If you’re aiming to do your first marathon, the July 2010 issue of Men’s Fitness has a training plan that will prepare your body for the race and get you round in five hours. But if you’re a more serious runner hoping for a better time, this plan – also provided by Lucozade Sport endurance consultant Martin Yelling (lucozade.com/sport/running) – is the one you want.

It includes two half marathon races as part of the schedule, which will give you an idea of your marathon race pace towards the end of the training programme. ‘Your finish time in a half marathon event will give you an approximate indication of your marathon finish time,’ says Yelling. ‘Double your half marathon time and add a further 30 minutes to give you an expected finish time. So if your half marathon takes you one hour 45 minutes, you should expect your marathon to take you around four hours. A mile at race pace in a four-hour marathon will take nine minutes.’

You’ll notice that the intensity of the plan drops in the final phase, which is known as the taper. ‘This is to avoid overtraining,’ says Yelling. ‘You should taper off your training in the lead up to race day – run your final long run about two weeks before. This will let your muscles recover before the big day.’

You don’t have to follow the plan to the letter, especially if you’re tired or suspect you have an injury. ‘Listening to your body is one of the most important things you can do,’ says Yelling. ‘If it’s saying take it easy because you've been over doing it, make sure you do.  This should help you stay injury-free and in good shape to complete your race.’

Key
Effort level
1-3 – Easy up to a gentle pace
4-5 – Able to hold a conversation
6-7 –Getting out of breath
8-9 –Can’t talk, uncomfortable
10 – Flat-out sprint

Week 1
Monday – 15min run at level 4.
Tuesday – Rest
Wednesday – 10min run at level 4, 10min run at level 8, 10min run at level 4 (30min total).
Thursday – Rest
Friday – 10min run at level 4. Then 1min run at level 8, 3min run at level 4 – repeat 4 times. 10min run at level 4 (36min total).
Saturday – Rest
Sunday – 60min run at level 5.

Week 2
Monday – 15min easy run at level 4.
Tuesday – Rest
Wednesday – 10min run at level 4, 15min run at level 8, 10min run at level 4 (35min total).
Thursday – Rest
Friday – 10min run at level 4. Then 2min run at level 8, 3min run at level at 4 –repeat 4 times. 10min run at level 4 (40min total).
Saturday – Rest
Sunday – 1hr 15min run at level 5.

Week 3
Monday – 15min run at level 4.
Tuesday – Rest
Wednesday – 10min run at level 4, 15min run at level 8, 10min run at level 4 (35min total).
Thursday – Rest
Friday – 10min run at level 4. Then 3min run at level 8, 3min run at level 5 –repeat 4 times. 10min run at level 4 (44min total).
Saturday – Rest
Sunday – 1hr 30min run at level 5

Week 4
Monday – 15min run at level 4.
Tuesday – Rest
Wednesday – 10min run at level 4, 30min run at level 8, 10min run at level 4 (50min total).
Thursday – Rest
Friday – 10min run at level 4. Then 5min run at level 8, 2min run at level 4 –repeat 4 times. 10min run at level 4 (48min total).
Saturday – Rest
Sunday – 1hr 45min run at level 5.

Week 5
Monday – 20min run at level 4.
Tuesday – Rest
Wednesday – 45min run at level 5.
Thursday – Rest
Friday – 55min run at level 5.
Saturday – Rest
Sunday – 1hr 55min run at level 6

Week 6
Monday – Rest
Tuesday – 10min run at level 4. Then 30sec run at level 8, 1min run at level 6 –repeat 4 times. 10min run at level 4 (26min total).
Wednesday – Rest
Thursday – 30min run at level 5.
Friday – Rest
Saturday – Half marathon race.

Week 7
Monday – 20min run at level 5.
Tuesday – Rest
Wednesday – 10min run at level 5. Then 5min run at level 6, 5min at level 8, 5min at level 5 –repeat. 10min run at level 5 (50min total).
Thursday – Rest
Friday – 5min run at level 4, 20min run at level 6, 10min run at level 7, 5min run at level 4 (40min total).
Saturday – Rest
Sunday – 2hr 10min run at level 6.

Week 8
Monday – 25min run at level 4.
Tuesday – Rest
Wednesday – 10min run at level 4. Then 10min at marathon pace, 3min at level 4 –repeat. 10minute run at level 4 (46min total).
Thursday – Rest
Friday – 15min run at level 5. Then 5min run at level 8, 2min run at level 4 –repeat 5 times. 15minute run at level 4 (1hr 5min total).
Saturday – Rest
Sunday – 2hr 30min run at level 5.

Week 9
Monday – 30min run at level 4.
Tuesday – Rest
Wednesday – 10min run at level 5. Then 15min run at marathon pace, 3min run at level 4 –repeat. 10min run at level 4 (56min total).
Thursday – Rest
Friday – 15min run at level 4. Then 5min run at level 8, 1min run at level 5 –repeat 5 times. 15min run at level 5 (1hr total).
Saturday – Rest
Sunday – 2hr 45min run at level 5.

Week 10
Monday – 45min run at level 4.
Tuesday – Rest
Wednesday – 20min run at level 5.
Thursday – Rest
Friday – 15min run at level 5.
Saturday – Rest
Sunday – Half marathon race.

Week 11
Monday – 30min run at level 4.
Tuesday – Rest
Wednesday – 15min run at level 5, 40min at marathon pace, 15min run at level 4 (1hr 10min total).
Thursday – Rest
Friday – 15min run at level 5. Then 8min run at level 8, 2min run at level 4 –repeat 4 times. 15min run at level 4 (1hr 10min total).
Saturday – Rest
Sunday – 3hr run at level 5.

Week 12
Monday – 25min run at level 4.
Tuesday – Rest
Wednesday – 10min run at level 4. Then 5min run at level 6, 5min run at level 4 –repeat 3 times. 10min run at level 4 (50min total).
Thursday. Rest
Friday – 45min run at level 6.
Saturday – Rest
Sunday – 1hr 30min run at level 5.

Week 13
Monday – Optional 25 min run at level 5 (or rest).
Tuesday – Rest
Wednesday – 10min run at level 5, 15min run at marathon pace. Then 4x1min runs at level 8 with 1min walking recovery after each. 10min run at level 5 (43min total).
Thursday – Rest
Friday – 30min run at level 5.
Saturday – Rest
Sunday – 60min run at level 5.

Week 14
Monday – 20min run at level 4.
Tuesday – Rest
Wednesday – 10min run at level 4, 1 mile run at marathon pace, 10min run at level 4, 1 mile run at marathon pace, 10min run at level 4.
Thursday – Rest
Friday – 10min run at level 6.
Saturday – Rest
Sunday – MARATHON DAY

If you want a plan that will help you run 26.2 miles in three and a half hours, follow this advanced marathon plan.