Marathon Training Programs
The dreaded marathon... many people have trained for this race and have still come up short, having to drop out at mile 20 because of the lack of training... how DO you train for a marathon? Some people believe that the human body is incapable of running beyond that 20 miles and therefore need to train up to the 20 mile mark and on race day, gut through the last 6.2 miles. For the beginners training program, I've designed it similar to that, where the most you will have to run is 20 miles. However, for the advanced training program, I have a couple days that (most likely) goes beyond the 20 miles, allowing you to get the edge and the confidence that you can run the race and not drop out. In a marathon, the training can only get you so far, while your willpower will help you towards the end. Working with these training programs, work your mind and build the confidence to continue and you'll definitely conquer this race. Also note that I've put these down as Saturday races. When you're training for a Sunday race, just add an extra easy run on Friday and rest on Saturday.
As with all my other training programs, these plans are made to help you develop a healthy running lifestyle. Doing the M/W/F/S should be sufficient enough for you to get to the next level; however, I do encourage you to build a healthy lifestyle that goes beyond just 4 days a week of exercise.
As with all my other training programs, these plans are made to help you develop a healthy running lifestyle. Doing the M/W/F/S should be sufficient enough for you to get to the next level; however, I do encourage you to build a healthy lifestyle that goes beyond just 4 days a week of exercise.
Marathon: Beginners Training Program (crazy version)
This beginners training program is for the crazy individual that believes that he or she can train for a marathon in 12 weeks after successfully running a 5k without stopping. Unlike the other beginners training program, this one is for those that have a loose screw and want to jump into marathon training mode. Also unlike the other training programs, this program is solely mileage based, getting the mileage you need in order to finish the marathon. Nothing special, but I wrote this for the individuals that would end up hurting themselves because of how much they run to train for the marathon. This training program is more or less a pacing version to pace the individual from going too far. 5k to marathon is not impossible. In fact, it's very possible. Feel free to take 2 days (Mon-Thurs) and cycle double the miles on the program
Week | Sun | Mon | Tues | Wed | Thurs | Fri | Sat |
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1. Building a Foundation | Rest | AM: 2 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 4 miles, PM: 2 miles |
2. Slowly Increasing | Rest | AM: 2 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 3 miles, PM: 2 miles | AM: 5 miles, PM: 3 miles |
3. Slowly Increasing | Rest | AM: 3 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 3 miles, PM: 2 miles | AM: 6 miles, PM: 4 miles |
4. Slowly Increasing | Rest | AM: 3 miles, PM: 2 miles | AM: 3 miles, PM: 2 miles | AM: 2 miles, PM: 2 miles | AM: 3 miles, PM: 2 miles | AM: 3 miles, PM: 2 miles | AM: 7 miles, PM: 5 miles |
5. Slowly Increasing | Rest | AM: 3 miles, PM: 2 miles | AM: 3 miles, PM: 2 miles | AM: 3 miles, PM: 2 miles | AM: 3 miles, PM: 2 miles | AM: 3 miles, PM: 3 miles | AM: 8 miles, PM: 6 miles |
6. Slowly Increasing | Rest | AM: 3 miles, PM: 3 miles | AM: 3 miles, PM: 3 miles | AM: 3 miles, PM: 2 miles | AM: 3 miles, PM: 3 miles | AM: 3 miles, PM: 3 miles | AM: 9 miles, PM: 7 miles |
7. Slowly Increasing | Rest | AM: 4 miles, PM: 3 miles | AM: 3 miles, PM: 3 miles | AM: 3 miles, PM: 3 miles | AM: 3 miles, PM: 3 miles | AM: 4 miles, PM: 3 miles | AM: 10 miles, PM: 8 miles |
8. Slowly Increasing | Rest | AM: 4 miles, PM: 3 miles | AM: 4 miles, PM: 3 miles | AM: 4 miles, PM: 3 miles | AM: 4 miles, PM: 3 miles | AM: 4 miles, PM: 4 miles | AM: 11 miles, PM: 9 miles |
9. Peak | Rest | AM: 5 miles, PM: 4 miles | AM: 4 miles, PM: 4 miles | AM: 4 miles, PM: 4 miles | AM: 4 miles, PM: 4 miles | AM: 5 miles, PM: 4 miles | AM: 12 miles, PM: 8 miles |
10. Taper Period | Rest | 8 miles | 7 miles | 6 miles | 7 miles | 8 miles | 14 miles |
11. Taper Period | Rest | 6 miles | 5 miles | 4 miles | 5 miles | 6 miles | 10 miles |
12. Race Week | Rest | 5 miles | Rest | 3 miles | 2 miles | Rest | Race |
Marathon: Beginners and Advanced Training Program
Now for those with a sane mind and would like to train for a marathon after having run a half marathon, this is your normal training program, which will get you up and work with you til you can run the marathon. My goal for this race is for you to not only finish the marathon, but finish without stopping... possibly even without walking. I remember my first marathon, between mile 19-25, from my quads to my calves, my muscles started to not listen to me. I kept on going and at the end, I pushed through and made it to the end without walking. It's up to you whether you're going to let your body tell you what to do, or you tell the body what it's going to do. Train with this program to get to the point where you're telling your body what's up and finish this marathon at your best. The reason that I combined both beginners and Advanced Training is because the program I created makes sure that the individual is practicing at his or her level (insuring that they aren't doing too much.
Week | Sun | Mon | Tues | Wed | Thurs | Fri | Sat |
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1. Building a Foundation | Rest or easy run | 8x800m @80-90% effort | 30 min: easy run | 3x1 mile repeats @ Half Marathon pace | 30 min: easy run | 4 miles @ Marathon Pace | Long and Easy (60 min) |
2. Slowly Increasing | Rest or easy run | 1 mile jog, sprints up a hill… til you’re tired, 1 mile jog | 40 min: easy run | 4x1 mile repeats @ Half Marathon pace | 40 min: easy run | 5 miles @ Marathon Pace | Long and Easy (80 min) |
3. Slowly Increasing | Rest or easy run | 20 min easy run, 30 min hard run, 10 min easy run | 50 min: easy run | 5x1 mile repeats @ Half Marathon pace | 50 min: easy run | 6 miles @ Marathon Pace | Long and Easy (100 min) |
4. Slowly Increasing | Rest or easy run | 1 mile jog, 10x100m strides, then go on an easy run | 40 min: easy run | 4x1 mile repeats @ Half Marathon pace | 40 min: easy run | 7 miles @ Marathon Pace | Long and Easy (120 min) |
5. Slowly Increasing | Rest or easy run | 12x800m @80-90% effort | 50 min: easy run | 5x1 mile repeats @ Half Marathon pace | 50 min: easy run | 8 miles @ Marathon Pace | Long and Easy (140 min) |
6. Slowly Increasing | Rest or easy run | 1 mile jog, sprints up a hill… til you’re tired, 1 mile jog | 60 min: easy run | 6x1 mile repeats @ Half Marathon pace | 60 min: easy run | 9 miles @ Marathon Pace | Long and Easy (160 min) |
7. Slowly Increasing | Rest or easy run | 20 min easy run, 30 min hard run, 10 min easy run | 70 min: easy run | 7x1 mile repeats @ Half Marathon pace | 70 min: easy run | 10 miles @ Marathon Pace | Long and Easy (180 min) |
8. Slowly Increasing | Rest or easy run | 1 mile jog, 10x100m strides, then go on an easy run | 60 min: easy run | 6x1 mile repeats @ Half Marathon pace | 60 min: easy run | 11 miles @ Marathon Pace | Long and Easy (160 min) |
9. Peak | Rest or easy run | 16x800m @80-90% effort | 70 min: easy run | 7x1 mile repeats @ Half Marathon pace | 70 min: easy run | 12 miles @ Marathon Pace | Long and Easy (180 min) |
10. Taper Period | Rest or easy run | 1 mile jog, sprints up a hill… til you’re tired, 1 mile jog | 60 min: easy run | 5x1 mile repeats @ Half Marathon pace | 60 min: easy run | 8 miles @ Marathon Pace | Long and Easy (120 min) |
11. Taper Period | Rest or easy run | 1 mile jog, 10x100m strides, then go on an easy run | 50 min: easy run | 3x1 mile repeats @ Half Marathon pace | 40 min: easy run | 4 miles @ Marathon Pace | Long and Easy (60 min) |
12. Race Week | Rest or easy run | 5 miles @ Marathon Pace | 2 miles @ Marathon Pace | Rest | 20 min: easy run | Rest | Race |
Marathon: Alternate Advanced Training Program
This alternate advanced training program for the marathon makes sure that the individual is practicing at his or her level, but starts at a higher level, and is also a different training regiment, having rest days that are about 10 days apart. Because this program is a hybrid between a time oriented program and mileage oriented program, it allows you to work at the level you are at, while encouraging you to get to a higher level of where you should be. Just like the Beginners (crazy version) Program, feel free to split your easy runs if you need to, or perhaps trade an easy run (not Saturday) for a cycling workout. which you would double the time. Again, this program is only a guideline. Go with the program, but don't be afraid to deviate and adjust your workouts.
Week | Sun | Mon | Tues | Wed | Thurs | Fri | Sat |
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1. Building a Foundation | 60 min: easy run | 20 min easy, 30 min half marathon pace, 10 min easy | 60 min: easy run | 8x800m repeats @80-90% effort | 60 min: easy run | 4 miles @race pace | 90 min: easy run |
2. Slowly Increasing | 60 min: easy run | 10x100m strides, easy run | 60 min: easy run | Rest | 60 min: easy run | 5 miles @race pace | 100 min: easy run |
3. Slowly Increasing | 70 min: easy run | 20 min easy, 30 min half marathon pace, 10 min easy | 70 min: easy run | 6x1200m repeats @80-90% effort | 70 min: easy run | 6 miles @race pace | 110 min: easy run |
4. Slowly Increasing | Rest | 10x100m strides, easy run | 70 min: easy run | 1 mile jog, sprints up a hill… til you’re tired, 1 mile jog | 70 min: easy run | 7 miles @race pace | 100 min: easy run |
5. Slowly Increasing | 80 min: easy run | 20 min easy, 30 min half marathon pace, 10 min easy | 80 min: easy run | 10x800m repeats @80-90% effort | 80 min: easy run | 8 miles @race pace | 110 min: easy run |
6. Slowly Increasing | 80 min: easy run | 10x100m strides, easy run | 80 min: easy run | Rest | 80 min: easy run | 9 miles @race pace | 120 min: easy run |
7. Slowly Increasing | 90 min: easy run | 20 min easy, 30 min half marathon pace, 10 min easy | 90 min: easy run | 6x1200m repeats @80-90% effort | 90 min: easy run | 10 miles @race pace | 130 min: easy run |
8. Slowly Increasing | Rest | 10x100m strides, easy run | 90 min: easy run | 1 mile jog, sprints up a hill… til you’re tired, 1 mile jog | 90 min: easy run | 11 miles @race pace | 120 min: easy run |
9. Peak | 100 min: easy run | 20 min easy, 30 min half marathon pace, 10 min easy | 100 min: easy run | 10x800m repeats @80-90% effort | 100 min: easy run | 12 miles @race pace | 130 min: easy run |
10. Taper Period | 80 min: easy run | 10x100m strides, easy run | 80 min: easy run | Rest | 60 min: easy run | 6 miles @race pace | 90 min: easy run |
11. Taper Period | Rest | 5 miles @race pace | 50 min: easy run | Rest | 40 min: easy run | 4 miles @race pace | 60 min: easy run |
12. Race Week | Rest | 4 miles @race pace | 30 min: easy run | Rest | 20 min: easy run | Rest | Race |