Intermediate Marathon Program

Running 42 kms requires sufficient time and training in order to physically and mentally cope with the demands of the training and the event. It is good practice to incorporate a 5km, 10km and then a half marathon into your training schedule before you attempt the full marathon. One half marathon, ideally 4-8 weeks out from the marathon, could replace one of your scheduled long runs.

This program is designed for intermediate runners with the aim to just complete the marathon. It builds up weekly mileage over 20 weeks, and requires an initial ability to be able to run for 1 hour. So if you are relatively new to running, gradually build up the time you can run by following a similar plan of running 3-4 times a week, with one run being dedicated to increasing your running time to 1 hour (a distance that is close to 10km). It may be beneficial to seek out local running groups to help you get started and to take the opportunity to learn from other experienced runners. The total time is based upon running 6 minute kilometers so if you are a faster or slower runner, adjust the time so you are completing the required distance.

Warm up and cool downs should be included in all training sessions, and can be counted for overall run duration. Take 10 minutes at the beginning to initially jog slowly then complete a few short distance bounding, high knees and stride outs to increase body temperature and increase muscle range of motion. If you feel tightness in any muscles, spend a couple of minutes static stretching but not too long to avoid the body cooling down. It is more important to stretch after the running session as stretching can help prevent injuries, reduce muscle imbalances and keep your muscles flexible. You'll also find that the benefits of stretching include reduced muscle soreness after running and improvement in athletic performance.

Injury prevention is crucial so as to not impact on your training and potentially prevent you completing your event. It starts with a suitable training program and regular stretching but other important considerations are appropriate running shoes that should be changed when they show signs of wear, attention to posture alignment and running technique and managing any body aches as they occur.

Training sessions

There are 3-4 runs scheduled for every week, each with a different objective.

Long Run
One long run a week is the key to your marathon training, as they help you develop the aerobic conditioning and strength endurance required to complete a marathon. The pace of the long run is moderate (about 60 - 65% of MHR) and you should be able to maintain a brief conversation with someone. If you find yourself out of breath and panting, try slowing down until you can breathe more normally. The long run is scheduled every Sunday due to most races being held on Sundays to get you into a regular pattern, however can be completed on any day depending on your daily schedule.

Moderate Run
One to two moderate runs a week are to maintain your running mid week and help increase your fitness and weekly mileage. The pace for these runs is slightly faster than your long runs (about 70-75% of MHR) but over a shorter distance.

Speed or hill sessions
These runs are designed to increase your running speed and leg strength. They are higher intensity (about 80-95% MHR) so an adequate warmup is essential to help prevent injury. For the hill sessions, pick a long hill that is 4-6% grade. Once you reach the top of an uphill effort, turn and jog back down before immediately starting the next effort.

Other sessions

Cross Training
Cross training can provide a very useful means of increasing your weekly aerobic workload while lowering impact on the body, particularly the legs. When used appropriately, cross training sessions can also enhance recovery.

While these sessions can be of benefit, it is the running sessions that take priority. In this training program, one cross training session is scheduled per week and the best mode of exercise is low impact such as cycling, swimming or on an elliptical trainer.

Pilates and/or Yoga
Pilates and yoga are beneficial to help increase flexibility and core strength, but particularly may help rebalance the muscle strength in the body which can be thrown out by regular running.

Strength training
Strength training is of great benefit to runners as it can help improve technique, reduce muscular fatigue, prevent injuries and muscle imbalances. It is best to include 2 sessions per week with light weights and high reps (3 sets of 15 to 20 repetitions) so as to minimise any negative effect on running sessions.

There is room for flexibility within the program, so if a session is missed, just pick up where you left off.

Running is a sport of discipline, sometimes of sacrifice and always of self reliance. No one can run the miles for you but the personal rewards can be extraordinary.

Good luck and Carpe Diem (seize the day)

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly total
1 Rest Recovery run Moderate Run Cross training 45-60mins Run 20mins then 4x100m sprints walk recovery Rest Long run 10km Build
Duration 0 30 40 0 30 0 60 2.6 hrs
2 Rest Recovery run Moderate Run Cross training 45-60mins Run 20mins then 5x100m sprints, walk recovery Rest Long run 12km Build
Duration 0 30 50 0 30 0 72 3 hrs
3 Walk 45-60mins Recovery run Moderate Run Cross training 45-60mins Run 30mins then 6x100m sprints, walk recovery Rest Long run 16km Build
Duration 0 30 60 0 40 0 96 3.7 hrs
4 Rest Recovery run Moderate Run Cross training 45-60mins Run 20mins then 4x60 sec hill effort walk recovery Rest Long run 12km Recovery/adaptation
Duration 0 35 50 0 35 0 72 3.2 hrs
5 Cross training 45-60mins Recovery run Moderate Run Cross training 45-60mins Run 25mins then 5x60 sec hill effort jog recovery Rest Long run 18km Build
Duration 0 40 70 0 40 0 108 4.3 hrs
6 Rest Recovery run Moderate Run Cross training 45-60mins Run 30mins then 6x60 sec hill effort jog recovery Rest Long run 20km Moderate
Duration 0 40 80 0 45 0 120 4.6 hrs
7 Cross training 45-60mins Long intervals – 5x2mins firm with 1 min jog recovery Moderate Run Cross training 45-60mins Run 5mins firm then 3x60secs hill effort with walk recovery. Repeat 4 times Rest Long run 22km Hard
Duration 0 45 70 0 60 0 132 5.1 hrs
8 Easy walk 45-60mins Recovery run Moderate Run Cross training 45-60mins Run 5mins firm then 3x60secs hill effort with jog recovery. Repeat 4 times Rest Long run 14km Recovery/adaptation
Duration 0 30 60 0 60 0 84 3.9 hrs
9 Cross training 45-60mins Long intervals 5x3mins firm with 1 min jog recovery Moderate Run Cross training 45-60mins Run 6mins firm then 3x60secs hill efforts with jog recovery. Repeat 4 times Rest Long run 24km Moderate
Duration 0 50 70 0 60 0 144 5.4 hrs
10 Easy walk 20 – 30mins Recovery run Moderate Run Cross training 45-60mins Run 6mins firm then 3x60sec hill efforts with jog recovery. Repeat 5 times Rest Long run 26km High volume
Duration 0 30 80 0 70 0 156 5.6 hrs
11 Cross training 30 -45mins Long intervals 4x3mins Moderate Run Cross training 45-60mins 10mins firm 5mins easy Rest Long run 30km Build
Duration 0 30 70 0 60 0 180 5.6 hrs
12 Rest Cross training Moderate Run Cross training 45-60mins 10mins firm 5mins easy Rest Long run 18km Recovery/adaptation
Duration 0 0 60 0 60 0 108 3.8 hrs
13 Easy walk 20-30mins Long intervals 6x2mins Moderate Run Cross training 45-60mins 12mins firm 4mins easy Rest Long run 26km Moderate
Duration 0 30 80 0 70 0 156 5.6 hrs
14 Cross training 45-60mins Long intervals Moderate Run Cross training 45-60mins 15mins firm 5mins easy Rest Long run 34km Volume overload
Duration 0 40 90 0 80 0 204 6.9 hrs
15 Easy walk 20-30mins Recovery run 2x8 min firm with 3min recovery jog Cross training 45-60mins 4x800m hard with 2min recovery Rest Long run 30km Build
Duration 0 40 75 0 60 0 180 5.9 hrs
16 Rest Recovery run 3x8mins firm with 4min recovery jog Cross training 30mins 6x600m hard with 2min recovery Rest Long run 20km Recovery
Duration 0 30 70 0 60 0 120 4.6 hrs
17 Cross training 45-60mins Recovery run 2x15min firm with 5min recovery jog Cross training 45-60mins 4x1000m hard with 2min recovery Rest Long run 36km High Volume
Duration 0 40 90 0 60 0 216 6.8 hrs
18 Easy walk 20-30mins Recovery run 3x12min firm with 5min recovery jog Cross training 45-60mins 6x800 hard with 2mins recovery Rest Long run 28km Intensity focus
Duration 0 30 60 0 60 0 168 5.3 hrs
19 Rest Recovery run 3x10min firm with 4min recovery jog Rest 10x400m hard with 60sec rest Rest Long run 15km Taper
Duration 0 30 60 0 60 0 90 4 hrs
20 Rest Recovery run 3x2mins firm with 2min recovery jog Rest Easy flat low intensity run with 4x30 sec firm efforts, 2mins recovery Rest Race day Taper
Duration 0 30 30 0 30 0 ??? 1.5 hrs


By
Michelle Blunden BPhEd, BSci
 


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