Marathon | 1 month to go training plan

If your marathon is a month away, use this training programme to prepare effectively for the big day and reduce your risk of injury.

The following programme is part of a six-month training regime for a marathon. See the full programme here.

In your final month you might be tempted to go full force with your training, but in fact it's most important you protect yourself from injury. So this month is broken down into two sections -  the first, a continuation of your programme; the second a deloading of effort to give your body rest before race day. 

By the end of this month you should...

Feel confident that you can complete your marathon and that you have done all you can to prevent injury.

PROGRAMME

Follow the week-by-week programme below these instructions:

Runs

Strength and conditioning (S&C) sessions

S&C1 - Include five sets of the following:

Rest for 60-90 secs between each set.

S&C2 - Include three sets of the following:

Rest for 60 seconds 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 110km speed; S&C1
Day 2 REST
Day 3 3 x 1km max effort; walk for 3 mins in between  
Day 4 REST
Day 5 28km endurance
Day 6 S&C1
Day 7REST

WEEK 2

Day 1 10km speed; S&C1
Day 2 REST
Day 3 3 x 1km max effort; walk for 3 mins in between  
Day 4 REST
Day 5 32km endurance
Day 6 S&C1
Day 7 REST

WEEK 3

Day 1 5km speed; S&C2
Day 2 REST
Day 3 12km endurance
Day 4 REST
Day 5 S&C2
Day 6 REST
Day 7 REST

WEEK 4

Day 15km speed; S&C2
Day 2 REST
Day 312km endurance
Day 4 REST
Day 5 S&C2
Day 6 REST
Day 7REST

WEEK 5

Day 1 5km speed; S&C2
Day 2 REST
Day 3 12km endurance
Day 4 REST
Day 5S&C2
Day 6 REST
Day 7 REST

Last updated Wednesday 4 March 2020