MARATHON TRAINING PROGRAMME FOR BEGINNERS
This marathon training programme is designed to take a casual jogger who is regularly running 5-10kms per week and prepare them to run a marathon in 22 weeks. The plan gradually builds up in distance and includes three lighter recovery weeks in weeks 7, 14 and 21.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total | |
|---|---|---|---|---|---|---|---|---|
| Week 1 | Rest | 3km | 4km | Rest | Rest | 5km | 6km | 18km |
| Week 2 | Rest | 5km | 4km | 4km | Rest | 5km | 7km | 25km |
| Week 3 | Rest | 3km | 7km | 4km | Rest | 5km | 8km | 27km |
| Week 4 | Rest | 5km | 8km | 4km | Rest | 5km | 9km | 31km |
| Week 5 | Rest | 6km | 8km | 3km | Rest | 5km | 10km | 32km |
| Week 6 | Rest | 6km | 10km | 4km | Rest | 5km | 12km | 37km |
| Week 7 | Rest | 6km | 4km | 6km | Rest | 5km | 8km | 29km |
| Week 8 | Rest | 6km | 10km | 7km | Rest | 6km | 13km | 42km |
| Week 9 | Rest | 7km | 10km | 7km | Rest | 5km | 15km | 44km |
| Week 10 | Rest | 8km | 10km | 6km | Rest | 5km | 16km | 45km |
| Week 11 | Rest | Rest | 5km | 8km | Rest | 6km | 18km | 37km |
| Week 12 | Rest | 5km | 10km | 8km | Rest | 6km | 16km | 45km |
| Week 13 | Rest | 8km | 11km | 8km | Rest | 6km | 18km | 51km |
| Week 14 | Rest | 8km | Rest | 6km | Rest | 3km | 12km | 29km |
| Week 15 | Rest | 8km | 14km | 5km | Rest | 6km | 22km | 55km |
| Week 16 | Rest | 8km | 15km | 6km | Rest | 6km | 24km | 59km |
| Week 17 | Rest | 8km | 15km | 6km | Rest | 6km | 26km | 61km |
| Week 18 | Rest | 8km | 12km | 6km | Rest | 6km | 28km | 60km |
| Week 19 | Rest | 8km | 12km | 4km | Rest | 6km | 32km | 62km |
| Week 20 | Rest | 6km | 12km | 8km | Rest | 6km | 34km | 66km |
| Week 21 | Rest | 8km | 12km | 8km | Rest | 6km | 15km | 49km |
| Week 22 | Rest | 5km | 5km | 5km | Rest | Rest | race | 57km |
This programme is suitable for first time marathon runners with a goal of completing a marathon. If you are an experienced runner looking to improve your marathon pb (personal best) then download this free ‘Training Guide for Running’ pdf from our partners at Isowhey. It includes chapters on Nutrition and Hydration for runners and endurance athletes. Advice on creating the perfect running programme, improving running technique, and strength training for runners. It also explains why rest and recovery is so vital for marathon runners, as well as the benefits of compression clothing for endurance athletes. The Isowhey Sports training guide contains expert advice on what supplements are beneficial to endurance athletes and when to take them.
Print this Marathon Training Plan
Print Training Guide for Running
The full range of Sports nutrition products are available for sale on NXT Level Sport website.
Preventing Running Injuries While Training For a Marathon
Typically running injuries are soft tissue in nature and occur in the lower half of the body. The standard treatment is R.I.C.E (Rest, ice, compression, elevation.) After this, you may want to get back running as quickly as possible, however it is important not to run until your injury has fully healed. If this is not possible and you are scheduled to run in an event and need to continue training or compete. Supports and braces may be used at the direction of a physio or other medical professional to protect you from further injury, and aid in your recovery. Often allowing you to continue to train while you recover.
Some common running injuries are Runner’s Knee also technically known as Patellofemoral Syndrome, Patellar Tendonitis, Plantar Fasciitis, Shin Splints which are technically known as Anterior Tendonitis or Tibial Stress Syndrome, Achilles Tendonitis, Calf strains and potentially stress fractures developing from cumulative stresses on the skeletal system.
NXT Level Sport sell a range of strapping tapes, ktape, braces, supports, straps, and sleeves that can support and protect your body during injury. They can also be used to assist with injury prevention. NXT Level Sport offer the supports below for running.
Runner’s Knee – Webtech Full Knee, Webtech Short Knee, Webtech Knee Strap, Trizone Knee
Shin Splints – Anaform Shin Sleeve, Trizone Calf Sleeve (w/ lower leg compression)
Achilles Tendonitis – Trizone Calf,
Patellar Tendonitis – Webtech Knee Strap, Webtech Short Knee, Trizone Knee
Calf Strains, Cramps – Anaform Shin Sleeve, d3 ktape Trizone Calf Sleeve,
Muscle Soreness – massage creams
