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. The 24-Week Couch to Marathon Training Plan Follow along with the bite-sized plans below, or download the full plan to get through the 24-weeks without skipping a beat. Whether its training your brain or making the most of a rest day, taking on a marathon challenge isnt just about miles, its about you and your progress. 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. However, free IS free. Marathon events take place throughout the year, all across the U.K., as well as in most countries across the globe. but. Note that it starts with a 10 mile long run, and includes 3 x 20 mile long runs. (In training, you may want to wear a water belt to insure proper hydration.) Weighted squat: Stand with your feet hip-width apart. Marathon Training Schedule Template v1.3. Additional tips and instructions are available if you sign up for the interactive version, available through TrainingPeaks. Perhaps youve run a marathon before, or a half marathon or two. If you have some running experience and can complete a 5 mile run without stopping (regardless of your speed), then yes its entirely within your abilities to be marathon-ready within a 16 week marathon training schedule. And it is hard running (such as the long runs) that allows you to improve. Scroll down for our 12-week training plan in full! I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. I've got a couple of readouts to the right-hand side that introduce some basic dashboard-like functionality. 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. 3. I've made each row twice as high in order to make it easier to click these checkboxes accurately. Each plan is 6-12 weeks long and can be tailored based on experience level (beginner, intermediate, and advanced) and the desired start date. This training program for Advanced 1 marathoners offers a progressive buildup--similar to that for the novice and intermediate runners, except you start at 10. Which brings up my next point. Not interested in extra material? Gearing up for a big race? "Often, hills lead . Our marathon training programs are split into three categories novice, intermediate, and advanced. The Couch to Marathon plan is split into 4 distinct sections; 5k, 10k, half marathon, and marathon. You need endurance training to prepare your body and mind to go the distance. 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. I would recommend adding Date, Run, Distance, Time, and Done? If you previously have trained using one of the Novice programs (1 or 2), you now can increase your mileage a bit, run some workouts at a faster pace, and seek improvement. (I've tried that myself in the past, and it just wore me out.) Nike Run Club Guided Run: Ten Minute Run or RECOVERY RUN: 10:00 minute run, Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 8 x 1:00 5K Pace / 1:00 recovery between intervals, Nike Run Club Guided Run: Running for More: Purpose or RECOVERY RUN: 20:00 minute run, Nike Run Club Guided Run: 12 Minute Run or RECOVERY RUN: 12:00 minute run, Nike Run Club Guided Run: Grateful 8K Run or LONG RUN: 8K / 5 Mile Run, Nike Run Club Guided Run: 15 Minute Run or RECOVERY RUN: 15:00 minute run, Nike Run Club Guided Run: Fear Less 5K or RECOVERY RUN: 5K / 3.1 Mile Run, Nike Run Club Guided Run: Next Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 1:00 5K Pace / 2:00 10K Pace / 1:00 5K Pace / 2 x 0:45 Mile Pace / 2:00 10K Pace / 1:00 5K Pace / 0:45 Mile Pace / 0:30 Best Pace / 0:15 Best Pace / 1:00 recovery between all intervals, Nike Run Club Guided Run: Twenty Minute Run or RECOVERY RUN: 20:00 minute run, Nike Run Club Guided Run: 10K Run or LONG RUN: 10K / 6.2 Mile Run. View or download your free 8- and 12-week Marathon training plans in beginner, intermediate & advanced from leading running coach Phil Mosley. Best Gifts For Women Runners. . When the temperature rises above 60 F: runners should slow down by 30 seconds. The important point is that you cover the prescribed distance; how fast you cover it doesnt matter. Marathon Handbook was founded in 2016 and is run by a team of coaches, runners, and fitness enthusiasts. Our 6 to 16 week training plans are designed to get you start line ready, whether that's smashing your PB or getting round without stopping. 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). We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym. Nike asks you to accept cookies for performance, social media and advertising purposes. Our20 week Advanced 2 Marathon Plan (INTENSE)is our toughest training plan. How many days per week should I train for a half marathon? If you are training for your first marathon, this is the training program for you! Again, what type and when you incorporate strength training is up to you. How Do These Plans Compare With Other Marathon Plans Available Online? Walkers, slow down enough to avoid huffing and puffing. Midweek workouts on Wednesdays build from 5 to 8 miles. Check the shorter-distance training programs elsewhere on this web site for more on that. You should spend at least three months training for your marathon, although most good training plans are generally four to five months in length. Goals Assessment + Body Assessment + worksheets; Your Warm Up + Cool Down Prescriptions; The Develop Your Marathon Mindset Mental Training Workbook with Weekly Mental Training Prompts (the marathon is 80% in the head so we need to train ourselves to be mentally strong during the marathon!) You should see that TRUE appears in the cell behind it. In some cases, these cookies involve the processing of your personal data. The first week start with over 20 miles. 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. Advanced 1. I would recommend adding Date, Run, Distance, Time, and Done? Walkers and runners should pace the long one so there's no huffing and puffingeven at the end. The plan includes one cross-training day per week and two rest days. Our20 week advanced marathon training scheduleis designed for experienced runners who are really looking to push their limits; whether its a new PB or another ambitious target, this training program is intense from week 1 and rachets things up from there. And the Marathon training journey is the ultimate running experience. Posted on June 3, 2010 Updated on June 14, 2022. Cross-Training: Mondays in the intermediate programs are devoted to cross-training. This training schedule follows on from our popular beginner's 5k plan, but you can jump straight in if you can already run 5k. This is approximately 10:02 minutes per mile pace. Copy and paste the text in the field Horizontal (Category) axis labels and add it to Series2, then do the same with the text in the field labeled Y values. The event is technically a race, particularly for the professional runners who take part, but for many runners its seen as a personal challenge and a demanding goal to aspire towards. Believe meas tens of thousands of marathoners using this schedule have provedit works. Each 80/20 plan comes with a Level Guarantee. Following a marathon training plan helps you to build up your mental and physical fitness and endurance so you're race ready, and also meansyoure less likely to experience injury or exhaustion. It is only a guide. This 18-week plan is designed for maximum results and built to adapt to your needs as you prepare to tackle 26.2 miles. with 20 weeks to get ready. We set up our chart to source data from cells we haven't filled yet, which means that when we add new data, it will be recorded on the graph. 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. PureGym Personal Trainer and Triclub Run Coach, Ian Scarrott, has created a comprehensive 20 week training plan to get you marathon ready. To do that, we're going to employ checkboxes. this was hard. Two rest days (one should be the day after your long run) When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Amend the specific cell references if your spreadsheet is set up differently, or has more rows. Had to quit the race and was upset with this 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). No problem, edit the plan as you see fit. Run workouts designed to increase your speed! Need to adjust things because of an illness, injury, or just feeling the need for a break? 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. Couch To 5k + Plan2. We also have a dedicated Facebook group where runners discuss our plans, their challenges, and share their finish line photos! A marathon is 26.2 miles or 42.195 kilometers. If you've decided this is your year for taking on the challenge of the marathon, you'll need to make sure you plan your training effectively. The main reason is to tire you out a bit in the first workout Saturday so you are not tempted to do the second workout Sunday too fast. Our16 Week Marathon Training Planis for beginner to intermediate runners who are looking to get marathon-ready. This very much depends on your starting fitness and ability levels - if youre a complete running newbie, then youre best starting with training for 5k and 10k events, and even considering a half marathon before you jump straight to the full marathon. This means two days of speedwork per week; 5 days of running, one day of cross-training, and one rest day. For more information about this processing of personal data, check our Privacy & Cookie Policy. 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. Heres a sample of what your training will look like for the first two weeks of the plan. winding down your training so you get to the start line feeling relaxed and your body primed to do it's best. Download Nike Run Club to see whats in store for the remaining 16 weeks. Often, when training for a marathon, its easy to get fixated on aiming for a specific finishing time. View Privacy & Cookie Policy for full details. 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. 6. Link for my populated 12 week '55-70mile plan' in a spreadsheet: p+d Berlin_12 week_my training p+d Berlin_12 week_my training #Excel 97-203 version. Remember, this is for your usage, so feel free to add more or less information as you see fit. Its a good idea to follow this strategy in training as well. If you aren't there yet, spend a month or two building up to being able to run 3-4 miles comfortably. If you were training for a 5-K or 10-K, race pace would be the pace you planned to run in those races. Our12 Week Marathon Scheduleis designed for those on a tight training schedule. These are very important - dont be tempted to skip these. Sculpt and tone your thighs with these 10 quad, hamstring, and adductor exercises from PT Hayley Chapman. 16 x 400m at 5km pace with one minute to 90 seconds recovery or 200m jog. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. One frequent request made those using my forums is to modify the order of the weekend runs, particularly those who want to run long on Saturdays instead of Sundays, because thats when their friends do their long runs. Check out our Marathon Pace Charts here. When you enter a time into Excel, make sure you use hh:mm:ss format. Training Plans for Runners are available in select languages for the most common race distances: 5K, 10K, Half Marathon, and Marathon. How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampTheHalf Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runners BootcampThe Ultra Runners Playbook, 1. Every one of our training plans has been developed byThomas Watson, aUESCA-certified running coach. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. Save your fast running for the marathon itself. Feel free to download the training plan and change it up to suit your schedule. So the long run is the most important run in your marathon training plan if at all possible, do every one. Note:this plan is for people aiming to crush it and reach for the elite section. Change the references in the latter to match the desired column. Best Nike Shoes For 20233. Use these days to run easy based on how you feel to help you recover after intense training.