Marathon Training for Beginners

In the weeks leading up to your marathon training plan, a good way to prepare is to start getting out the door 3 or 4 times a week to walk or jog for 30 minutes each time. This helps build consistency and gets you used to carving out time each week for your run! Ideally you are running 3 or 4 times a week and averaging about 30km each week before you take on the challenge of marathon training. Our marathon plan is linked below and is made up of the following: 

 

Races: Don’t race too much during your training, especially if this is your first marathon! It’s nice to do some practice races at a steady pace (about 30 seconds a mile faster than your training runs) so fitting in a 10-mile and half marathon would be ideal. Use these to wear your race gear and practice your fueling rather than going flat out! If you take part in parkrun regularly, use this as an easy run and don’t race it while you are marathon training. Take the opportunity to run with someone slower and chat as you go around. There will be plenty of time for parkrun pb’s after the marathon! 

Before you start training, make sure you have been running regularly 3-4 times a week about 30km’s a week.

Start Date Monday 17th June 2024– if you are doing a marathon at another time of year, adjust the dates to suit you. 

Part one

This includes some optional races where you can practice running in large groups in the same gear as you plan to wear on the day!

Week Mon Tue Wed Thu Fri Sat Sun
17/6 Rest 4.8 km run 4.8 km run 4.8 km run Rest 9.7 Cross
24/6 Rest 4.8 km run 4.8 km run 4.8 km run Rest 11.3 Cross
1/7 Rest 4.8 km run 6.4 km run 4.8 km run Rest 8.1 Cross
8/7 Rest 4.8 km run 6.4 km run 4.8 km run Rest Rest Fingal 10k 14th July
15/7 Rest 4.8 km run 8.1 km run 4.8 km run Rest 16.1 Cross
22/7 Rest 4.8 km run 8.1 km run 4.8 km run Rest 11.3 Cross
29/7 Rest 4.8 km run 9.7 km run 4.8 km run Rest 19.3 Cross
5/8 Rest 4.8 km run 9.7 km run 4.8 km run Rest 16.1 Cross
12/8 Rest 4.8 km run 11.3 km run 6.4 km run Rest Frank Duffy 10 mile 17th Aug Cross

Part two 

Check in with how you’re feeling now, any niggles or injuries? The long runs continue to get longer each week!

Week Mon Tue Wed Thu Fri Sat Sun
19/8 Rest 4.8 km run 11.3 km run 6.4 km run Rest 24.1 Cross
26/8 Rest 6.4 km run 12.9 km run 6.4 km run Rest 25.7 Cross
2/9 Rest 6.4 km run 12.9 km run 8.1 km run Rest 19.3 Cross
9/9 Rest 6.4 km run 14.5 km run 8.1 km run Rest 29 Cross
16/9 Rest 8.1 km run 14.5 km run 8.1 km run Rest Rest Half Marathon 22nd Sept
30/9 Rest 8.1 km run 16.1 km run 8.1 km run Rest 32.2 Cross
7/10 Rest 8.1 km run 10km run 6.4 km run Rest 25.7 Cross
14/10 Rest 8.1 km run 12.9 km run 6.4 km run Rest 19.3 Cross
21/10 Rest 6.4 km run 9.7 km run 4.8 km run Rest 12.9 Cross
28/10 Rest 4.8 km run 6.4 km run 3.2 km run Rest Rest Marathon 27th October