Beginners Marathon Training Guide

Weekly Training Plan

So, by now, hopefully you've read the sections on total mileage and long runs, now you need to consider how to put together you weekly training plan. Technically, this is known as a microcycle, but don't worry too much about that.

It needn't necessarily be a week, but this is a standard amount as most of our lives are based on the week.

How many runs should I do?

As a beginner we would suggest 3 or 4 sessions a week is enough. As discussed before, this should include a Long Run.

This will be a very important element of training as you progress towards the big day. Commonly these are put on Sundays, as this is traditionally when people have the most time to train.

We would suggest that one of the other sessions should be an Interval One as these are the best way to teach your body to run a little bit quicker. A good way to start trying out interval sessions is to do a Fartlek Session with variable speeds of running.

Typical Running Week

We suggest that a typical week might look something like the following, if you are planning to do your first marathon.

Monday Rest

Tuesday Steady Run

Wednesday Rest

Thursday Interval Session

Friday Rest

Saturday Steady Run

Sunday Long Run - slower than marathon pace

All the sessions in the week should be gradually built up and may start at just one or two miles (maybe 3 or 4 - even if it is walking - on Sunday)

Two things are important about the setting of the plan. Firstly, it should lay out what you want to do and when as you prepare for your race, as this gives you something to aim at as you go along. However, this may only be the outline structure of your training and you may add the specfic sessions as you go along as that way you can allow for how you are progressing.

Be flexible, that way if you have a cold or a slight injury, you can develop your plan to take this into account.

Learn more / further reading

  1. What mileage should I do?
  2. What should I do on Race Day?
  3. What Clothing and Shoes do I need?
  4. How far should my Long Runs be?
  5. What else can I do to help my Marathon Training?
  6. What should I eat?

Remember, if this all seems a bit daunting, we can put together a schedule prepared specifically for you from our team of experienced coaches with our Online Coaching.
















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