Marathon | 2 months to go training plan

If your marathon is two months away, use this training programme to push yourself over the last few hurdles, where many start to flag.

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.

PROGRAMME

Follow the week-by-week programme after these instructions. 

Runs

Strength and conditioning (S&C) sessions

Include five sets of the following:

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 18km 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 7S&C
WEEK 2
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
WEEK 3
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
WEEK 4
Day 110km speed; S&C
Day 2 REST
Day 35 x 1km max effort; walk for 3 mins in between  
Day 4 REST
Day 5 25km endurance
Day 6 REST
Day 7 S&C
WEEK 5
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 526km endurance
Day 6 REST
Day 7 S&C

Last updated Tuesday 4 February 2020