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Marathon Training Plan first marathon

Paddy Ryan
By Paddy Ryan

June 19, 2015

Marathon start

Here is the RunRepublic.ie Marathon Training Plan for people who just want to have fun!!

Endurance phase Work on building your aerobic base with long runs and in introduction to speed training and fartlek sessions.
Strengthening phase Maintain mileage base with further long runs, building on the fartlek sessions and adding in some hill work.
Sharpening phase Faster speed work, final push with long runs.
Tapering phase Lower mileage, rest and mental preparation

This schedule is designed for anyone who isn't too fussed about how quickly they get round in, just as long as they get round eventually! Each of the runs should be carried out as a run / walk. Start off by running as far as you comfortably can and then walking for a minute or two, then repeating for the duration of the training session. As your fitness improve try to increase the length of time you spend running and reduce the length of "walk" time. 

WEEK
MON
TUES
WEDS
THURS
FRI
SAT
SUN
TOTAL
1
 Rest 30mins 40mins Rest 40mins Rest 60min
2hrs 50min
2
 Rest 30mins 45mins Rest 40mins Rest 1hr 40min
3hrs 35min
3
 Rest 40mins 45mins Rest 40mins Rest 70min
3hrs 15min
4
 Rest 40mins 50mins Rest 40mins Rest 2hr
4hrs 10min
5
 Rest 40mins 55mins Rest 40mins Rest 70min
3hrs 25min
6
 Rest 45mins 55mins Rest 45mins Rest 2hr
4hrs 25min
7
 Rest 45mins 60mins Rest 45mins Rest 2hr 40min
5hrs 10min
8
 Rest 45mins 60mins Rest 45mins Rest 3hr run
5hrs 30min
9
 Rest 45mins 60mins Rest 45mins Rest 90min
4hrs
10
 Rest 45mins 60mins Rest 45mins Rest 3hr 30min
6hrs
11
 Rest 45mins 60mins Rest 45mins Rest 90min
4hrs
12
 Rest 45mins 60mins Rest 45mins Rest 4hr
6hrs 30min
13
 Rest 45mins 60mins Rest 45mins Rest 2hr
4hrs 30min
14
 Rest 30mins 45mins Rest 30mins Rest 70min
2hrs 55min
15
 Rest 20mins 30mins Rest 20mins Rest RACE DAY!
6hrs 20min
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