First Timer’s Marathon Training Programme

Runners World — Mon, 25 Jul 2011 13:00:04 +0000

Are you aiming to run the 2013 Comrades marathon? You’ll need to complete a full marathon (42km) to qualify.

Never fear! There’s plenty of time – and here’s a 4 month training programme to complete your first marathon.

(Is a full marathon too far for you? Aim for a half marathon first with this half marathon training programme.)

Download the beginner’s marathon training programme

	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly Total
1	Rest	6km EZ	6km EZ	6km EZ	Rest	16km LSD	5km EZ	39km
2	Rest	6km EZ	8km EZ	6km EZ	Rest	20km LSD	5km EZ	45km
3	Rest	5km EZ	8km EZ	5km EZ	Rest	21km LSD	8km EZ	47km
4	Rest	5km EZ	6km EZ	6km EZ w/ 3km @ MP	Rest	16km LSD	5km EZ	38km
5	Rest	5km EZ	10km EZ	6km EZ w/ 3km @ MP	Rest	25km LSD	5km EZ	51km
6	Rest	8km EZ	6km EZ	Yasso 800s 8km w/ 4 x 800	Rest	30km LSD	5km EZ	57km
7	Rest	8km EZ	12km EZ	8km EZ w/ 5km @ MP	Rest	32km LSD	5km EZ	65km
8	Rest	8km EZ	12km EZ	5km EZ	Rest	21km LSD or half-marathon	5km EZ	51km
9	Rest	12km EZ	6km EZ	12km EZ w/ 8km @ MP	Rest	25km LSD	8km EZ	63km
10	Rest	8km EZ	5km EZ	Yasso 800s 12km w/ 6 x 800m	Rest	30km LSD	8km EZ	63km
11	Rest	6km EZ	12km EZ w/ 8km @ MP	8km EZ	Rest	32km LSD	6km EZ	64km
12	Rest	12km EZ	12km EZ	10km EZ w/ 6km @ MP	Rest	30km LSD	6km EZ	70km
13	Rest	12km EZ	5km EZ	12km EZ	Rest	32km LSD	5km EZ	66km
14	Rest	8km EZ	10km EZ	Yasso 800s 12km w/ 8 x 800	Rest	21km LSD	5km EZ	56km
15	Rest	8km EZ	12km EZ	8km EZ	Rest	16km LSD	8km EZ	52km
16	Rest	10km EZ	Rest	8km EZ	Rest	2–5km EZ	RACE DAY	65km

KEY

EZ Run at a conversational pace (25 to 35 seconds slower than goal marathon pace) or cross-train. If on a bike or rowing or elliptical machine, maintain a sustained aerobic effort.

LSD Long, slow distance run that builds endurance. Run at a conversational pace (25 to 35 seconds slower than goal marathon pace). LSDs are rehearsals for race day – use them to determine your gear choices and fuelling strategies before and during the run.

MP Marathon goal pace. After warming up for at least 2km, practise the speed you hope to hit at the race. Cool down with some easy running.

REST Ideally, do no exercise. Non-impact cross-training like stretching, yoga, or swimming is fine.

YASSO 800S Warm up with 2 to 3km easy running, then run 800 metres in the time that’s ‘equal’ to your marathon goal time. So if you’re targeting a 4:30 marathon, run each 800 in four minutes and 30 seconds. Jog 400 metres between repeats. Cool down with 2km of easy running.

Last Minute Full Marathon: Four Week Crash Training

Runners World — Wed, 03 Nov 2010 09:11:51 +0000

Running a marathon a month from now is not impossible – as long as your recent weekly distance has included several 10km runs and at least one 12 to 20km run.

Begin your weeks with the long run, because, obviously, the more long runs you fit in, the better your chances of completing the race.

You won’t be able to run the same long-run distance you’re used to doing during typical marathon training.

Tempo and fartlek workouts will teach your body to transport oxygen and burn fuel efficiently, which is key to a successful day.

A goal-pace run familiarizes you with sustainable race-day speed.

WEEK 1

Long run: 16 – 20 km.
Two or three easy runs.
Fartlek workout: Run five minutes at 10-K pace, then jog for two to three minutes; repeat four or five times.

WEEK 2

Long run: 21 – 24km.
Two or three easy runs.
Tempo run: Warm up, then run 5 or 6km at 10-K pace.

WEEK 3

Long run: 25 – 29km
Two or three easy runs.
Goal pace run: 16km at your goal marathon pace.

RACE WEEK

Long run: 20km.
Two or three easy runs.
Fartlek: Run fi ve minutes at half-marathon pace then jog two minutes. Repeat three times.

Race!

Not read for a full? What about prepping for a half marathon or 5 / 10-K.

Runner's World Magazine » 42.2km

First Timer’s Marathon Training Programme

Last Minute Full Marathon: Four Week Crash Training