MARATHON TRAINING PLANS
Our Marathon plans are all periodised to ensure the correct level progressive training load, adequate recovery, and the right amount of adaption to give you the very best chance of the optimal racing experience whatever your level.
For many running a Marathon is a major goal whether it’s a bucket list item to be ticked off the list or you are focusing your efforts on the London Marathon Good for Age Qualification, Boston Marathon Qualification or perhaps preparation for another of the World Marathon Majors, whatever your level Beginner, Intermediate or Advanced we have a plan for you.
See our handy Marathon Race Day Hints and Tips below
BEGINNERS MARATHON PLAN
OVERVIEW - This is a 24 week Beginners Marathon Plan that starts with a 10 week running base phase, acclimatising you to running five times per week, it builds from a low of 22miles per week to peak weeks of around 46miles. It is periodised with essential recovery weeks and is focused towards runners aspiring to run their first or second marathons
WHAT IS THIS TRAINING PLAN FOR - This plan is focused at enabling a Beginner Level Marathon Performance, this can be articulated in time terms as approximately sub 4:30hrs for men and sub 4:59hrs for women. So whilst this may be a beginners programme it is for the runner looking to do a little more than just finish!
WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some basic running background they may not have taken part in may organised road running events, but could have experience in 5km through to Half Marathon events. The plan would would also serve as great option for Intermediate Masters athletes aged 50 plus who are still seeking a stronger performance.
INTERMEDIATE MARATHON PLAN
OVERVIEW - This is a 24 week Intermediate Marathon Plan that starts with a 10 week base phase, it builds from a low of 25miles per week to a peak week of around 52miles. It is periodised with essential recovery weeks and is focused towards runners aspiring to run under 3:45hrs (Men) and 4:00hrs (Women).
WHAT IS THIS TRAINING PLAN FOR - This plan is focused at enabling an Intermediate Level Marathon Performance, this can be articulated in time terms as approximately sub 3:45hrs for men and sub 4:00hrs for women.
WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some running background and will have spent a some time in the sport perhaps competing a marathon previously or a number of 10km's or Half Marathons. The plan would also serve as great option for stronger Masters athletes aged 50 plus who maybe seeking good for age qualification at one of the World Marathon Majors or Boston Qualification.
ADVANCED MARATHON PLAN
OVERVIEW - This is a 24 week Marathon plan that starts with a 10 week base phase, it builds from a low of 25miles per week to peak weeks of around 60miles. It is periodised with essential recovery weeks and is focused towards higher level aspirational Marathon performers.
WHAT IS THIS TRAINING PLAN FOR - This plan is a high-level performance plan geared towards those seeking WMM 'Good for Age' Qualification, Boston Qualification, or for those looking to be competitive in Marathon Age Group Championship races. It is not a high mileage plan it peaks at about 60mile/97km per week but has a quality focus.
WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a strong running background and will have spent some time in the sport, they will be experienced in racing road or cross-country. They will be ambitious in their Marathon goal and be prepared to commit time and effort to being the best athlete they can be.
Which Plan is for me?
Danielle - A 29 year old Dental Nurse took up running with her father some years earlier participating in events form 5km through to the Half Marathon, Danielle set herself the objective of running a marathon before she was 30 years old, being competitive and goal orientated she was keen to do as well as she could and purchased the intermediate plan as it fitted well with the time she had available and the starting point matched her current fitness level. Danielle excelled on her day following the 24 week plan completing her race in 3hrs 38mins surpassing her expectation before she started.
Marathon Race Day Tips
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No new kit on race day – whether it be shoes, socks, vest, or shorts stick with what’s tried and tested. Ideally you should know from training how each of these items is going to feel after a couple of hours on your feet.
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Know your nutrition – there are a couple of really important elements to this, be familiar with the nutrition being given out on the day both the fluid and any gels or energy sweets, being familiar with and perhaps even getting use to what will be on offer will pay huge dividends, sometimes our body’s require a little time to get use to certain blends so find out what your race will use and practice with it in training. Also think about how the aid stations will be spaced and what works for you from an intake perspective, practice this!
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Look after your sensitive bits – be mindful of your sensitive bits, and be generous with Vaseline on race day morning, think about all those areas that may chaff! And one I learned to my own detriment do not under any circumstances cut your toenails in race week!
HAVE A FABULOUS DAY
Click here to Download a copy of our Free Marathon Race Day checklist