Complete your first marathon with this plan 14 week training plan
Run 34min: 10min run and 2min walk, repeat until you hit your target time
Run 3km easy pace
Run 5km steady pace
Run 34min: 10min run and 2min recovery jog, repeat until you hit your target time
Run 3km easy pace
Run 7km steady pace
Run 26min: 5min tempo and 2min walk, repeat until you hit your target time
Run 3km easy pace
Run 9km steady pace
Run 26min: 5min tempo and 2min recovery jog, repeat until you hit your target time
Run 5km easy pace
Run 11km steady pace
Run 28min: 30sec stride and 2min recovery jog, repeat until you hit your target time
Run 5km easy pace
Run 13km steady pace
Run 3km steady pace
Run 5km easy pace
20min run
Run 15km steady pace
Run 30min, 5min tempo and 1min recovery jog, repeat until you hit your target time
Run 8km easy pace
Run 17km steady pace
Run 3km easy pace
Run 8km easy pace
Run a Half-marathon at your own pace
Run 8km easy pace
Run 24km steady pace
Run 42min: 1min stride and 5min recovery jog, repeat until you hit your target time
Run 10km easy pace
Run 28km steady pace
Run 10km easy pace
Run 32km steady pace
Run 8km easy pace
Run 15km steady pace
Run 26min: 5min tempo and 2min recovery jog, repeat until you hit your target time
Run 5km easy pace
Run 10km steady pace
Run 5km steady pace
Run 20min easy pace
It’s Marathon day! Enjoy, have fun and make sure you stay hydrated and fueled
Please make sure you rest on the days you have nothing in your plan, this is really important. Also, stretch on these days, foam rollers are great to give your muscles a really good stretch. Hydrating yourself properly is also something to take seriously when you start increasing your miles. Check out the article below by our very own FRC member, Lil Diamond to find out more.
How to hydrateWant to find out more about how we can help you get into running, reach new goals or you want to get into coaching? Our team are here to help.
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