Heres a sample of what your training will look like for the first two weeks of the plan. The 16 week marathon training program includes two rest days per week, but always remember that this plan is a guide it shouldnt be set in stone. The best cross-training exercises are swimming, cycling or even walking. . To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). Please note that the time trial If you still want to stay active on these days, maybe consider some yoga or light stretching to work on your flexibility or mobility without impacting on your overall recovery. The race pace run is designed for those who have a specific target finish time in mind: during these runs, stick to your target marathon pace. Find out more about rest days with our why rest days are important article. Therefore, it is suitable for those who already have a high fitness level. 12 weeks is the shortest timeframe wed generally recommend for anyone preparing for a marathon, as sufficient time is required to build up the base mileage without cramming in too many miles and causing overtraining injuries. Feel free to pause between training plans. The long run increases your muscular and cardiovascular endurance, and trains your body to fuel itself during extended workouts. Midweek workouts on Wednesdays build from 5 to 8 miles. These are longer distance runs, designed to increase your stamina. Your weekly long run is all about increasing your endurance your bodys ability to keep running for a long time without stopping. A copy of my populated training plan is available to download below. Like the other levels, you will progress in distance, but your first week starts out with a 10-mile long run, and you will peak at running three 20-mile long runs. If you have the time and existing fitness to tackle five runs a week, you can fit in a variety of quality sessions - including hills, sprints, easy runs and long runs - which will stand you in good stead whatever your . Best Gifts For Women Runners. Modifying the program: My training programs are not carved in concrete, and you can make appropriate changes based on your experience, or to suit your convenience. Our20 week advanced marathon training scheduleis designed for experienced runners who are really looking to push their limits; whether its a new PB or another ambitious target, this training program is intense from week 1 and rachets things up from there. . So you would run that same pace when asked to run race pace (sometimes stated simply as pace on the training charts). This one is designed around the 3:30 goal, which is fairly ambitious so good for runners who have previously booked a sub-4hr marathon and are looking to PR. Note:this plan is for people aiming to crush it and reach for the elite section. Deciding which marathon training program is right for you is a personal choice it depends on what your current running ability is, how long you have until your marathon, and what your marathon goals are. Our12 Week Marathon Scheduleis designed for those on a tight training schedule. Run workouts designed to increase your speed! Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. The 16-Week Beginners Marathon Running Program . At the beginning of the training plan, these long runs may take anywhere from 40 minutes to two hours, depending on how fast you run. We know training has to fit into your life, so whether you're 8 or 18 weeks from race day, or want to run 3, 4 or 5 days a week, were here to guide you whenever youre readyas your coach, teammate, and biggest fan. Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get more serious about your running and do a second run of 5-8 miles, often at marathon race pace. associated with long-duration, rhythmic-type exercise like a marathon. If doing it for the challenge (or the bragging rights) isn't enough for you, these are some of the benefits you can get from training for a marathon: Running 26.2 miles is no walk in the park, and even some of the fittest runners find it to be an intense challenge. You need endurance training to prepare your body and mind to go the distance. Were big believers in marginal gains and constantly improving what we do, so over the years we have continually revisited and refined each marathon training plan as our knowledge and feedback from our runners has improved. Our16 Week Marathon Training Planis for beginner to intermediate runners who are looking to get marathon-ready. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. Whatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. 5. Use these days to run easy based on how you feel to help you recover after intense training. Normally, however, I recommend that marathoners save their speedwork for times of the year when they are not doing a marathon mileage buildup. The plan below is around four months. These are the sessions that will improve performance. These come in various forms Yassos, intervals, Fartleks, etc. If you need to miss a workout, try not to make it the long run. For beginners, here's a good baseline level to start at. You can use Excel to create a spreadsheet where you can log all your runs for future reference. Nike Run Club Guided Run: Ten Minute Run or RECOVERY RUN: 10:00 minute run, Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 8 x 1:00 5K Pace / 1:00 recovery between intervals, Nike Run Club Guided Run: Running for More: Purpose or RECOVERY RUN: 20:00 minute run, Nike Run Club Guided Run: 12 Minute Run or RECOVERY RUN: 12:00 minute run, Nike Run Club Guided Run: Grateful 8K Run or LONG RUN: 8K / 5 Mile Run, Nike Run Club Guided Run: 15 Minute Run or RECOVERY RUN: 15:00 minute run, Nike Run Club Guided Run: Fear Less 5K or RECOVERY RUN: 5K / 3.1 Mile Run, Nike Run Club Guided Run: Next Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 1:00 5K Pace / 2:00 10K Pace / 1:00 5K Pace / 2 x 0:45 Mile Pace / 2:00 10K Pace / 1:00 5K Pace / 0:45 Mile Pace / 0:30 Best Pace / 0:15 Best Pace / 1:00 recovery between all intervals, Nike Run Club Guided Run: Twenty Minute Run or RECOVERY RUN: 20:00 minute run, Nike Run Club Guided Run: 10K Run or LONG RUN: 10K / 6.2 Mile Run. Nike Run Club Guided Run: Twenty Minute Run or RECOVERY RUN: 20:00 minute run ; Nike Run Club Guided Run: 10K Run or LONG RUN: 10K / 6.2 Mile Run ; To get more information about these cookies and the processing of your personal data, check our, You can always change your preference by visiting the "Cookie Settings" at the bottom of the page. Marathon Training Schedule Template v1.3. Loading. Or, keep reading to get the low-down on how the training schedules work, who makes them, and how to pick the right one. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! Have used this plan with great success and now looking at upping the pace in the marathon space GREAT JOB! 20 week marathon training plan - Wh 347 Form Excel Download. Cross training means any form of exercise which complements your running, and strength training is, without doubt, the most effective way to cross-train. Plan2Race ("P2R") builds on the success of the training spreadsheet referenced in this blog post. 14-Week Advanced-Intermediate Marathon Training Plan For A Sub-3hr Finish. Use code: ZEROJF. I've got a couple of readouts to the right-hand side that introduce some basic dashboard-like functionality. From ultra trail challenges to shorter races they can put together a plan to improve your pace and help you get over the finish line. Run Slow: Normally I recommend that runners do their long runs anywhere from 30 to 90 or more seconds per mile slower than their marathon pace. Get the Marathon IntermediateTraining Schedule template Advanced This training schedule is a fairly difficult training plan. Posted on June 3, 2010 Updated on June 14, 2022. Plus, being in shape for the marathon will mean your body takes less time to recover afterwards. It includes 3 mid-week runs, to be performed at a comfortable pace, and one long-slow run each weekend to build your max mileage. If in doubt, grab a copy of the plan and see if you can follow the first week which includes 2 x 3 mile runs, one 5 mile run, and a long run of 8 miles at the weekend (which you can choose to run / walk). It didnt make sense how the running peaked, and I got to the start line exhausted and sick, clearly under rested. Sculpt and tone your thighs with these 10 quad, hamstring, and adductor exercises from PT Hayley Chapman. Save your energy and concentrate on quality runs. Also, when the weather is bad, you might be tempted to do all of your training on a treadmill, but its worth factoring in plenty of outdoor runs so you can acclimatise to the different types of conditions you might face on the day. Marathon training plans typically range from 16 to 20 weeks. Race Pace: What do I mean by race pace? Its a frequently asked question, so let me explain. This allows sufficient time to build up the required mileage base, without ramping up too quickly. Pre-training Requirements Before you jump into this plan it is important that you have a bit of a base first. Store HoursMondayFriday 10 am6 pmSaturday 10 am5 pmSunday 12 pm4pm, PROUD PARTNERS WITHTreadfitFit CodeSports and Ortho. Save your fast running for the marathon itself. 2. Previous visitor or not seeing where to sign up? . Our training plans come inGoogle SheetsandPDF format; feel free to grab a copy of the Google Sheet, edit it, download it to Excel, print it do whatever you want! A marathon is 26.2 miles or 42.195 kilometers. Here's how to use Excel to supercharge your marathon training. Since this spreadsheet is going to help you train for a marathon, we're assuming that you have some kind of plan on how far you're going to run each day on your way to 26.1 miles. Not sure what level or intensity type is right for you? For more information about this processing of personal data, check our. There are a host of different types of training plans available to suit different fitness levels, time frames and objectives, so finding the perfect one for you starts with working out what you want from your marathon. Now, we're going to add some data so that we can set up our self-updating charts. I'm going to enter in some dummy data to use for the time being. For novice runners, adding speed work exponentially increases the risk of injury so we dont include it in our novice training plans. The marathon training schedule includes one day of cross training and two rest days. You now do your cross-training on Mondays, instead of taking the day off. Copy and paste the text in the field Horizontal (Category) axis labels and add it to Series2, then do the same with the text in the field labeled Y values. Head to the Developer tab and select the Check Box.