Marathon | 4 months to go training plan

If your marathon is four months away, use this training programme to begin to increase speed and stamina.

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

With four months to go you should focus on improving strength with an emphasis on active recovery in order to maintain and increase training load without injury. Incorporate weights into your 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 16km at a steady pace without stopping. You should also 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 between each exercise.

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 15km speed
Day 2 REST
Day 3 4 x 400m max effort; walk for 120 secs inbetween  
Day 4 REST
Day 5 10km endurance
Day 6 REST
Day 7S&C1

WEEK 2

Day 1 5.5km speed
Day 2 REST
Day 3 4 x 400m max effort; walk for 120 secs inbetween  
Day 4 REST
Day 5 11km endurance
Day 6 REST
Day 7 S&C1

WEEK 3

Day 1 6km speed
Day 2 REST
Day 3 5 x 400m max effort; walk for 120 secs inbetween 
Day 4 REST
Day 5 12km endurance
Day 6 REST
Day 7 S&C2

WEEK 4

Day 16.5km speed
Day 2 REST
Day 36 x 400m max effort; walk for 120 secs inbetween  
Day 4 REST
Day 5 13km endurance
Day 6 REST
Day 7 S&C2

WEEK 5

Day 1 7km speed
Day 2 REST
Day 3 6 x 400m max effort; walk for 120 secs inbetween  
Day 4 REST
Day 514km endurance
Day 6 REST
Day 7 S&C2

Last updated Friday 14 December 2018