Marathon Training Plans and Advice

We have pulled together two marathon training plans for you - one over 14 weeks and another over 18 weeks. They can be used as a training programme for any marathon by working the dates back. You could also pick up the programs at any stage leading up to a marathon if you are fit enough to do the running required.

By following a marathon training plan you will clock up the necessary miles to be 'race fit'  come the big day. This does not mean that it will be easy and although training for weeks or months is probably tougher than finishing the race, the day of the marathon will hurt you like no training run!

That is why there is no real substitute for running than marathon running. You need to put the miles in to train yourself physically, and to mentally prepare for the endurance and challenges that marathon running can bring. Training runs are tough, the race is even tougher, but the sense of achievement at the end of a marathon training plan is immeasurable...

We have also pulled together a 2min video outlining some basic hydration and nutrition strategies for running a marathon. It is focussed on the the 24 hours before and after the race which can be so crucial to ensure all the training that you have achieved over the last few months does not go to waste. The key thing to remember is that anything you do on the day should be rehearsed in training so figure out a plan before hand and practice during your long runs. This includes eating well before and after your runs. Anyway, now follow the marathon training plans.

Pace Definitions:
Easy = a very comfortable pace that can be easily maintained.
Steady = a comfortable pace but requires some effort to maintain.
1/2 Pace = the pace at which you would aim for if racing a half marathon.
10k Pace = the pace at which you would aim for if racing a 10k.
5k Pace = the pace at which you would aim for if racing a 10k.
Marathon Pace = the pace you want to aim for on the day of the marathon.

The 'Easy' Marathon Training Programme

The so called 'Easy' marathon training plan is for those that need to balance a hectic lifestyle with their training. It is not an easy training programme but is easier than others. It is shorter than the other training plan at just 14 weeks. It is focussed on building up the stamina in a weekly long run whilst adding strength and speed through the additional training runs. The plan is designed to get you round the marathon in a time close to your best.

The 'Intermediate' Marathon Training Programme

The 'Intermediate' training plan is full of a mixture of different training runs at a variety of different paces. It includes shorter fast runs, interval sessions and long runs. The results of this training plan would be ideal for a more experienced runner who is aiming to fulfil their potential. It is set over 18 weeks to allow more time to condition the body to the rigours of marathon running.