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Full Marathon
A Full Marathon
Running a 26.2 mile race is one of the greatest milestones in a runner’s profile. Participating in this type of race requires a huge reservoir of energy, preparation and planning.
marathons requires a major commitment from the runner, in terms of physical, mental as well as emotional energy, therefore Planning is very important.
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Full Marathon Training Plan
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Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
| WK |
Act |
Act |
Act |
Act |
Act |
Act |
Act |
| 1 |
C/T |
3 ml run |
5 ml run |
3 ml run |
Rest |
5 ml pace |
10 |
| 2 |
C/T |
3 ml run |
5 ml run |
3 ml run |
Rest |
5 ml run |
11 |
| 3 |
C/T |
3 ml run |
6 ml run |
3 ml run |
Rest |
6 ml pace |
8 |
| 4 |
C/T |
3 ml run |
6 ml run |
3 ml run |
Rest |
6 ml pace |
13 |
| 5 |
C/T |
3 ml run |
7 ml run |
3 ml run |
Rest |
7 ml run |
14 |
| 6 |
C/T |
3 ml run |
7 ml run |
3 ml run |
Rest |
7 ml pace |
10 |
| 7 |
C/T |
4 ml run |
8 ml run |
4 ml run |
Rest |
8 ml pace |
16 |
| 8 |
C/T |
4 ml run |
8 ml run |
4 ml run |
Rest |
8 ml run |
17 |
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9 |
C/T |
4 ml run |
9 ml run |
4 ml run |
Rest |
9 ml pace |
12 |
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10 |
C/T |
4 ml run |
9 ml run |
4 ml run |
Rest |
9 ml pace |
19 |
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11 |
C/T |
5 ml run |
10 ml run |
5 ml run |
Rest |
10 ml run |
20 |
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12 |
C/T |
5 ml run |
6 ml run |
5 ml run |
Rest |
6 ml pace |
12 |
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13 |
C/T |
5 ml run |
10 ml run |
5 ml run |
Rest |
10 ml pace |
20 |
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14 |
C/T |
5 ml run |
6 ml run |
5 ml run |
Rest |
6 ml run |
12 |
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15 |
C/T |
5 ml run |
8 ml run |
5 ml run |
Rest |
10 ml pace |
20 |
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16 |
C/T |
5 ml run |
5 ml run |
5 ml run |
Rest |
4 ml pace |
12 |
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17 |
C/T |
6 ml run |
6 ml run |
4 ml run |
Rest |
4 ml run |
8 |
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18 |
C/T |
4 ml run |
4 ml run |
Rest |
Rest |
2 ml run |
race |
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Plan Notes
CT = Cross Train
As a part of the training schedule, the 1st day of each week has
been designed as a less strenuous day. You can do a series of cross training
exercises, including the likes of swimming, cycling and walking. The 5th day of
each of the weeks has been set as a rest day that implies total rest, without
running, walking swimming or any other physical activity.
The 6th day of each week in this training schedule is set at the marathon pace.
When you set out for day 6 of the schedule, choose a measured course where
you can note the time taken for each mile. You can even enter a 10k race,
ignoring the competition but running 5 miles at a slower marathon pace.
Also, note that the 7th day of each activity is scheduled for longer runs. The
activity throughout each of the weeks is aimed at gradually building up the
tempo of the runner, leading up to the final heavy session on the 7th day of every
week.
This training schedule aims at developing a runner’s capabilities through four
major training stages; endurance, strength, speed and tapering.
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A few tips
Plan your schedule properly. Make changes to the existing schedule in
accordance with your own stamina and performance levels
Follow a proper tapering schedule for effective results
Start on an easy note and only build up your strength gradually
Follow a proper warm up and cool down schedule on each day of the
activity
Make sure you set a proper goal, whether it is to finish or to run
faster
Make sure you consult your physician before you make a drastic change in
your regime, especially if you have a relevant medical history
Join a running club or an association that prepares runners for full marathons.
This will put you in touch with like-minded runners and help in your overall
development
Be prepared for all vagaries of weather, such as cold or rain.
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