Marathon training plan: Beginner
» Non-club member, runs or walks regular parkrun events/walks and occasional local 10km charity events
» Trains four times per week
» Been running or walking for one year
» Timed runs not an issue – runs/walks for enjoyment and achievement
» To be able to complete marathon distance without undue stress and injury
» Aim is to finish the distance by either running or walking sensibly and/or run the whole distance
» Training with a group of three other similar ability and non-competitive runners/walkers
» Health benefits and weight maintenance are two of the main reasons for running/walking
» All runs/walks are based on ‘time on your feet’ and there is no pressure towards any set pace
» Speedier sessions are a waste of time - your target is to complete the 26.2 miles in the best possible shape
» In every session it is recommended to run/walk until you can run further without slowing down to walking pace
» Make sure your training partners are chatty – run/walks seem to pass by much more quickly with welcome distractions
» Your eventual target is to complete 6 miles in an hour and then keep going for a further 20 miles
» Get a medical MOT check-up before commencing this programme
» Set goals and stick to them
» Make sure you wear the right footwear for you (get professional help)
» Aches and pains will be encountered – make sure you differentiate between these and a potential injury
» If too tired, don’t be afraid to miss a training day or two
» Try some cross-training at a gym (elliptical machine) if you feel too achy for a few days
» Run/walk varied routes and try some softer surfaces on some runs/walks
» Use your weekends wisely - this is usually when people have more free time so you might find it easier to do your longer runs at weekends
» Keep focussed and cut down on alcohol and eat healthily – you will burn many more calories
| Wk | Sun | Mon | Tues | Wed | Thurs | Fri | Sat |
|---|---|---|---|---|---|---|---|
| 1 | 30min run/walk | Rest | 30min run/walk | Rest | 35min run/walk | Rest | 35min run/walk |
| 2 | 40min run/walk | Rest | 35min run/walk | Rest | 35min run/walk | Rest | 35min run/walk |
| 3 | 40min run/walk | Rest | 35min run/walk | Rest | 35min run/walk | Rest | 40min run/walk |
| 4 | 50min run/walk | Rest | 40min run/walk | Rest | 45min run/walk | Rest | 55min run/walk |
| 5 | 1hr run/walk | Rest | 45min run/walk | Rest | 50min run/walk | Rest | 60min run/walk |
| 6 | 1hr 10min run/walk | Rest | 50min run/walk | Rest | 60min run/walk | Rest | 65min run/walk |
| 7 | 1hr 20min run/walk | Rest | 60min run/walk | Rest | 80min run/walk | Rest | 60min run/walk |
| 8 | 1hr 30min run/walk | Rest | 60min run/walk | Rest | 80min run/walk | Rest | 60min run/walk |
| 9 | 1hr 40min run/walk | Rest | 60min run/walk | Rest | 90min run/walk | Rest | 60min run/walk |
| 10 | 1hr 50min run/walk | Rest | 60min run/walk | Rest | 90min run/walk | Rest | 80min run/walk |
| 11 | 2hr run/walk | Rest | 80min run/walk | Rest | 90min run/walk | Rest | 80min run/walk |
| 12 | 2hr 10min run/walk | Rest | 80min run/walk | Rest | 90min run/walk | Rest | 80min run/walk |
| 13 | 2hr 20min run/walk | Rest | 80min run/walk | Rest | 90min run/walk | Rest | 80min run/walk |
| 14 | 2hr 30min run/walk | Rest | 80min run/walk | Rest | 90min run/walk | Rest | 80min run/walk |
| 15 | 2hr 40min run/walk | Rest | 80min run/walk | Rest | 90min run/walk | Rest | 80min run/walk |
| 16 | 2hr 50min run/walk | Rest | 80min run/walk | Rest | 90min run/walk | Rest | 80min run/walk |
| 17 | 3hr run/walk | Rest | 80min run/walk | Rest | 90min run/walk | Rest | 80min run/walk |
| 18 | 3hr run/walk | Rest | 80min run/walk | Rest | 90min run/walk | Rest | 80min run/walk |
| 19 | 1hr run/walk | Rest | 40min run/walk | 30min run/walk | Rest | Rest | Rest |
| 20 | RACE DAY! | Rest | Rest | Rest | Rest | Rest | Rest |
