Marathon Training Plan

Having not long graduated from the Couch To 5k training plan, I am in no fit state to run a marathon – I’m in need of some serious training. As a result, I’ve created a training plan that should see me fit enough to run the Dublin Marathon on October 28th. Well that’s the idea anyway…

Using a mixture of sources I came up with the following week by week plan that incorporates at least three runs a week and can be supported by/supplemented with interval training and gym sessions:

Week 1
Run 1: 20 Minutes
Run 2: 25 Minutes
Run 3: 30 Minutes

Week 2
Run 1: 30 Minutes
Run 2: 35 Minutes
Run 3: 40 Minutes

Week 3
Run 1: 40 Minutes
Run 2: 45 Minutes
Run 3: 50 Minutes

Week 4 – 10Km Checkpoint
Run 1: 50 Minutes
Run 2: 55 Minutes
Run 3: 60 Minutes

Week 5
Run 1: 40 Minutes
Run 2: 45 Minutes
Run 3: 60 Minutes

Week 6
Run 1: 45 Minutes
Run 2: 45 Minutes
Run 3: 60 Minutes

Week 7
Run 1: 45 Minutes
Run 2: 45 Minutes
Run 3: 70 Minutes

Week 8
Run 1: 45 Minutes
Run 2: 45 Minutes
Run 3: 80 Minutes

Week 9
Run 1: 45 Minutes
Run 2: 45 Minutes
Run 3: 90 Minutes

Week 10
Run 1: 45 Minutes
Run 2: 45 Minutes
Run 3: 70 Minutes

Week 11
Run 1: 50 Minutes
Run 2: 50 Minutes
Run 3: 95 Minutes

Week 12
Run 1: 45 Minutes
Run 2: 60 Minutes
Run 3: 105 Minutes

Week 13
Run 1: 45 Minutes
Run 2: 60 Minutes
Run 3: 115 Minutes

Week 14
Run 1: 45 Minutes
Run 2: 60 Minutes
Run 3: 95 Minutes

Week 15 – Half Marathon Checkpoint
Run 1: 45 Minutes
Run 2: 60 Minutes
Run 3: 125 Minutes

Week 16
Run 1: 45 Minutes
Run 2: 45 Minutes
Run 3: 90 Minutes

Week 17
Run 1: 45 Minutes
Run 2: 45 Minutes
Run 3: 95 Minutes

Week 18
Run 1: 45 Minutes
Run 2: 45 Minutes
Run 3: 100 Minutes

Week 19
Run 1: 45 Minutes
Run 2: 60 Minutes
Run 3: 120 Minutes

Week 20
Run 1: 30 Minutes
Run 2: 40 Minutes
Run 3: 30 Minutes
Run 4: 90 Minutes

Week 21
Run 1: 30 Minutes
Run 2: 40 Minutes
Run 3: 30 Minutes
Run 4: 130 Minutes

Week 22
Run 1: 40 Minutes
Run 2: 30 Minutes
Run 3: 30 Minutes
Run 4: 140 Minutes

Week 23
Run 1: 40 Minutes
Run 2: 30 Minutes
Run 3: 30 Minutes
Run 4: 150 Minutes

Week 24
Run 1: 30 Minutes
Run 2: 50 Minutes
Run 3: 30 Minutes
Run 4: 40 Minutes
Run 5: 100 Minutes

Week 25
Run 1: 30 Minutes
Run 2: 60 Minutes
Run 3: 30 Minutes
Run 4: 20 Minutes
Run 5: 160 Minutes

Week 26
Run 1: 30 Minutes
Run 2: 60 Minutes
Run 3: 30 Minutes
Run 4: 30 Minutes
Run 5: 120 Minutes

Week 27
Run 1: 30 Minutes
Run 2: 40 Minutes
Run 3: 20 Minutes
Run 4: 40 Minutes
Run 5: 20 Minutes
Run 6: 150 Minutes

Week 28
Run 1: 30 Minutes
Run 2: 30 Minutes
Run 3: 45 Minutes
Run 4: 180 Minutes

Week 29
Run 1: 60 Minutes
Run 2: 30 Minutes
Run 3: 40 Minutes
Run 4: 30 Minutes
Run 5: 120 Minutes

Week 30
Run 1: 30 Minutes
Run 2: 40 Minutes
Run 3: 30 Minutes
Run 4: 40 Minutes
Run 5: 30 Minutes
Run 6: 60 Minutes

Week 31
Run 1: 40 Minutes
Run 2: 30 Minutes
Run 3: 40 Minutes

Week 32 – Marathon Checkpoint
Run 1: Dublin Marathon

The plan looks, and probably is, pretty intensive, but it is so for good reason. As well as serving the main purpose of getting me physically fit enough to run a marathon in the first place, the plan also works on endurance and pace. By increasing the number of runs a week and by mostly running shorter distances, running will become second nature and my stride will evolve from an awkward beginner’s shuffle to an eloquent professional bound… in theory anyway.

 

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