||Cross||3 m run||6 m run||3 m run||Rest||6 m pace||11 m run|
|5||Cross||3 m run||6 m run||3 m run||Rest||6 m run||12 m run|
|6||Cross||3 m run||5 m run||3 m run||Rest||6 m pace||9 m run|
|7||Cross||4 m run||7 m run||4 m run||Rest||7 m pace||14 m run|
|8||Cross||4 m run||7 m run||4 m run||Rest||7 m run||15 m run|
|9||Cross||4 m run||5 m run||4 m run||Rest||Rest||Half Marathon|
|10||Cross||4 m run||8 m run||4 m run||Rest||8 m pace||17 m run|
|11||Cross||5 m run||8 m run||5 m run||Rest||8 m run||18 m run|
|12||Cross||5 m run||5 m run||5 m run||Rest||8 m pace||13 m run|
|13||Cross||5 m run||8 m run||5 m run||Rest||5 m pace||20 m run|
|14||Cross||5 m run||5 m run||5 m run||Rest||8 m run||12 m run|
|15||Cross||5 m run||8 m run||5 m run||Rest||5 m pace||20 m run|
|16||Cross||5 m run||6 m run||5 m run||Rest||4 m pace||12 m run|
|17||Cross||4 m run||5 m run||4 m run||Rest||3 m run||8 m run|
|18||Cross||3 m run||4 m run||Rest||Rest||2 m run||Marathon|