Marathon | 1 month to go training plan

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

In your final month you might be tempted to go full force with your training, but in fact it's most important you protect yourself from injury. So this month is broken down into two sections -  the first, a continuation of your programme; the second a deloading of effort to give your body rest before race day. 

By the end of this month you should...

Feel confident that you can complete your marathon and that you have done all you can to prevent injury.

The programme

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

Runs

• Endurance = slow and steady
• Speed = 7 on the rating of perceived exertion scale
• Max effort = 9 on the rating of perceived exertion scale

Strength and conditioning (S&C) sessions

S&C1 - Include five sets of the following:

• 8 - 12 reps Ball slams
• 8 - 12 reps Deadlift
  
• 8 - 12 reps Jump lunge
• 90 secs indoor bike

Rest for 60-90 secs between each set.

S&C2 - Include three sets of the following:

• 12-15 reps pushup
• 12 - 15 reps jump squat
• 12 - 15 reps jump lunge
• 30 secs plank

Rest for 60 seconds 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