Beginner's Marathon Training

The Marathon is the longest internationally recognized distance race. That distance is 42 Kilometers or 26 miles. It's a long way to run and the professionals do it in amazingly short times. If you're reading this article, this is probably your first ever Marathon or at least your first in a long time. Your expectations may range from finishing un-assisted with little concern for the time or to being determined to "run" the whole distance and avoid any walking. Either way, with a sensible training plan and some mental toughness, you can achieve your goal.

Run/Walk Strategy

Jeff Galloway was an Olympic Distance runner and has developed a Run/Walk training and racing strategy for competing in Marathons. You can check out Jeff Galloway's web site for more details. The basics of the technique is to take walking breaks early and often, in a distance race. The idea behind this strategy is to rest your running muscles and by doing this allow for a faster pace during running sections. You will find many testimonials to this race plan and it maybe an excellent idea for one's first Marathon as it can make it seem much less daunting.

There is nothing wrong with planning to walk part of the race - 42 km is a long way. However if you have decided to run the entire race then you will need to ensure that your training matches your expectations. There will be long walking sessions in the plan as they are good for cross training and are a great form of active recovery. The walking is important as it allows you to have extended workouts and get used to exercising for the time it will take you to complete the marathon. As a beginner you could be looking at anywhere from 4 to 6 hours to complete your race. If you are expecting to take over 5 hours extend the walking sessions in the plan.

Running

To some running may seem like walking, only faster. But there is technique involved that can be practiced and developed. With slight improvements to your running style, you can reduce the chance of injury and increase your overall efficiency. This could mean the difference between running your whole marathon or finishing with a walk, depending on your goals. There are also equipment requirements such as clothes and shoes. You should work out what is best for you in training. Some basic running tips are...
  • Try to keep your leg muscles as relaxed as possible
  • Relax your upper body. Your shoulders and neck should not be tensed as that wastes energy
  • Find a good pair of running shoes that suit your feet
  • Wear comfortable clothes that don't chafe you
  • Try to keep your body straight or with a slight lean forward
  • Most beginner runners could do with increased leg turnover. Try to imagine being light on your feet

One of the keys to running long distance is being comfortable. To be comfortable running, you need to spend more time doing it. This training plan includes only 3 - 4 runs per week. If your body feels up to it, you could include an extra one. The more kilometers under your belt when you line up at the start line, the better prepared your body will be. If running 5 or more times a week seems too much to you, don't worry. With some cross training you can still build solid running ability on only 3 runs per week.

Marathon Plan

This plan assumes you are a beginner but have some experience running. To avoid injury and unnecessary strain on your body, we will run only 3 times per week. This will include one long easy run, one medium "race pace" run and a short but much faster run. These distinct training sessions will condition your body for the rigors of a marathon without undue risk of injury. There will be an extra 2 to 3 sessions per week of cross training. This will involve sessions of either swimming, cycling or walking. These cross training sessions will help build a strong cardio engine and general fitness that will help you in your running.

Long Run
This will start with a 50 minute run at a very easy pace. You should be able to maintain a conversation without getting too puffed. Over time this will be increased to up to 2 hours. The long run is included to get your body ready for long periods of work. It is training your endurance system.

Tempo Run
The Tempo run is at a slightly faster pace than your expected race pace. These sessions will be shorter than the long run but will be slightly faster. You should aim for a pace that you can imagine completing a marathon in and push a little more. The overall time spent at this pace will be much less than your long run, so it should not tax you too much.

Fast Run
Depending on your goals you may or may not want to include some sprint training or speed work. The Fast run doesn't have to be a sprint session It can be a short fast run of 3 - 5 kms. It is designed to help you build speed into your running style. The idea behind it is that the more time spent at higher intensities will get your body used to it and allow you to maintain a higher average work load during the race. If you decide you are ready for some sprint sessions, you can use the session described below in place of all or some of Fast Runs in the plan.
Sprint Training Session
50 Meter sprint
Rest 5 min
20 Meter sprint
Rrest 2 min
Repeat above 6


The 16 Week Beginner's Marathon Plan

Over the 16 weeks, you will build the length of your three runs. At the same time, there will be a lengthy walk at least once a week. If you find that your long run is not too difficult, you can look at extending them, especially if you intend to run the whole marathon. If you are planning a run/walk strategy then stick to the plan. The long cross training walks are very important in building confidence in finishing the 42 km distance. If you have to miss a session just try and pick up the plan where you left off.

The cross training should have a similar intensity to your long runs. You don't need to be hammering yourself in these sessions as they are there to build your overall fitness and strength. If you need an extra rest day for any week, take it on a cross training day. The cross training also lets your joints recover. Giving the knees and hips a break is always a good idea.

You will notice that the overall training time drops back every third week or so, this is to allow your body time to recover and consolidate the gains over the previous weeks. Toward the end of the plan, you will notice a substantial drop in training. This is the Taper as the last two days before your race should be complete rest days. The taper should have you feeling fresh and raring to go on race day.

If you have decided on a run walk strategy for your marathon, include walking breaks in your long and tempo runs.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Fast Run 20 mins Cross Training 30 mins Tempo Run 30 mins Rest Day Cross Training 30 mins Long Run 50 mins Rest of Cross Training 30 mins
Week 2 Fast Run 25 mins Cross Training 35 mins Tempo Run 35 mins Rest Day Cross Training 35 mins Long Run 60 mins Rest or Cross Training 35 mins
Week 3 Fast Run 30 mins Cross Training 60 min Walk Tempo Run 40 mins Rest Day Cross Training 40 mins Long Run 70 mins Rest or Cross Training 40 mins
Week 4 Fast Run 25 mins Cross Training 30 mins Tempo Run 30 mins Rest Day Cross Training 80 min Walk Long Run 50 mins Rest or Cross Training 30 mins
Week 5 Fast Run 35 mins Cross Training 100 min Walk Tempo Run 45 mins Rest Day Cross Training 45 mins Long Run 80 mins Rest or Cross Training 45 mins
Week 6 Fast Run 40 mins Cross Training 50 mins Tempo Run 50 mins Rest Day Cross Training 120 min Walk Long Run 90 mins Rest or Cross Training 50 mins
Week 7 Fast Run 45 mins Cross Training 130 min Walk Tempo Run 55 mins Rest Day Cross Training 55 mins Long Run 100 mins Rest or Cross Training 55 mins
Week 8 Fast Run 40 mins Cross Training 50 mins Tempo Run 50 mins Rest Day Cross Training 140 min Walk Long Run 80 mins Rest or Cross Training 50 mins
Week 9 Fast Run 50 mins Cross Training 150 min Walk Tempo Run 60 mins Rest Day Cross Training 60 mins Long Run 110 mins Rest or Cross Training 60 mins
Week 10 Fast Run 55 mins Cross Training 65 mins Tempo Run 65 mins Rest Day Cross Training 160 Min Walk Long Run 120 mins Rest or Cross Training 65 mins
Week 11 Fast Run 60 mins Cross Training 180 Min Walk Tempo Run 70 mins Rest Day Cross Training 70 mins Long Run 130 mins Rest or Cross Training 70 mins
Week 12 Fast Run 55 mins Cross Training 60 mins Tempo Run 60 mins Rest Day Cross Training 200 Min Walk Long Run 110 mins Rest or Cross Training 60 mins
Week 13 Fast Run 65 mins Cross Training 220 Min Walk Tempo Run 75 mins Rest Day Cross Training 75 mins Long Run 140 mins Rest or Cross Training 75 mins
Week 14 Fast Run 70 mins Cross Training 80 mins Tempo Run 80 mins Rest Day Cross Training 240 Min Walk Long Run 150 mins Rest or Cross Training 80 mins
Week 15 Fast Run 50 mins Cross Training 240 Min Walk Tempo Run 60 mins Rest Day Cross Training 260 Min Walk Long Run 60 mins Rest or Cross Training 60 mins
Week 16 Fast Run 30 mins Cross Training 30 mins Tempo Run 30 mins Rest Day Cross Training 30 mins Taper Taper

I hope this plan helps you to finish your first Marathon. You may not be finishing in less than 3 hours but you will get there in the end. The plan will provide a solid base that will boost your confidence so that you know you can finish the race and run most of it too. Good luck.

By Chris Allen


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