If you're training for your first marathon as a bit of a beginner to the longer distance running scene here's a 20-week plan which might help you on your way

Background

» 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

Overview

» 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

Training

» 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

Advice

» 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