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 |