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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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