A 9-Week Marathon Training Program
I’ve been asked by a few people about my training for this challenge so I thought I’d throw together a quick post about it. First off, this is just what’s worked well for me in the past and there are plenty of pieces that could be worked into the program – for instance, I don’t do enough core exercises and I hardly ever have time to exercise with weights. For plans that are individually tailored to you, you should consult with your coach, a physio or other experienced members of your running club. (You should definitely be a member of a running club – and you should also do yoga with Emma Stafford for that matter!)
Week 1
Monday: rest or easy jog
Tuesday: rest of easy jog
Wednesday: 6 miles
Thursday: 4 miles
Friday: 4 miles
Saturday: Rest
Sunday: 12/14 miles
Week 2
Monday: rest or easy jog
Tuesday: rest of easy jog
Wednesday: 4 mile handicap time trial
Thursday: rest or easy jog
Friday: 4 miles
Saturday: 4 miles
Sunday: 14 miles very slowly
Week 3
Monday: Rest
Tuesday: 4 miles
Wednesday: 6 miles
Thursday: 1 mile easy 1 mile steady 1 mile easy
Friday: Rest
Saturday: Half Marathon (13.1 miles)
Sunday: rest or easy jog recovery
Week 4
Monday: Rest
Tuesday: 4 miles
Wednesday: 6 miles
Thursday: 4 miles
Friday: Rest
Saturday: 1 mile easy 2 mile steady 1 mile easy
Sunday: 14/16 miles easy
Week 5
Monday: Rest
Tuesday: rest or easy jog
Wednesday: 6/8 miles
Thursday: 4 miles
Friday: Rest
Saturday: 4 miles
Sunday: 18 miles
Week 6
Monday: Rest
Tuesday: Rest or easy jog
Wednesday: 6/8 miles
Thursday: 1 mile easy 2 mile steady 1 mile easy
Friday: Rest
Saturday: 18/20 miles
Sunday: Rest
Week 7
Monday: Rest or easy jog
Tuesday: 4 miles
Wednesday: 6/8 miles
Thursday: 4 miles
Friday: Rest
Saturday: Rest
Sunday: 18/20 miles
Week 8
Monday: Rest
Tuesday: 6 miles
Wednesday: 4 miles
Thursday: 4 miles
Friday: Rest
Saturday: 4 miles Time Trial
Sunday: 10/12 miles
Week 9
Monday: Rest
Tuesday: Rest
Wednesday: 4 miles
Thursday: 3 miles
Friday: 2 miles
Saturday: Rest
Sunday: Rest
If you decide that you want to run a marathon every couple of weeks (and why not?), a good idea would be to use the plan for the last two tapering weeks to fill the gaps in between. Also, this article by Hal Higdon, entitled ‘Running More Than One 26-Miler A Year‘ also has some useful tips. Now go do some running!
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Great training plan. I try to stick to a similar type of running schedule when training for 1/2 marathons, and you make training for a full look so easy! Thanks for the insight 🙂
No probs, I’m using a club plan at the moment, will upload it after the Dublin marathon if I can get permission from the guy that put it together.
This is a really good plan if you between marathons and have a marathon condition…
Yeah, it’s not for everybody, nothing beats joining a club and having an individualised assessment
On the other hand, I’d have no hesitation in recommending the yoga to anybody, it’s fantastic
I’ve done my Boston, placed in a couple of races and now just run for the joy of running. I like to keep things simple, such as a 9-week training program. I have a dozen articles about marathon training such as “Marathon Training for the Rest of Us,” “Six Miles of Truth” and “KISS Marathon Training.” They are all linked to http://rite2run.wordpress.com/category/marathon-2/ Fell free to share, post or ignore. Keep up the good work, Ollie.
Thanks Jim, sounds good! I’ll have a read at them and tweet them out later this evening.
An impressive schedule. Good luck!
Thank you so much for the sponsorship, much appreciated 🙂
Looks like a great schedule. This is my first year running and I’ve only run one 1/2 marathon (it was a training run) and many 5k races with one 10 mile race thrown in. My goal for next year is to make 1/2 marathons my standard and work toward a full by the end of the year. I’ll be following you.. 🙂
Thank you for posting such a schedule. If I ever decide to run the Boston Marathon again, I will stick to your plan!
Take care,
Paul
Thanks Paul, qualifying for that’s a tough challenge alright, best of luck!
Wow, 9 weeks of training for a marathon is definitely a challenge! I am still mastering 12-16 weeks to train for marathon. I have found cross training (spinning and biking) once a week and resistance training 2-3 times per week (I did Crossfit) was a great combination with my running schedule. Check out my blog post http://wp.me/p2y1lA-9H , where I documented what I did for training June-October until race day…you can see how I was able balance all the types of exercise and still get my weekly miles in.
Good Luck with the rest of your training and your race! I can’t wait to hear how it goes!
Thanks, will definitely check it out. I’ll be looking for a new plan next week to mix things up a bit!
I like what you have here. . but I’d like to ask. . what is ‘Very Slow’? I noticed you made that comment on week 2 Sunday 14 Miles Very Slowly. . thanks for any help.
Jeff
I’m not sure what it would have meant at the time; as per the plan I’m on at the moment Easy/Recovery pace would be between 8:40 and 9:40minutes per mile. Bear in mind though that’s a plan for a sub 3:30 marathon so it would have to be tailored to whatever the end goal was
I’ve never been a runner–even as a child! That said, were I to take up this activity, I’d definitely want to follow your experience and suggestions. What a wonderful goal you have for using what you love to help others! Best wishes!
What is a 4 mile handicap time trial? Thanks!