Marathon | 6 months to go training plan
- Overview
The following programme is part of a six-month training regime for a marathon. See the full programme here.
With six months to go you've got plenty of time to prepare for your marathon, no matter how unfit you feel. This first month should be used to build a base level of fitness and start to build confidence in yourself. Concentrate on developing good running technique and ensuring you build in recovery to enhance movement and mobility. Make sure you get plenty of rest, cut down on caffeine to boost sleep and add in lots of protein and wholegrain carbohydrates to fuel your runs.
By the end of this month you should...
Be confident in running regularly.
PROGRAMME
Follow the week-by-week programme below these instructions:
Runs
- Endurance = slow and steady
- Speed = 7 on the rating of perceived exertion scale
- Max effort = 9 on the rating of perceived exertion scale
Strength and conditioning (S&C) sessions
Include three sets of the following, with 60 seconds rest between each set:
- 12-15 reps Push up
- 12-15 reps Body weight row
- 12-15 reps Squats
- 12-15 reps Lunge
- 30 secs Plank
Active recovery
Complete after as many of your runs as possible:
- Use a foam roller on your IT band / quad / hips / calves
- And complete band assisted hamstring stretch / couch stretch
WEEK 1
| Day 1 | 3km speed |
| Day 2 | REST |
| Day 3 | 6 x 200m max effort; walk for 30 secs inbetween |
| Day 4 | REST |
| Day 5 | 7km endurance |
| Day 6 | REST |
| Day 7 | S&C |
WEEK 2
| Day 1 | 3km speed |
| Day 2 | REST |
| Day 3 | 6 x 200m max effort; walk for 30 secs inbetween |
| Day 4 | REST |
| Day 5 | 7km endurance |
| Day 6 | REST |
| Day 7 | S&C |
WEEK 3
| Day 1 | 3km speed |
| Day 2 | REST |
| Day 3 | 6 x 200m max effort; walk for 30 secs inbetween |
| Day 4 | REST |
| Day 5 | 8km endurance |
| Day 6 | REST |
| Day 7 | S&C |
WEEK 4
| Day 1 | 4km speed |
| Day 2 | REST |
| Day 3 | 6 x 200m max effort; walk for 30 secs inbetween |
| Day 4 | REST |
| Day 5 | 8km endurance |
| Day 6 | REST |
| Day 7 | S&C |
WEEK 5
| Day 1 | 4km speed |
| Day 2 | REST |
| Day 3 | 6 x 200m max effort; walk for 30 secs inbetween |
| Day 4 | REST |
| Day 5 | 8km endurance |
| Day 6 | REST |
| Day 7 | S&C |
Last updated Thursday 24 October 2019
First published on Thursday 9 June 2016