Marathon Training Guide Introduction
Introduction
Our marathon training guide covers a 16 week period to help you get ready for your next marathon, plus the recovery week after the race. Each week we will publish a new chapter. If you missed out earlier, previous chapters will be available.
This program covers three levels of training:
Beginner
Intermediate
Experienced
*** Determine your training level to find out which program to follow: ***
è Note: These are only guidelines, and there is overlap between the categories. Many other factors will influence your ability to meet a marathon time goal, including your age, gender and your race times for shorter distances like 10K.
Training Category |
Target finish times |
Number of Marathons |
|
1: Beginner |
4 hrs, plus or minus |
0 to 4 |
|
2: Intermediate |
3h 10m to 4h 10m |
5 or more |
|
3: Experienced |
2h 45m or more |
8 or more |
Level of Effort:
Our Beginner program is not too strenuous and should enable the marathoner with limited experience (including first time marathon participants) to finish the 26.2 miles without too much difficulty. More info'
The Intermediate training level will suit many runners with a good running base and several previous marathons. It is designed to build sufficient strength and endurance to get you to complete a marathon close to, or better than, your personal best time. More info'
The Experienced program is aimed at runners who have already run several good marathons and are looking to improve their performance. It is not an easy program, but if you can complete it without a lot of strain, then you should do well in the actual marathon. More info
Previous Weeks' Training:
Access
Previous
Weeks'
Marathon
Training
Guides
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To enter into
this
marathon
training program
you need to have
a mileage base
that you have
been carrying
for some time,
say 6 months.
This should be at
least 22 miles
per week, or 3 to
4 hours per
week.
Preferably 4 to
six days per
week.
Over the course
of the program,
you will be
required to
increase your
weekly mileage
up to 45 miles.
Two 20 mile
training runs
are included in
the schedule.
Here is a week
by week summary
of the training
schedule:
Week
#
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
Race
Weekly
miles:
22
24
25
27
30
30
31
34
37
40
43
42
45
35
30
24
38
Longest
Run:
7
8
8
10
12
12
13
15
16
18
20
18
20
15
12
10
26
Total
Training miles =
557.
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To train at this level you will have been running on a regular basis for a minimum of two to three years averaging between 25 to 35 miles per week. You will have run more than 4 Marathons and are ready to work on getting your time down. So if you are ready for some more serious training then this program is for you. Trust us, if you complete this program, the marathon itself will be a “walk in the park”.
Here is a week by week summary of the training schedule:
|
Week # |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
Race |
|
Weekly miles: |
29 |
29 |
32 |
32 |
36 |
40 |
44 |
49 |
49 |
52 |
55 |
50 |
45 |
40 |
30 |
25 |
35 |
|
Longest Run: |
10 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
18 |
17 |
20 |
19 |
17 |
20 |
15 |
10 |
26 |
Total Training miles = 672.
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To train at this level you will have been running on a regular basis for a minimum of four years or more averaging 35 to 40 miles per week and probably running at least one to two marathons per year. You will have run more than 8 Marathons and have had some success in getting your times down to the middle to low 3 hour plus mark.
So if you are ready for some pretty serious training then this program is for you. If you can complete this program, the sub 3 hour marathon is definitely within your reach. Be prepared to make a substantial commitment of time and physical and emotional effort, as well as personal sacrifice to attain this goal.
Here is a week by week summary of the training schedule:
|
Week # |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
Race |
|
Weekly miles: |
35 |
35 |
40 |
45 |
45 |
49 |
52 |
55 |
59 |
60 |
63 |
65 |
55 |
50 |
40 |
30 |
35 |
|
Longest Run: |
11 |
12 |
14 |
13 |
16 |
15 |
14 |
17 |
16 |
18 |
20 |
19 |
20 |
21 |
15 |
10 |
26 |
Total Training miles = 812.