Marathon Training Programme
Beginners Marathon Programme
Improvers Marathon Programme
Achievers Marathon Programme
Biginners Marathon Programme
12 week Porgramme
Training for an aerobic event is about time on your feet, not speed. The longer and further the better.
What speed ? Assume flat road.
Your 30min training run, what ever distance you can cover at race speed in 25min.
Your 45min traning run, what ever distance you can cover at race speed in 37min
Your 60min training run, what ever distance you can cover at race speed in 50min.
Your 90min training run, what ever distance you can cover at race speed in 75min.
Your 100min training run, what ever distance you can cover at race speed in 83min
Your 120min training run, what ever distance you can cover at race speed in 100min
Beginners Marathon Programme
When I say begginners, I expect you are running 3 x 6 miles per week, assume 8min per mile pace. The idea here, is to get you running as long as possible, say 2hrs as many times as possible before your Marathon. It is Not about running every day but Long runs. If that means only running 3 x per week, then that is what you do.
This is a guide only, stay focused and do what you can.
| Sun | Mon | Tue | Wed | Thr | Fri | Sat | Tot. |
| 30 | 30 | 30 | 30 | ||||
| 45 | 30 | 45 | 35 | ||||
| 50 | 45 | 50 | 35 | ||||
| 60 | 45 | 60 | 35 | ||||
| 75 | 45 | 75 | 35 | ||||
| 80 | 45 | 80 | 35e | ||||
| 90 | 45 | 90 | 35e | ||||
| 100 | 35e | 100 | 35e | ||||
| 120 | 35e | 120 | 35e | ||||
| 120 | 35e | 120 | 35e | ||||
| 35 | 35 | 35 | 120 | 35e | 45 | ||
| 35e | 35e | 35e | rest | RACE |
Improvers Marathon Programme
All runs of 60min and less are must be off road mountain running.
All runs of more than 60mins should be relatevely flat, giving a constant effort.
Any run of 100min and over must be followed by an easy run the day after.
| Sun | Mon | Tue | Wed | Thr | Fri | Sat | Tot. |
| 45 | 30 | 30 | Rest | 45 | 30 | Rest | 3Hrs |
| 50 | 30 | 40 | 50 | 30 | 3.20 | ||
| 60 | 40 | 40 | 60 | 30 | 3.50 | ||
| 70 | 45 | 50 | 70 | 40 | 4.30 | ||
| 75 | 45 | 60 | 75 | 45 | 5 | ||
| 90 | 45 | 60 | 90 | 45 | 5.30 | ||
| 100 | 35e | 60 | 100 | 60e | 5.50 | ||
| 115 | 35e | 60 | 115 | 45e | 6.05 | ||
| 120 | 35e | 60 | 120 | 35e | 6.05 | ||
| 120 | 35e | 60 | 120 | 35e | 6.05 | ||
| 35 | 35 | 35 | 120 | 35e | 45 | ||
| 35e | 35e | 35e | rest | RACE | |||
Achievers Marathon Programme
All runs of 90min or less must be off road mountain runs.
All runs greater than 90min must be flat runs giving a constant effort.
Any run of 100min and over must be followed by an easy run the following day.
| Sun | Mon | Tue | Wed | Thr | Fri | Sat | Tot. |
| 60 | 35 | 60 | 35 | 60 | 35 | 60 | 5.15 |
| 75 | 60 | 60 | 60 | 4.15 | |||
| 80 | 35 | 60 | 35 | 80 | 35 | 60 | 6.20 |
| 90 | 60 | 90 | 45 | 4.30 | |||
| 100 | 45e | 75 | 35 | 100 | 5.55 | ||
| 100 | 45e | 75 | 45 | 90 | 45 | 6.40 | |
| 120 | 90 | 90 | 35 | 6. | |||
| 120 | 35e | 120 | 35e | 90 | 6.36 | ||
| 120 | 35e | 120 | 35e | 90 | 6.36 | ||
| 120 | 35e | 120 | 35e | 90 | 6.36 | ||
| 35 | 35 | 140 | 35e | 45e | |||
| 45 | 45e | 35e | rest | 35e | rest | RACE |
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