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Training & advice

Sixteen week schedule to get round a marathon

Before starting training for a marathon it is important that you have a health check-up from your GP to ensure that you are given the all clear to run 3 - 4 days per week. Once you have been given the all clear the best plan of action is to join a running group where you can tap into the knowledge and expertise of the group leader. There is help at hand for beginners through jogscotland and Run England

If this is not possible you could use the programme below as a guide. Once you are on the programme you must listen to your body and have another check up if anything is hurting or if you feel unwell. Having said that, it would be quite unusual not to feel at least some aching in the muscles at the start of the programme but you need to know whether this is temporary, tired muscles or the start of an injury. You should do supplementary work to keep yourself injury free. This includes stretching, massage and strengthening exercises. Dynamic stretching should be carried out before any run that requires you to move faster than a jog and static stretching should be carried out afterwards. Again, a running leader would be able to teach you these or you could look for tips on the runrobustly section of runbritain. 

There are at least two free days per week on this schedule. These can either be used for rest or 'active rest' which could be a gentle bike ride, swimming or walking. You should listen to your body and have complete rest if you are feeling tired.

The days don't have to be carried out as they are written below. Feel free to switch them around if they don't fit in with your lifestyle but the rule of thumb is to always have an easy day after a hard day. Recovery is an important part of training and is the time when the body adapts to the work you are giving it!

By Jackie Newton, UKA Level 3 endurance coach.

Week one

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

20 mins jog and walk

 

20 mins jog and walk

 

 

20 mins jog and walk

60 mins jog and walk

Week 2

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

25 mins jog

 

25 mins jog

 

 

25 mins jog

90 mins jog and walk

Week 3

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

25 mins jog

 

25 mins jog

 

 

 25 mins jog

90 mins jog and walk

Week 4

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

25 mins jog

 

25 mins jog

 

 

25 mins jog

60 mins jog

Week 5

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

20 mins jog

 

30 mins jog

 

 

Do a parkrun

90 mins jog and walk

Week 6

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

10 mins jog, 8 X 30 secs running up hill and jogging down, 10 mins jog

 

 

30 mins jog

60 mins jog

Week 7

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

30 mins jog

 

30 mins jog

20 mins jog

60 mins jog

Week 8

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

30 mins jog

 

30 mins jog

 

Half marathon event

Week 9

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

10 mins jog, then push yourself for  8 mins before jogging again for 5 minutes and repeat this twice

 

30 mins jog

30 mins jog

90 mins jog

Week 10

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

10 mins jog then 8 X 30 secs running uphill and jogging down, 10 mins jog

 

30 mins jog

Do a parkrun

2 hours jog walking 2 mins in every half hour. Practise drinking

Week 11

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

10 mins jog then push yourself for 8 mins before jogging again for 5 mins and repeat twice

 

30 mins jog

20 mins jog

10km event

Week 12

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

10 mins jog then 8 X 40 secs running uphill and jogging down, 10 mins jog

 

30 mins jog

Do a parkrun

3 hours jog walking 5 mins in every hour. Practise drinking.

Week 13

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

20 mins jog

 

10 mins jog then 8 mins faster than in week 11, 5 mins jog and repeat twice

 

30 mins jog

 20 mins jog

Half marathon event

Week 14

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

20 mins jog

 

40 mins jogging the first half and increasing the pace over the 2nd half with the last 5 mins jog

 

30 mins jog

20 mins jog

10km event

Week 15

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

20 mins jog

 

40 mins jogging the first half and increasing the pace in the 2nd half with the last 5 mins jog

 

20 mins jog

Do a parkrun

60 mins jogging the first 40 minutes and increasing the pace towards the end with the last 5 mins jog

Week 16

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

20 mins jog 10 mins jog, 10 mins increasing the pace, 10 mins jog 30 mins jog  

20 mins jog

 

RACE DAY

 

 

While runbritain takes every care to help readers with training, diet and injuries, neither they, nor their contributors, can accept responsiblity for illness or injury caused as a result of advice given.