Marathon | 6 months to go training plan

If your marathon is six months away, use this training programme to set you off to a strong start.

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

With six months to go you've got plenty of time to prepare for your marathon, no matter how unfit you feel. This first month should be used to build a base level of fitness and start to build confidence in yourself. Concentrate on developing good running technique and ensuring you build in recovery to enhance movement and mobility. Make sure you get plenty of rest, cut down on caffeine to boost sleep and add in lots of protein and wholegrain carbohydrates to fuel your runs. 

By the end of this month you should...

Be confident in running regularly.

PROGRAMME

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

Runs

Strength and conditioning (S&C) sessions

Include three sets of the following, with 60 seconds rest 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 13km speed
Day 2 REST
Day 3 6 x 200m max effort; walk for 30 secs inbetween  
Day 4 REST
Day 5 7km endurance
Day 6 REST
Day 7S&C

WEEK 2

Day 1 3km speed
Day 2 REST
Day 3 6 x 200m max effort; walk for 30 secs inbetween  
Day 4 REST
Day 5 7km endurance
Day 6 REST
Day 7 S&C

WEEK 3

Day 1 3km speed
Day 2 REST
Day 3 6 x 200m max effort; walk for 30 secs inbetween 
Day 4 REST
Day 5 8km endurance
Day 6 REST
Day 7 S&C

WEEK 4

Day 14km speed
Day 2 REST
Day 36 x 200m max effort; walk for 30 secs inbetween  
Day 4 REST
Day 5 8km endurance
Day 6 REST
Day 7 S&C

WEEK 5

Day 1 4km speed
Day 2 REST
Day 3 6 x 200m max effort; walk for 30 secs inbetween  
Day 4 REST
Day 58km endurance
Day 6 REST
Day 7 S&C

Last updated Thursday 24 October 2019