Ready to smash your marathon goals? Here’s your roadmap to success. Without a plan, even the most dedicated runner risks missing their goals, or, worse, getting sidelined by injury.

Let’s build a training program that gets you over the finish line feeling your best!

Train Smart

The minute you sign up for your marathon, start planning. Give yourself as much time as possible to prepare and you’ll have the best chance of conquering your goals. The race itself may happen in a single day, but the preparation takes months of hard work.

The Bird’s Eye View

When it comes to running a marathon, take it one step at a time. But when it comes to planning a marathon, it helps to start with an overarching plan and then segment it into smaller, actionable steps.

A favoured training method involves gradually increasing your mileage before tapering off 1-3 weeks prior to the event. This ensures you’re well-rested and primed for peak performance.

Tailored Training

Everyone’s marathon is a different journey. Factors like experience level, current fitness status, and injury history profoundly influence the ideal training regimen.

Here’s a rough breakdown to guide you, but remember to customise it to suit your individual circumstances:

  • Beginners: Aim for 20-30 miles per week, prioritising building endurance with comfortable runs and proper form.
  • Intermediate Runners: Target 30-50 miles per week to increase distance while maintaining good form.
  • Elite Athletes: Strive for 50-100+ miles per week to refine your performance.

Approaching the month before the marathon, your mileage should range between 30 and 100 miles per week, adjusting based on your level. Then, taper off gradually for optimal results, ensuring you’re primed for race day without overexerting.

Pro Tips for Peak Performance

  • Time Goals: Don’t just focus on distance! Add time goals to your training for a well-rounded strategy.
  • Vary Your Workouts: Fight boredom and stay motivated by incorporating speed work, tempo runs, and distance variations.
  • Get Comfortable with Long Runs: Regularly challenge your body with longer distances to prepare for the marathon’s demands.
  • Increase Your Distance Gradually: Aim for a 10% weekly mileage increase to prevent injury and build endurance steadily.
  • Practice Race Pace: Before the taper period, try to get at least a few practice sessions in at race pace. You don’t want to be doing anything for the first time on race day other than running a marathon! Muscle memory is real, so do yourself a favour, and run at race pace.
  • Schedule Rest Days: Incorporate rest days into your regimen for optimal recovery. Stretching and foam rolling after runs can improve flexibility and reduce muscle soreness, helping you bounce back stronger.

Listen to Your Body

Pushing yourself is crucial but listen to your body’s signals. Don’t risk injury by overdoing it and remember, rest is essential for recovery and peak performance.

Run Your Marathon, Your Way

These are just guidelines, not hard and fast rules! Adapt the plan to fit your needs and preferences. No one else is going to run it for you, so make this marathon yours.

Happy running, good luck, and see you at the finish line!