Full marathon

Average Weekly Training Hours 06:20
Training Load By Week
Average Weekly Training Hours 06:20
Training Load By Week

This plan will prepare you to run a 26.2-mile race by running four or five days a week with weekend runs building to a peak of three hours. It’s useful to have experience at shorter distances before you make this leap. A few successful half marathons will give you the experience and confidence to move to the full marathon. How will you know when you are ready? If you’ve followed my half marathon plan without injury, you should be good to go, and many of the workouts will be familiar. Otherwise, have a look at the first four-week block of this plan. If the first week looks totally doable, or even easier or shorter than what you’ve been doing, you’re probably ready. If it makes you flinch, start with the half marathon and target the full distance next year.

Sample Day 1
1:00:00
Yoga or Pilates

Attend a yoga or Pilates class, or follow your own home practice.

Sample Day 2
0:49:59
1 on, 1 off fartlek

Warm up, then 10 x (1 min. on, 1 min. off), where on = very fast and off = very slow. Go for it. Run easy to cool down well.

Sample Day 3
0:40:00
Easy run or cross-train

Run 40 min. VERY easy or cross-train at a moderate intensity.

Sample Day 4
0:45:00
Medium-long over hills

Run over a hilly course. Try to hold an even, moderate pace, which will elevate your heart rate on the inclines, and to be efficient and relaxed on the descents.

Sample Day 6
2:00:00
Long run

Easy long run.

Sample Day 7
0:40:00
Marathon pace

This pace run can go either Saturday or Sunday. If you run these on Saturday, aim to hit pace right off the bat. If you run these on Sunday after a Saturday long run, take the first mile easy, then run the rest at pace.

Sample Day 8
1:00:00
Yoga or Pilates

Attend a yoga or Pilates class, or follow your own home practice.