Marathon | 2 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 two months to go the end is in sight, but it's not the time to slack off yet. This month's training has an emphasis on post-workout recovery and mobility to avoid injury. It also adds maximal effort dynamic movements and short, high intensity cardiovascular intervals to your strength and conditioning.
By the end of this month you should be able to...
Complete 26km at your estimated pace without stopping. You should also be able to complete five rounds of the S&C circuit staying strict on your rest time between sets.
The programme
Follow the week-by-week programme after 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 five sets of the following:
- 8 - 12 reps Ball slams
- 8 - 12 reps Body weight pullup or suspended row
- 8 - 12 reps Deadlift
- 8 - 12 reps Jump lunge
- 90 secs indoor bike
Rest for 60-90 secs between each set.
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 | 8km speed; S&C |
| Day 2 | REST |
| Day 3 | 3 x 1km max effort; walk for 3 mins in between |
| Day 4 | REST |
| Day 5 | 22km endurance |
| Day 6 | REST |
| Day 7 | S&C |
| Day 1 | 8km speed; S&C |
| Day 2 | REST |
| Day 3 | 3 x 1km max effort; walk for 3 mins in between |
| Day 4 | REST |
| Day 5 | 23km endurance |
| Day 6 | REST |
| Day 7 | S&C |
| Day 1 | 10km speed; S&C |
| Day 2 | REST |
| Day 3 | 4 x 1km max effort; walk for 3 mins in between |
| Day 4 | REST |
| Day 5 | 24km endurance |
| Day 6 | REST |
| Day 7 | S&C |
| Day 1 | 10km speed; S&C |
| Day 2 | REST |
| Day 3 | 5 x 1km max effort; walk for 3 mins in between |
| Day 4 | REST |
| Day 5 | 25km endurance |
| Day 6 | REST |
| Day 7 | S&C |
| Day 1 | 10km speed; S&C |
| Day 2 | REST |
| Day 3 | 5 x 1km max effort; walk for 3 mins in between |
| Day 4 | REST |
| Day 5 | 26km endurance |
| Day 6 | REST |
| Day 7 | S&C |
Last updated Tuesday 3 August 2021
First published on Tuesday 3 August 2021