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First Timer’s Marathon Training Programme

By on 25 July 2011 in 42.2km, Training Programmes
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Are you aiming to run the 2012 Comrades marathon? You’ll need to complete a full marathon (42km) by the end of the year…

Never fear! There’s plenty of time – and here’s a 3 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

MonTueWedThuFriSatSunWeekly
Total
1Rest6km EZ6km EZ6km EZRest16km LSD5km EZ39km
2Rest6km EZ8km EZ6km EZRest20km LSD5km EZ45km
3Rest5km EZ8km EZ5km EZRest21km LSD8km EZ47km
4Rest5km EZ6km EZ6km EZ
w/ 3km @ MP		Rest16km LSD5km EZ38km
5Rest5km EZ10km EZ6km EZ
w/ 3km @ MP		Rest25km LSD5km EZ51km
6Rest8km EZ6km EZYasso 800s
8km w/ 4 x 800		Rest30km LSD5km EZ57km
7Rest8km EZ12km EZ8km EZ
w/ 5km @ MP		Rest32km LSD5km EZ65km
8Rest8km EZ12km EZ5km EZRest21km LSD or half-marathon5km EZ51km
9Rest12km EZ6km EZ12km EZ
w/ 8km @ MP		Rest25km LSD8km EZ63km
10Rest8km EZ5km EZYasso 800s
12km w/ 6 x 800m		Rest30km LSD8km EZ63km
11Rest6km EZ12km EZ w/ 8km @ MP8km EZRest32km LSD6km EZ64km
12Rest12km EZ12km EZ10km EZ
w/ 6km @ MP		Rest30km LSD6km EZ70km
13Rest12km EZ5km EZ12km EZRest32km LSD5km EZ66km
14Rest8km EZ10km EZYasso 800s
12km w/ 8 x 800		Rest21km LSD5km EZ56km
15Rest8km EZ12km EZ8km EZRest16km LSD8km EZ52km
16Rest10km EZRest8km EZRest2–5km EZRACE DAY65km

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.

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One Response to First Timer’s Marathon Training Programme

  1. Grace Nhlapo 7 August 2011 at 11:17 am #

    Hey

    I’m running 42km in November… im usng this programme>

    I’ll let you know how it went>

    Reply

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