Run a marathon
About this challenge
The marathon is one of life’s great challenges – and open to all! There are numerous marathon events all over the world and most international cities stage marathons. Whichever event you choose, stepping up to the challenge of training for and completing 26.2 miles is an incredible experience that you will never forget.
Completing a marathon is a magnificent achievement wherever you finish in the field and this training guide takes you through from novice runner to race-day competitor. All running abilities are catered for, with three levels to choose from, so just pick the one that suits your current ability and goals. Throughout the challenge you’ll receive training information each week detailing all your running sessions, plus a few articles packed with advice to support your training.
beginner Training Plan
Entry requirements: beginner
This is a 24-week challenge has been designed for complete beginners and will take you through to your marathon event. Completely new exercisers should start at week one but if you have been doing some training, you can jump in at a later week. Simply check the week-by-week chart to see which week best matches your current activity levels and then start at that point.
Complete 10 minutes jogging, 2 minutes walking. Repeat 2 times
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Rest
15 mins continuous jogging
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Rest
20 mins continuous jogging
Take walking breaks if necessary
Rest
25 minutes jog
Rest
Recovery from your recent longer run
20 minutes jog
Rest
20 -25 minutes jog
Rest
Rest
30 minutes jog
Keep the pace relaxed. This run is about building time on your feet
Rest
25 mins jog
Rest
30 minutes comfortable
Rest
Rest
35 - 40 minutes jog
Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run
Rest
30 minutes wind up run
Start with a pace that is super slow and gradually increase the pace up to steady every 5 minutes
Rest
30 minutes comfortable
25 minutes easy
Rest
45 minutes easy
Longest run so far! Keep the pace relaxed throughout
15 minutes very easy recovery jog
Recovery session
Rest
25 - 30 minutes steady
Rest
25 minutes easy
50 minutes easy
Don’t worry about pace. Focus on trying to feel relaxed and comfortable
Rest
Make recovery a priority after yesterday’s longer run
25 - 30 minutes comfortable
Rest
35 minutes steady
Rest
Rest
60 minutes easy
This is your key session this week. Focus on completing this and enjoy how far you have progressed!
Rest
25- 30 minutes comfortable
Rest
35 - 40 minutes wind up run
Start with a pace that is super slow and gradually increase the pace up to steady every 5 minutes
Rest
Rest
60 minutes easy
Keep the pace relaxed and don’t push too hard.
Rest
25 - 30 minutes steady
Rest
25 - 30 minutes easy
Rest
10 minutes very easy jog
10k race and walking warm up and cool down
Rest
40 minutes easy
Rest
35-40 mins steady
If you’re feeling ok, try to include 6 x 100m ‘pick ups’ within the run. You should gradually increase your pace so you are striding out but not sprinting!
25 minutes easy
Rest
75 mins easy
Keep the pace relaxed and take a drink with you if you need to
Rest
Make recovery a priority after your recent long run
40 minutes including 10 minutes easy, 20 minutes steady, 10 minutes easy
Rest
45 minutes comfortable pace
25 minutes easy
Rest
75 minutes easy
Consolidating last week’s long run
Rest
Focus on eating and resting well to optimise recovery following your recent long run
40 minutes steady
Keep the pace controlled. You should still be able to talk whilst running
Rest
50 minutes comfortable
25 - 30 minutes easy
Rest
80 - 90 minutes easy
Longest run so far! Keep the pace relaxed and take a drink with you if you need to
Rest
40 minutes steady
Rest
45 minutes including 15 minutes easy / 15 minutes comfortable / 15 minutes steady
Try to increase the pace slightly for each 15 minute segment
25 - 30 minutes easy
90 minutes easy
Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run
Rest
Make recovery a priority after your recent long run
50 minutes steady
Keep the pace controlled. You should still be able to talk whilst running
40 minutes comfortable
If you’re feeling ok, try to include 6 x 30 second ‘pick ups’ within the run. You should gradually increase your pace so you are striding out but not sprinting!
25 minutes easy
Rest
100 - 105 minutes easy
Longest run so far! Keep the pace relaxed and take a drink with you if you need to.
Rest
Focus on eating and resting well to optimise recovery from your long run
25 minutes easy
Make sure this is a recovery run
50 minutes including 10 minutes easy, 10 x 1 minute fast / 1 min slow, 20 minutes easy
Pace yourself carefully on the faster efforts
Rest
40 minutes comfortable
Rest
120 minutes easy
Extending the long run. Keep the pace relaxed and take a drink with you if you need to
Rest
Focus on eating and resting well to optimise recovery following your long run
35 minutes comfortable
1 less run this week
Rest
35 mins wind up run
Start super slow and gradually increase the pace every 5 minutes, finishing at a steady-brisk pace
Rest
Rest
75 minutes easy
Keep the pace relaxed
Rest
60 minutes including 20 minutes easy / 20 minutes comfortable/ 20 minutes steady
Try to increase the pace slightly for each 20 min segment
Rest
40 minutes comfortable
30 minutes easy
Make sure this is a recovery run
Rest
120 mins comfortable pace
Practice your marathon fuelling strategy by taking drinks and/or energy gels with you
Rest
Make recovery a priority after your long run
30 minutes easy
60 minutes including 20 minutes easy, 5 x 3 minutes fast/2 mins slow, 15 minutes easy
Rest
40 minutes steady
Rest
140 minutes easy
Keep the pace relaxed. Practice your marathon fuelling strategy by taking drinks and/or energy gels with you
Rest
Focus on eating and resting well to optimise recovery following your long run
40 minutes steady
Rest
75 minutes comfortable pace
20 minutes jog
Make sure this is a recovery run
Rest
150 minutes easy
Longest run so far! Pace yourself carefully. You should feel
as if you are holding yourself back slightly over the first half of the run
Rest
Make recovery a priority after yesterday’s long run. Go for a short walk or swim to flush out your legs
40 minutes steady
Rest
60 minutes including 20 minutes easy, 4 x 5 mins fast / 2 minutes slow, 12 minutes easy
30 mins easy
Rest
160 minutes easy
Keep the pace relaxed. Practice your marathon fuelling strategy by taking drinks and/or energy gels with you
Rest
Focus on eating and resting well to optimise recovery following your long run
30 minutes easy
50 minutes fast
Home time-trial!
Rest
50 minutes easy
Make sure this is a recovery run. Avoid the temptation to run at the pace of your last session
Rest
180 minutes easy
Longest run of the build up! Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run
Rest
Make recovery a priority after your last long run. Go for a short walk or swim to flush out your legs
40 minutes easy
Rest
75 minutes comfortable pace
30 minutes easy
Keep the pace easy. This should be a recovery run
Rest
200 minutes easy
Longest run of the build up! Pace yourself carefully. You
should feel as if you are holding yourself back slightly over the first half of the run
Rest
Start of your race taper: focus on eating and resting well to optimise recovery following your latest long run
35 minutes easy
Recovery run
Rest
10 minutes easy, 4 x 6 minutes fast / 2 minutes slow, 10 minutes easy
Pace yourself carefully on the faster efforts
30 mins easy
Make sure this is an easy recovery run after your last hard session
Rest
100 minutes easy
Keep the pace relaxed. Last chance to practice your marathon fuelling strategy by taking drinks and/or energy gels with you
Rest
35 minutes easy
40 minutes wind up run
Start slow and gradually increase the pace every 10 minutes
Rest
30 minutes easy
Rest
60 mins easy in race kit and shoes
Keep the pace relaxed. Avoid the temptation to do more. All the training is in the bank!
30 minutes jog
Rest
20 minutes jog
Include 5 x 20 seconds ‘pick ups’ within the run. You should gradually increase your pace so you are striding out but not sprinting!
Rest
Rest
10 mins very, very easy jog
Keep it slow
Race day!
intermediate Training Plan
This is a 16 week challenge designed for an intermediate runner. It could be dangerous to follow this level if you are really a beginner runner. If the following applies to you, you have the correct guide. If your current level of running training is less than the following, go for the beginner level.
Entry requirements: intermediate
-
You are already a runner
-
You have been running for a minimum of several months
-
You have probably completed a 10k or half marathon event
-
You are currently comfortable with training for approximately 4-5 hours per week
-
You may have already completed a marathon and are looking to improve your time
45 minutes easy
Rest
50 minutes comfortable
Rest
60 minutes including 20 minutes easy / 20 minutes comfortable / 20 minutes steady
Progression run-aim to make each 20 minute segment slightly faster than the previous
Rest
80 minutes comfortable
Keep the pace relaxed throughout
45 minutes easy
Rest
Warm up then 3 x 8 mins at threshold effort with 2 minutes walk/jog recovery, 5 - 10 minutes easy jog cool down
Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation
Rest
50 minutes steady pace
Rest
90 minutes easy
Starting to build the distance of the long run
Rest
Make recovery a priority after your long run
40 minutes comfortable
Take it easy so that you can get the most out of your next session
Warm up then 5 x 5 minutes fast / 3 minutes walk/jog recovery. Cool down
Starting to build the volume of threshold sessions. Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation
Rest
50 minutes steady
Rest
100 minutes easy
Keep the pace relaxed and take a drink with you if you need
Rest
45 minutes comfortable
Take it easy so that you can get the most out of your next session
Warm up, 12 minutes, 10 minutes, 8 minutes at threshold effort with 2 minutes walk/jog recover. Cool down
Starting to build the volume of threshold sessions. Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation
30 minutes easy jog
Make sure this is a recovery run after the previous harder session
50 minutes steady
Rest
110 minutes easy
Longest run so far! Keep the pace relaxed and take a drink with you if you need
50 minutes comfortable
Warm up, 8 x 3 minutes fast with 2 minutes recoveries, cool down
30 minutes easy
Make sure this is a recovery run after the previous harder session
50 minutes including 10 minutes easy, 30 minutes steady, 10 minutes easy
Rest
120 minutes slow
First 2 hour run, keep the pace relaxed. Practice your marathon fueling strategy by taking drinks and/or energy gels with you
Rest
Focus on eating and resting well to optimise recovery following your last long run
50 minutes easy
Take it easy so that you can get the most out of your next session to come
Warm-up, Fartlek session: 6 x 0.5 mile easy, 0.5 mile mile at threshold effort
Cool down.
Rest
Extra recovery day this week
60 minutes comfortable pace
Rest
Rest up and make sure you stock up on carbs before your long run
130 -135 minutes easy
Don't push; ease back if you feel tired
Rest
Make recovery a priority after your previous long run
45 minutes comfortable
Warm up, then 2 x 6 minutes, 4 minutes, 2 minutes fast with 2 minutes walk/jog recovery. Cool down
Rest
50 minutes steady
25 minutes easy
140 minutes easy
Longest run so far! Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run
Rest
Focus on eating and resting well to optimise recovery following your long run
35 minutes easy
Rest
45 minutes steady
If you’re feeling ok, try to include 5 x 30 seconds ‘pick ups’ within the run. You should gradually increase your pace so you are striding out but not sprinting!
20 minutes very slow jog
A ‘shake out’ run before tomorrow’s race
Half marathon race & warm-up and cool-down
Rest
Focus on eating and resting well to optimise recovery following your half marathon
30 minutes easy
Recovery run
45 minutes easy
Warm up then 6 x 5 minutes fast / 2 minutes 30 seconds recoveries. Cool down
Rest
60 minutes comfortable
150 minutes easy
Practice your marathon fueling strategy by taking drinks and / or energy gels with you
Rest
45 minutes comfortable
Rest
Warm up, then 18 minutes, 12 minutes, 6 minutes atthreshold effort with 3 minutes walk/jog recovery. Cool down
Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation
50 minutes easy
Rest
160 minutes easy
Longest run so far! Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run
Rest
Make recovery a priority after your previous long run
45 minutes easy
Keep the pace relaxed
Warm up, then 8 x 1 minute fast / 1 min slow, 8 x 30 seconds fast / 30 secs slow. Cool down.
This session is designed to get your legs turning over again after some longer runs recently
60 minutes easy
Make sure this is a relaxed recovery run after your previous session
Rest
30 minutes easy
180 minutes easy
Practice your marathon fueling strategy by taking drinks and / or energy gels with you
Rest
Focus on eating and resting well to optimise recovery following your long run
35 minutes easy
15 minutes easy / 15 minutes steady / 15 minutes brisk
Progression run: Aim to make each 15 min segment slightly
faster than the previous. Finish with a 5-10 min easy cool down jog
Rest
20 minute easy
If you feel ok include 5 x 20 second ‘pick ups’ within the run
Rest
10k race with good warm-up and cool-down
Mini target. Run hard and give it your best shot
25 mins easy recovery
Purely recovery running after your previous 10k race
Rest
Warm up then 3 x 15 minutes at threshold effort with 2 minutes walk / jog recovery, 5- 10 minutes easy jog cool down
40 minutes easy
Make sure this is a recovery run after your previous hard effort
50 minutes steady
Rest
150 minutes – 50 minutes easy / 50 minutes comfortable / 50 minutes steady
Try to gradually increase the pace over the course of the run
Rest
Start of your taper period
50 minutes comfortable
Warm up, then 2 x 20 minutes at marathon race effort, 5 minutes jog recovery. Cool down.
Keep the pace controlled and dial in to the feeling of race effort
Rest
45 minutes steady
If you’re feeling ok, try to include 5 x 30 seconds ‘pick ups’ within the run. You should gradually increase your pace so you are striding out but not sprinting!
Rest
100 minutes easy
Keep the pace relaxed. Last chance to practice fueling strategy
Rest
35 minutes easy
Warm up then 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute fast with 2 minutes recovery. Cool down
Aim to get progressively quicker throughout the session
Rest
35 minutes easy
Rest
60 minutes steady
Keep the pace relaxed. Avoid the temptation to do more. All the training is in the bank!
Rest
This is your final taper and preparation week
10 minutes easy, 10 minutes at race pace, 10 minutes easy
Aim to feel relaxed and controlled
Rest
25 minutes easy
Start your carbo-loading strategy
Rest
15 minutes very, very easy jog
Race day
Enjoy the race and give it your best
advanced Training Plan
This is a 16 week challenge designed for an advanced runner. It could be dangerous to follow this level if you are really a beginner or intermediate runner. If the following applies to you, you have the correct guide. If your current level of running training is less than the following, go for the beginner level.
Entry requirements: advanced
-
You are already a runner
-
You have been running for a year or more
-
Your weekly long run is currently at least 15 miles
-
You have competed in 10k and half marathon events
-
You are currently comfortable with running approximately 40 miles per week
- You have already completed a marathon and are looking to improve your time
6 miles steady
60 minutes including 20 minutes easy / 20 minutes comfortable / 20 minutes steady
Progression run-aim to make each 20 minute segment slightly faster than the previous
Strength and conditioning session
All-over body programme, including core work
9 miles comfortable
Rest
5 miles comfortable
15 miles easy
Keep the pace relaxed
5 miles easy
2 miles easy, 4 miles at threshold effort, 2 miles easy
Threshold effort should feel
‘comfortably hard’ You should be able
to give 3 - 4 word answers but not hold a full conversation
Strength and conditioning session
9 miles comfortable
6 miles easy
Rest
15 miles easy
Consolidating last week’s long run
6 miles easy
Keep the pace easy to ensure recovery after your previous long run
Warm up, 6 x 1200 metres / 2 minutes jog recovery, cool down
Try and keep all repetitions at the same pace
6 miles easy
Strength and conditioning session
Warm up, 5 x 1 km at marathon race pace/ 1 km comfortable recovery. Cool down.
This is a continuous fartlek session. Try to keep the pace of the recoveries honest
Rest
16 miles comfortable
Keep the pace relaxed
5 miles recovery run
Warm up then, 4 x 2 km / 3 minutes jog recovery. Cool down.
Strength and conditioning session
7 miles comfortable
2 miles easy, 5 miles at threshold effort, 2 miles easy
Rest
18 mile easy
Practice your marathon fueling
strategy by taking drinks and / or energy gels with you
Rest
Make recovery a priority after your recent long run
6 mile steady
Warm up, then 10 x 400 metre / 1 minute jog recovery. Cool down.
Strength and conditioning session and easy 3 mile jog afterwards
Rest
4 miles easy
10 mile race or time trial including warm up and cool down
Mini target. Run hard and give it your best effort.
5 miles easy
Make sure this is a recovery run after your previous hard effort
8 miles comfortable
Strength and conditioning session
Warm up, 5 x 1 mile at marathon race pace / 1 mile comfortable recovery. Cool down
This is a continuous fartlek session. Try to keep the pace of the recoveries honest
Rest
5 miles easy
18 miles comfortable
5 miles easy
8 miles comfortable
3 x 2 miles (3 minutes recovery) including warm-up and cool-down
Strength and conditioning session
9 miles steady
Rest
20 miles easy
Longest run so far! Keep the pace relaxed. Practice your marathon fueling strategy by taking drinks and / or energy gels with you
Rest
Focus on eating and resting well to optimise recovery following yesterday’s longer run.
6 miles easy
Warm up, then 8 x 800 metres / 2 mins jog recovery. Cool down
Try and keep all repetitions at the same pace
Strength and conditioning session plus 4 miles easy
10 miles comfortable
Rest
16 miles with 4 miles easy, 4 miles at marathon pace, 4 miles easy, 4 miles at marathon pace
Rest of cross training
7 miles easy
Warm up, then 3 x 3 km at threshold effort / 3 minutes jog recovery, cool down.
Threshold effort should feel ‘comfort 3 - 4 word answers but not hold a full conversation
Strength and conditioning session plus 4 miles easy
9 miles – 3 miles easy, 3 miles comfortable, 3 miles steady
Rest
Rest up before your upcoming long run
21 miles comfortable
Rest or cross training
Make recovery a priority after your previous long run
5 miles easy
Strength and conditioning session plus 4 miles easy
6 miles including 8 x 1 minute fast / 1 minute slow
5 miles easy
Rest
Half Marathon race including warm up and easy cool down
Rest
Focus on eating and resting well to optimise recovery following your weekend race
5 miles easy
7 miles comfortable
Warm up, 5 x 1600 metres (2 minutes jog / walk recovery between sets). Cool down.
Strength and conditioning session plus 5 miles easy
Rest
22 miles comfortable
Longest run so far! Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run
Rest or cross training
8 miles comfortable
1 mile easy, 3 x 2 miles at threshold pace / half mile jog recovery, 1 mile easy.
Strength and conditioning session plus 5 miles easy
10 miles comfortable
Rest
18 miles with 6 miles easy, 6 miles steady, 6 miles at marathon pace
5 miles easy
Make recovery a priority after your previous long run
8 miles comfortable
Warm up, 2 miles at marathon pace, 2 minutes recovery, 4 x 1 km / 2 minutes jog recovery, 2 miles at marathon pace
Strength and conditioning session
10 miles comfortable
Rest
20 miles comfortable
This is your longest run - your long runs will scale back in distance now
Rest or cross training
Focus on eating and resting well to optimise recovery following your long run
7 miles comfortable
Warm up, then 2 x 3 miles at marathon race effort, 5 minutes jog recovery. Cool down
Keep the pace controlled and dial in to the feeling of race effort
Strength and conditioning session plus 5 miles easy
6 miles steady
If you’re feeling ok, try to include 5 x 30 second ‘pick ups’ within the run
Rest
15 miles comfortable
Keep the pace relaxed
5 miles easy
Try to get off-road if possible
6 miles comfortable
Warm up, then 5 x (800 metre / 90 seconds recovery/ 400 metres) 90 seconds recovery. Cool down
Strength and conditioning session
Your last strength and conditioning session
3 miles easy
Rest
10 miles comfortable
Keep the pace relaxed. Avoid the temptation to do more. All the training is in the bank!
Rest
Try to get a massage early this week
1 mile warm-up, 1 mile at marathon pace, 1 mile cool-down
Aim to feel relaxed and controlled
4 miles steady
4 miles easy
Start your carbo-loading strategy
Rest
2 miles very easy
Race day!