While we've uploaded this training plan to get you ready for the Flora London Marathon on 26th April 2009, you can use it for any marathon you're planning to enter.
The schedule is only 14 weeks long so you should be able to run at least 13 miles without stopping before you begin this programme.
We recommend you download the PDF file of this plan because it has "Sunday Time" and "Your Notes" boxes for you
to fill in.
By plotting your timings you can keep track of improvements in your running and overall fitness. Keeping notes - the weather, how you felt, injuries etc - will help you to understand your running much better.
If you don't already have a stopwatch, you should invest in one for this programme. If you have any doubts about your shoes, change them now and wear the new ones through to race day.
WEEK
MON
TUES
WEDS
THURS
FRI
SAT
SUNDAY
1
Rest
5 miles fartlek
10 miles
10 miles
Cross-train 1 hour
6 miles
Half-marathon
2
Rest
8 miles
8 miles, 4 at race pace
Rest
Cross-train 1 hour
7 miles
12 miles
3
Rest
8 miles
Rest
6 miles including hills
Cross-train 1 hour
6 miles
18 miles
4
Rest
8 miles
Rest
5 miles fartlek
Cross-train 1 hour
6 miles
20 miles
5
Rest
8 miles
8 miles including hills
Rest
Cross-train 1 hour
7 miles
16 miles
6
Rest
10 miles
Rest
8 miles, 4 at race pace
Cross-train 1 hour
7 miles
Half-marathon at race pace
7
Rest
6 miles fartlek
Rest
9 miles
Cross-train 1 hour
7 miles
18 miles
8
Rest
10 miles
6 miles including hills
Rest
Cross-train 1 hour
7 miles
20 miles
9
Rest
8 miles
8 miles, 4 at 5K race pace
Rest
Cross-train 1 hour
7 miles
22 miles
10
Rest
6 miles including intervals
Rest
8 miles
Cross-train 1 hour
6 miles
24 miles
11
Rest
8 miles
6 miles including intervals
Rest
Cross-train 1 hour
5 miles including stride-outs
Marathon
12
Rest
6 miles including hills
Rest
8 miles
Cross-train 45 mins
7 miles
14 miles
13
Rest
8 miles
6 miles
Rest
Cross-train 30 mins
6 miles
8 miles
14
Rest
4 miles
4 miles
Rest
Rest
3 miles including stride-outs
RACE DAY
GLOSSARY
Intervals: Carefully measured periods of high-intensity training alternated with easy 'recovery' stretches within the same session.
Race pace: The speed at which you aim to run races, which will be faster than your normal training speed.
Fartlek: Introducing random sprints into your long run to raise the heart rate and maintain it at a slightly higher than normal level each time you drop back to your regular running pace. The word translates from Swedish as 'speed play'.
Cross-training: Adding exercises other than running to your schedule - swimming, rowing, cycling, skating and so on.
Stride-outs: Practising your perfect running stride, to create or activate muscle memory - the runner's equivalent of other sportsmen's skills rehearsal.
TOP TIPS
IN YOUR BUILD-UP...
Your long runs will get boring, so vary your routes.
Be careful not to over-train and take an occasional day off.
Play music with a fast tempo - you'll speed up without realising it.
All training schedules are guides rather than tablets of stone. If you think it would be beneficial to change things around, do so.
Treat yourself to some new running kit - you'll look sharper and you'll start performing better just to keep up with yourself.
RACE DAY...
Start sipping water from the moment you get up to be fully hydrated by the start of the race - don't wait till just before.
Don't eat within two hours of the start time.
Write your name clearly on your top, so people can cheer you personally - it's a massive psychological boost.
Don't drive to the race - the streets will be closed off or crowded, and delays and parking problems are stresses you don't need.
Take an unwanted jumper to stay warm while waiting at the start, then, as you start running, chuck it into one of the skips provided.
MARATHON ETIQUETTE
Start in your designated slot. These are allocated to minimise the chances of faster and slower runners tripping over each other.
If you have to spit, be aware of runners overtaking and do it in front of you. Or better yet, carry a hanky.
Always say 'Excuse me' or 'Coming through' if you need to create space. Never assume you've been seen or barge people out of the way.
If you're part of a team or group, don't run three or four abreast or you'll block other runners.
To avoid congestion, get as far as you can beyond the finish before you collapse/warm down.
Arrange to join up with friends or family somewhere other than the alphabetised meeting zones - these will be so crowded that unless you're eight feet tall or your name begins with Z nobody will find you.
