View Privacy & Cookie Policy for full details. In some cases these cookies improve the speed with which we can process your request, allow us to remember site preferences youve selected. Preparing for a marathon in 20. r risk of developing heart disease. Whatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. But many runners are left feeling restless and with pent-up energy after having to curb their training 3 weeks before their big event. A lot of marathon training programs are about 16-20 weeks in length. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. The plan doesnt have a speed or pace focus at all the objective is to get the required mileage in and get comfortably to the finish line. What are you going to focus on as you work toward your race? Enter your email, and Ill send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers. The exact days per week will vary depending on how many weeks your training plan is designed for, most plans will budget between 8 and 20 weeks. Add up the numbers, and youll see that you run roughly the same mileage during the week as you do during long runs on the weekends. The plan below is around four months. Heres a sample of what your training will look like for the first two weeks of the plan. Look for a race distance in the 10k-30k range. Update your location? Tues Feb 11. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. This event will take its toll both physically and mentally, so its extremely important to prepare your body and your mind before taking part. We're going to produce graphs that tie these metrics to your performance, so you might be able to discern things about the impact they have on your ability to run. Get the Marathon IntermediateTraining Schedule template Advanced This training schedule is a fairly difficult training plan. Heart rate would be one such addition. Your muscular, cardiovascular and energy systems need to be built up over time so theyre in the best position for running continuously for (on average) four to five hours straight. Weighted squat: Stand with your feet hip-width apart. Run workouts designed to increase your speed! Ive worked with hundreds of runners and developed these training plans through ongoing research, my work with other marathon runners, and personal experience. This 12-week marathon training plan incorporates fartlek, hills, tempo, and interval runs to improve your endurance. The marathon had actually gone pretty smoothly until mile 17, when my ankle rolled and my ACL ripped. To consider using this plan you should be used to regularly running 25+ miles per week and be able to run a 5k in 18:30, a 10k in 38:00 or a half marathon in 1:25. Find me on Twitter via @radjonze. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. Previous visitor or not seeing where to sign up? You now do your cross-training on Mondays, instead of taking the day off. Failing to Run Enough The single most common mistake runners make in their marathon training schedule is simply not running enough.. It is based on the Advanced Plan, but replaces one of the rest days with an extra speed work day. First, use the dropdown menu to select Connect data points with line. This means two days of speedwork per week; 5 days of running, one day of cross-training, and one rest day. The speed workouts focus on improving speed, fitness and efficiency in running. (I've tried that myself in the past, and it just wore me out.) Were big believers in marginal gains and constantly improving what we do, so over the years we have continually revisited and refined each marathon training plan as our knowledge and feedback from our runners has improved. I've got a couple of readouts to the right-hand side that introduce some basic dashboard-like functionality. With that in mind, you can use your checkboxes to create a countdown to race day. The table below provides a profile of available 80/20 Run plans. I used it for 2 half marathons and I was so surprised at how I gained fitness, even though I was ill for 2 weeks and sustained a knee injury! Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. Marathon Training Schedule: Intermediate 1 Long Runs: The key to the program is the long run on weekends, which builds from 8 miles in the first week to a maximum of 20 miles. at the very least. This 18-week plan is designed for maximum results and built to adapt to your needs as you prepare to tackle 26.2 miles. associated with long-duration, rhythmic-type exercise like a marathon. Nike asks you to accept cookies for performance, social media and advertising purposes. Walking Breaks: Walking is a perfectly acceptable strategy even for intermediate runners, and it works during training runs too. Aim for five sets of 20- to 30-second accelerations, starting at a jog and building up to ~95 percent of your max speed. Marathon training plans typically range from 16 to 20 weeks. Sub-2 Half Marathon: Download. Coaches also will tell you that you cant run hard unless you are well rested. While most runners are typically training between 20 - 35 miles per week, you'll need to step up your game. Or, keep reading to get the low-down on how the training schedules work, who makes them, and how to pick the right one. Some participants take part with a goal of simply completing the course, whether thats by running, walking or by wheelchair, while others focus on finishing in a particular time, perhaps even improving on their last marathon time. Activities requiring sideways movements are not always a good choice. Training for a marathon is challenging, but it's got some great perks too. These can be in-person or virtual if gyms aren't open. Ideally you should be able to run 2-3 miles without stopping before you begin this plan, but you can choose to adopt a run/walk strategy too! Since this spreadsheet is going to help you train for a marathon, we're assuming that you have some kind of plan on how far you're going to run each day on your way to 26.1 miles. I would recommend adding Date, Run, Distance, Time, and Done? 8-Week Novice & Experienced Half-Marathon Training Programmes: Download Novice, Download Experienced. These are longer distance runs, designed to increase your stamina. Alright, so youve probably googled marathon training plan and seen there are many sites offering plans. but. Each plan is 6-12 weeks long and can be tailored based on experience level (beginner, intermediate, and advanced) and the desired start date. Gearing up for a big race? These plans have now been used by over 100,000 runners we share their success stories and testimonials over on Instagram. 6. Build Your Long Run to 20 Miles The FIRST marathon training program builds up to two 20-mile workouts, the second one taking place three weeks before your marathon race date. The Intermediate 1 program offers a slight jump in difficulty from the Novice programs. 1. 12 weeks is the shortest timeframe wed generally recommend for anyone preparing for a marathon, as sufficient time is required to build up the base mileage without cramming in too many miles and causing overtraining injuries. More experienced runners could safely run between three and five days training for a half . When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. See related. Our20 Week Marathon Plan for Beginnersis well-suited for newer runners, or runners who are used to shorter distances. Our12 Week Marathon Scheduleis designed for those on a tight training schedule. But marathon preparation is a huge part of your overall strategy, and one you need to be thinking about as race day approaches. Why not book in a session with a Personal Trainer at PureGym? Check out the premium 16 week marathon training plan here! Our20 week Advanced 2 Marathon Plan (INTENSE)is our toughest training plan. Open up Excel and create a new document. Up til now, all weve really discussed is marathon training. This 16 week period includes 13 weeks of gradually increasing your weekly mileage until it peaks with your longest long run of 20 miles, before spending 3 weeks tapering - - - i.e. The sooner you start, the more time you . OurSub Four Hour Training Planhas been backwards-engineered from the goal of crossing the finish line in less than four hours, with 20 weeks to get there. Competitor Group Method, Running Excels Half Marathon Program. We know training has to fit into your life, so whether you're 8 or 18 weeks from race day, or want to run 3, 4 or 5 days a week, were here to guide you whenever youre readyas your coach, teammate, and biggest fan. View, Social media cookies offer the possibility to connect you to your social networks and share content from our website through social media. Our training plans come inGoogle SheetsandPDF format; feel free to grab a copy of the Google Sheet, edit it, download it to Excel, print it do whatever you want! The Perfect Week of Half-Marathon Training. The latter programs are designed for those very experienced runners, who have done a number of marathons, perhaps have plateaued in their times, and want to maximize their ability by training hard and incorporating speedwork into their training. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. By focusing on your upper legs, hips, core, and upper body during these sessions youll strengthen many of the areas left weakened by all your run training, and improve your running economy (essentially the miles per gallon you get from your body). However, it might be beneficial to keep a record of things like how much you had to eat before you went out, or how much water you drank. These are the sessions that will improve performance. Interactive Training: If you would like more help with your marathon training, sign up for one of my interactive training programs, and I will send you emails daily telling you how to train along with tips on how to train, plus you can log your training and use other features. Next, highlight all the rows that will eventually have times for a 5-mile distance recorded in them, even if they're blank at present. Be aware of that before you punch the purchase button. For novice runners, adding speed work exponentially increases the risk of injury so we dont include it in our novice training plans. Link for a blank 12 week plan 55-70 mile ready to use in a spreadsheet. Finally, we're going to add a quick way to assess our individual performances. Any form of exercise which does not involve running, and preferably one which is low impact (avoid contact sports). You need to want to do an event like this I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. Plan2Race ("P2R") builds on the success of the training spreadsheet referenced in this blog post. Chris BennettNike Running Global Head Coach. They can, but it defeats somewhat the purpose of two hard workouts back to back on Saturdays and Sundays. 3. The rest days are especially important for letting your body recover. This plan is designed for those who have a very tight training window before an upcoming race, who feel that they are experienced enough to train for a marathon in only 2 months. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. You'll run 4 days per week on this plan, broken down as follows: Day 1 is an easy short run. If you need to miss a workout, try not to make it the long run. If these plans are really free, how do you make money? Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. Push your hips back and bend your knees to lower, keeping your back straight and chest up. You will lose less time walking than you think. Walking gives your body a chance to rest, and youll be able to continue running more comfortably. Therefore, make sure you've spent enough time building your mileage up to the mileage detailed and explained in week One. Advanced 2. To train for a marathon, it's helpful to create and follow a training program that involves gradually building up your mileage, strength, and endurance. Running inside can be very different to running against the wind, through rain, or in hot sunshine, so ideally youll want to have a good idea of what to expect should you face any extreme weather on the day. Midweek workouts on Wednesdays build from 5 to 8 miles. A key aspect of training is to develop legs that can handle the distance. Or visit our online running hub for more inspiration. Youll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Long runs also help you get familiar with the physical and mental challenges that you might face on race day. Scroll down for our 12-week training plan in full! Youd assume that after 13 weeks of intense run training, youd be ready for a break. See the intermediate marathon training plan. Above is my final version. Its tempting to try to sneak in a few longer / more intense runs during those final 3 weeks especially if youve skipped a few earlier in the training. By following this easy 20-week intermediate marathon training schedule, you will be well on your way to running a great 26.2! Strength . . The Masterclass is designed for any runner who really wants to dive deep into their marathon training: it includes over 6 hours of video tutorials on everything from injury prevention, nutrition, race day strategies, and more. A sub 5 hour marathon is 11:27 per mile . If you need to take more rest daysbecause of a cold or a late night at the office or a sick childdo so. This 16-week "improvers" marathon training plan is ideal for anybody who has already run their first marathon, and is now looking to challenge themselves to set a new personal best time over the full 26.2 mile distance. After changing the font color on one cell, you can use the format painter (paint bucket icon) or Ctrl + Y (repeat) to apply it to any other cells. If you have the time and existing fitness to tackle five runs a week, you can fit in a variety of quality sessions - including hills, sprints, easy runs and long runs - which will stand you in good stead whatever your . Our plans differ from other plans youll find online in that they are: Were big believers that theres no one-size-fits-all training plan. You should also include a couple of days set aside for strength or functional training and at least two rest days to recover (which could include some gentle yoga or stretching to work on your flexibility and mobility). Would not recommend. Before starting this plan, you should be used to running around 25-30 miles per week, and be able to comfortably run for 1:30 non-stop. The 16-Week Beginners Marathon Running Program . Half Marathon . In order to jump into ultramarathons, runners should have a few years of consistent training under their belts. 1 mile at . If you dont have a target marathon pace, maintain a comfortable, sustainable pace. The plan combines: Download our free PureGym Full Marathon Training Plan. If you're struggling to finish a workout or have aches or pains, it means your body isn't recovering properly. But we believe the marathon is about more than just running 26.2 miles. Get 0 joining fee. This 16 week period includes 13 weeks of gradually increasing your weekly mileage until it peaks with your longest long run of 20 miles, before spending 3 weeks tapering i.e. With that in mind, all our marathon plans arecompletely free and totally customisable. . Save your fast running for the marathon itself. Learn what to eat when training for a marathon to optimise your performance and recovery. Whats interesting is that many runners really struggle with the taper! The 2014 Boston Marathon. Now, do the same but this time choose Less Than from the Highlight Cells Rules menu and make sure to choose a different color for the highlight. Feel free to make minor modifications to suit your own particular schedule. This is my Intermediate 1 Program: The Novice and Advanced training programs in my Marathon Training Guide represent the extremes. For more information about this processing of personal data, check our. Everything you need to start running, keep running, and enjoy running more. Get a floatation belt and run laps. Its best to walk when you want to, not when your (fatigued) body forces you too. The plan includes one cross-training day per week and two rest days. Its designed so very gradually build up the mileage volume, so you shouldnt get overwhelmed by the crazy training schedule. I've made it simpler for you to train for your marathon (or other race . PureGym Personal Trainer and Triclub Run Coach, Ian Scarrott, has created a comprehensive 20 week training plan to get you marathon ready. Need to trim a couple of weeks off the time schedule? The secret to success in any training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can affordand may benefit fromextra rest. Day 2 is variable, meaning it can be either another easy short run, a fartlek session, a marathon pace run, or a midweek long run. Believe meas tens of thousands of marathoners using this schedule have provedit works. So you would run that same pace when asked to run race pace (sometimes stated simply as pace on the training charts). Store HoursMondayFriday 10 am6 pmSaturday 10 am5 pmSunday 12 pm4pm, PROUD PARTNERS WITHTreadfitFit CodeSports and Ortho. The plan includes one cross-training day per week and two rest days. We do charge for these premium training plans but its less than half the price of a pair of running shoes, so if youre interested, check out our TrainingPeaks Marathon Training Plans. They should be performed at close-to your target race pace, or at a conversational pace if you have no target speed. You can grab a free copy of any plan and move things around to suit you using either Google Sheets, Excel, or similar software. Tues Feb 18. Were constantly getting feedback from runners on our plans everything from the workout frequency to the clarity of information to the suitability of the runners experience level. The Marathon is the ultimate road race. How many days per week should I train for a half marathon? Whatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. Think of this as a basic version that you can add to. Need to work on your leg strength, functional fitness or core for your next running event? This formula will count however many unticked boxes are in the specified area, thereby calculating how many days away our race is. For an average marathon training plan, it's usually 16 to 20 weeks long. Download. If you wanted to add more information, that's certainly an option. You can make ALL of them stronger by incorporating a regular strength training routine. Some runners ask if they can split these two workouts, for example, running pace on Friday and long on Sunday. This will be much faster than the pace you run the actual marathon, but is a great way to enhance your fitness levels. Rest: Despite my listing it at the end, rest is an important component of this or any training program. If you have a bold and ambitious race goal - like a sub 3 hour marathon - you'll need bold and ambitious training. Click File > New. However, when youre in marathon training mode, we have to balance the cross training with an already busy week of run training and make time for rest too. When you enter a time into Excel, make sure you use hh:mm:ss format. Having said that, the training plan does include one race pace run per week the idea being that if you have a target marathon pace in mind, you should practice running it during this workout. Therefore, it is suitable for those who already have a high fitness level. This 3/1 strategy is advised for only the most experienced runners, and I dont recommend you do it more than once out of every three weekends. The long run increases your muscular and cardiovascular endurance, and trains your body to fuel itself during extended workouts. The whole purpose of these is to run slowly at a conversational pace no faster. Change the references in the latter to match the desired column. For first time marathoners, you should generally expect to spend around five to six months training for the big event. Great for runners who have established an initial running base, or have an existing good fitness level and want to beat the 4hr time. winding down your training so you get to the start line feeling relaxed and your body primed to do it's best. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Every one of our training plans has been developed byThomas Watson, aUESCA-certified running coach. Marathon Handbook was founded in 2016 and is run by a team of coaches, runners, and fitness enthusiasts. Best Nike Shoes For 20233. You should be able to run 10km without stopping. Weve partnered with TrainingPeaks to offer all of our marathon training plans through their app, where you get more in-depth information about each workout, can follow along with target pace / exertion levels in real-time, and log your training directly in the app itself. It includes two 20-mile long runs, speed and race pace workouts. A marathon is a road running race that covers a demanding distance of 26.2 miles (42.2km), usually undertaken in one go. For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 20-24 weeks to get fit and ready for your Marathon. . Take care not to strain your neck. How Many Months To Train For A Four-hour Marathon Pace Typical marathon training plans take roughly 16-20 weeks to complete. Repeat this process for all the cells in that particular column. against development of osteoarthritis later in life. . Additional tips and instructions are available if you sign up for the interactive version, available through TrainingPeaks. All of our plans come with accompanying guidance notes, as well as links to many more of our marathon resources that weve got on the site! In some cases, these cookies involve the processing of your personal data. My 16 week training program includes one day of cross training, or strength training, per week. It incorporates four runs per week including longer endurance runs, speed and race pace workouts, cross-training, and higher mileage. Need to move a weekly workout to suit your existing commitments or family? The biggest mistake many rookies make with their long runs is they try to run them too fast your long run should be performed at an easy, comfortable, conversational pace. DOWNLOAD A PRINTABLE VERSION OF THE 20 WEEK HALF MARATHON TRAINING PLAN 20 Week Half Marathon Training Plan Tune In It's crucial to listen to your body during this process. These are very important - dont be tempted to skip these. On training days, make sure to do this after the run or core workout, not before. We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym.