17-WEEK BEGINNER TRAINING SCHEDULE

Introduction:

The following training programmes cover a period of 17 weeks. Before embarking on one of these marathon training plans you should have done four to eight weeks of steady running so that you have a foundation of fitness to build on. Each programme is designed to cater for diferent levels and abilities so it’s important that you choose the right plan for you. A training schedule needs to be challenging but not so that you feel out of your depth.

Key:

ER Easy Run

A run you could easily hold a conversation while running.

SR Steady Run

You could hold a conversation but you would be taking a few breaths between sentences.

TR Threshold Run

You be breathing heavily between sentences and would rather not talk

HR Hill Run

IR Interval Run

Varying between fast and slow ef orts

LR Long Run

MP Marathon Pace

1/2MP Half Marathon Pace

H&N Hydration & Nutrition Strategies

WEEK 1

Mon Rest

Tues 10 min walk, 20 min ER, 5 min walk

Wed Rest

Thur 10 min walk, 30 min ER, 5 min walk

Fri Core & Stretching

Sat or Sun 5 min walk, 30 min LR, 5 min walk,

10 min ER, 5 min walk

WEEK 2

Mon Rest

Tues 35 min ER

Wed Rest

Thur 5 min walk, 35 min ER, 5 min walk

Fri Core & Stretching

Sat or Sun 5 min walk, 45 min LR, 10 min walk

WEEK 3

Mon Rest

Tues 40 min ER

Wed Rest

Thur 15 min ER, 10 min SR, 15 min ER

Fri Core & Stretching

Sat or Sun 5 min walk, 55 min LR, 5 min walk

WEEK 4

Mon Rest

Tues 40 min ER

Wed Rest

Thur 45 min IR as 5 min ER, 10 min SR, 5 min ER,

Fri Core & Stretching

Sat or Sun 5 min walk, 65 min LR, 5 min walk

5 min TR, 10 min ER, 5 min SR, 5 min ER

WEEK 5

Mon Rest

Tues 45 min ER

Wed Rest

Thurs 45 min IR as 5 min ER, 15 min SR, 5 min ER,

Fri Core & Stretching

Sat or Sun 5 min walk, 75 min LR, 5 min walk

5 min TR, 5 min ER, 5 min SR, 5 min ER

WEEK 6

Mon Rest

Tues 10 min ER, 5 x (3 min TR, 2 min ER), 15 min ER

Wed Rest

Thur 45 min IR as 10 min ER, 15 min SR, 5 min ER,

Fri Core & Stretching

Sat or Sun 10 miles LR

10 min TR, 5 min ER

WEEK 7

Mon Rest

Tues 20 min ER

Wed Rest

Thur 40 min ER

Fri Core & Stretching

Sat or Sun 50 min ER

WEEK 8

Mon Rest

Tues 10 min ER, 8 x (2 min TR, 2 min ER), 10 min SR

Wed Rest

Thur 10 min ER, 3 x (7 min TR, 2 min ER), 10 min ER

Fri Core & Stretching

Sat or Sun 12 miles LR. Practise H&N

WEEK 9

Mon Rest

Tues 40 min ER

Wed Rest

Thur 50 min SR

Fri Core & Stretching

Sat or Sun 14 miles LR. Practise H&N

WEEK 10

Mon Rest

Tues 50 min ER

Wed Rest

Thur 10 min ER, 20 min HR, 5 min ER, 10 min SR

Fri Core & Stretching

Sat or Sun 16 miles LR. Practise H&N

WEEK 11

Mon Rest

Tues 10 min ER, 5 x (5 min TR, 2.5 min ER), 10 min ER

Wed Rest

Thur 40 min ER

Fri Core & Stretching

Sat or Sun Run a Half Marathon

WEEK 12

Mon Rest

Tues 50min ER

Wed Rest

Thur 10 min ER, 3 x (8 min TR, 2 min ER),

Fri Core & Stretching

Sat or Sun 18 miles LR 3 x 4 miles MP at start, middle & end.

5 x 30 sec fast, 5 min ER

Practise H&N

WEEK 13

Mon Rest

Tues 35 min ER

Wed Rest

Thur 5 min ER, 40 min SR, 5 min ER

Fri Core & Stretching

Sat or Sun 20 miles LR. Practise H&N

4 WEEKS TO GO!

Mon Rest

Tues 30 mins ER

Wed Rest

Thur 1 mile ER , 4 miles HMP, 1 mile ER

Fri Core & Stretching

3 WEEKS TO GO!

Mon Rest

Tues 30 mins ER

Wed Rest

Thur 2 miles ER, 4 miles HMP, 2 miles ER

Fri Core & stretching

Sat or Sun 13 miles LR. Practise MP and H&N

Sat or Sun 22 miles LR. This will be your fi nal long training run.

Practise MP and H&N

2 WEEKS TO GO!

Mon Rest

Tues 30 mins ER

Wed Rest

Thur 1 mile ER, 5 x (2 mins TR, 2 mins ER), 1 mile ER

Fri Core & Stretching

Sat or Sun 8 miles ER

1 WEEK TO GO!

Mon 10 mins MP, 20 mins HMP, 10 mins MP

Tues Rest

Wed 20min ER

Thur Rest

Fri 20min ER

Saturday Gentle stretching

Sunday Race day! Remember to stretch & warm down with a 15 min walk. Eat & drink well.

Consult the Experts

Remember that running is a highly demanding activity with a high chance of injury. Be diligent especially if you are a beginner and schedule into your training time some injury prevention. Always consult with your doctor to make sure you are fit and well enough to start this program and able to cover the distances set out. If at anytime you feel unwell stop and seek medical advice. Also consider visiting a Physiotherapist of Sports Therapist for massage and injury prevention treatment.