Marathon | 5 months to go training plan

If your marathon is five months away, use this training programme to help build endurance and strength.

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

With five months to go the following plan will help you to build strength and increase aerobic capacity to cope with increased training load and to help avoid injury.

By the end of this month you should...

Be able to perform a minimum of 12km at a steady pace without stopping and should have a baseline for your 10km from which you will base future pace sessions. You should also be able to complete a minimum of 12 repetitions of each of the bodyweight 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 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 3km 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 14km 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 5km 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