A 16-week prepare plan for complete beginners, if you ’ re new to running but gearing up for your beginning marathon, this train design will get you round, with some run-walk breaks. Running 4-5 days a workweek, the idea here is to get you to the stopping point line, regardless of amphetamine .
What are the different runs in the training plan?
The train plan below starts with childlike run-walking as you build up the miles – focus on running for the time mentioned and not so much the focal ratio. As you progress through the aim plan, you will do some quick runs to build the mental and physical stamina you ‘ll need to get to 26.2 miles .
Related: How slowing down can help you speed up
Related: What is tempo running and why should I do it?
What pace should I be running at?
At the begin of the plan, do n’t worry besides much about your footstep, just get through the different runs. As you get nearer the marathon, use our training footstep calculator to work out what pace to aim for as you run the marathon. ampere well as the runs, the prepare plan includes those all important rest days – make certain you use these by rights to avoid burning out .
Related: How slow should my long-runs be?
What should I do if I miss some of my marathon training plan?
identical few runners will get to the end of their marathon training agenda without missing some runs due to illness, injury or life getting in the manner. If you ’ ve missed four weeks or more, our best advice is to postpone your marathon, as it ’ s unlikely you ’ ll be able to get the time you want on raceway day having missed a calendar month .
If you ’ ve missed two or three weeks, you should still have meter to build up to your longest trail runs, which are a samara to race-day success. If you are coming back from injury, spend a workweek or two gradually increasing your coach volume, using previous weeks on the aim plan as a guide .
I’m finding the training hard, how do I know when I need to back off?
If you are pushing the pace to get faster or adding distance to go promote, your soundbox will talk back to you. During train, learn to distinguish ‘ effective pain ’ ( discomfort from leaving your comfort partition ) from ‘ regretful pain ’ ( something verging on injury ) .
Related: Running injuries – when to run and when to stop
“ There is a dispute between muscles that burn at the end of a exercise and something that hurts every prison term you take a step, ” says sports psychologist Jim Taylor. “ Part of train is learning soundbox awareness. You besides need to experience some discomfort so when it occurs in a race, you know you can push through it. ”
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Week 1 | 15 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part ofthe training | Rest | 20 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part ofthe training | Rest | Rest | 25 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part of the training | 1 hour ramble. No pressure |
| Week 2 | 25 mins jogging | Rest | 35 mins jogging | Rest | Rest | 30 mins jogging | 75-min ramble |
| Week 3 | 30 mins jogging | Rest | 40 mins jogging | Rest | Rest | 35 mins jogging | 90-min ramble |
| Week 4 | 35 mins jogging | Rest | 45 mins jogging | Rest | Rest | 35 mins jogging | 1 hr jogging and walking. |
| Week 5 | 20-min run | Rest | 50 mins jogging | Rest | Rest | Timed run over a 2M course | 90-min ramble, or run in a 10K road race |
| Week 6 | 25-min run | Rest | 55 mins jogging | Rest | Rest | 25-min run | 1 hr 45 jog-walk |
| Week 7 | 30-min run | Rest | 30-min run | Rest | 30-min run | 30-min run | 8M run |
| Week 8 | 35-min run | Rest | 60 mins jogging | Rest | 30-min run | 35-min run | 2-hr jog-walk or half-marathon race |
| Week 9 | 40-min run | Rest | 3 x 1M session, timed, with 5 mins rest after each | Rest | 30-min run | 40-min run | 8M run, walking when you have to |
| Week 10 | 45-min run | Rest | 3M run, timed | Rest | 30-min run | 35-min run | Long, slow 12M run |
| Week 11 | 40-min run | Rest | 3 x 1M session timed, with 5 mins rest after each | Rest | 30-min run | 30-min run | Long, slow 14M run |
| Week 12 | 35-min run | Rest | 3M run, timed, at a faster pace | Rest | 30-min run | 25-min run | Half-marathon race |
| Week 13 | 30-min run | Rest | 3 x 1M, timed, with 5 mins rest after each, aiming at a faster average speed than Wk 11 | Rest | 30-min run | 20-min run | 16M endurance run, taking drinks, walking 5 mins in every hour |
| Week 14 | 25-min run | Rest | 3M run, timed | Rest | 25-min run at marathon pace | 15-min run | 10K or 10M race, or 10M run inc 5M at a brisk pace |
| Week 15 | 20-min run | Rest | 30-min run at marathon pace | Rest | 2 x 1M session, timed | 15-min run | 1 hour inc 30 mins at marathon pace |
| Week 16 | 20 mins easy | Rest | 30 mins easy, inc a few strides | Rest | Rest | 20 mins jogging, in racing kit | RACE DAY |
This isn’t the plan for me, what should I do next?
If this is n’t challenge enough for you to reach your goal, take a look at our other marathon train plans for every kind of base runner.
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