Marathon | 3 months to go training plan

If your marathon is three months away, use this training programme to push yourself past your expectations to build strength, stamina and speed.

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

With three months to go you should be focus on improving strength with an emphasis on active recovery in order to maintain and increase training load without injury. Increase external load where appropriate in strength and conditioning sessions to continue with improvements in muscle gain and strength. 

By the end of this month you should...

Be able to complete 20km at a steady pace without stopping. You should be able to complete a minimum of eight repetitions of each of the S&C exercises in a circuit format with little or no rest.

PROGRAMME

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

Runs

Strength and conditioning (S&C) sessions

Include three sets of the following:

S&C1 - perform the above with 60 seconds rest between each set
S&C2 - perform the above with no rest inbetween 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 17km speed
Day 2 REST
Day 3 4 x 800m max effort; walk for 120 secs inbetween  
Day 4 REST
Day 5 16km endurance
Day 6 REST
Day 7S&C1

WEEK 2

Day 1 7.5km speed
Day 2 REST
Day 3 4 x 800m max effort; walk for 120 secs inbetween  
Day 4 REST
Day 5 17km endurance
Day 6 REST
Day 7 S&C1

WEEK 3

Day 1 8km speed
Day 2 REST
Day 3 5 x 800m max effort; walk for 120 secs inbetween 
Day 4 REST
Day 5 18km endurance
Day 6 REST
Day 7 S&C2

WEEK 4

Day 18km speed
Day 2 REST
Day 36 x 800m max effort; walk for 120 secs inbetween  
Day 4 REST
Day 5 19km endurance
Day 6 REST
Day 7 S&C2

WEEK 5

Day 1 8km speed
Day 2 REST
Day 3 6 x 800m max effort; walk for 120 secs inbetween  
Day 4 REST
Day 520km endurance
Day 6 REST
Day 7 S&C2

Last updated Tuesday 7 January 2020