Marathon Training Program
Experienced endurance athlete

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.

The aim of this page is to provide an insight into a 24 week endurance training program for an experienced endurance athlete wishing to compete in a marathon race. It should be noted that this program also needs to be supported by general and specific strength training, nutrition, mobility and psychology programs.

Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

The following program is suitable for an athlete who has successfully completed a ½ marathon race. If you have not then it is recommended that before commencing this 24 week program you should complete a general endurance training program in which time you build up the distance you run each week to 40 miles.

The weekly increment should not exceed 10% of the current mileage.

Any application of the following training program is at the athlete's own discretion and risk.

Marathon Training Program - mileage based

All figures in the table are miles.

Marathon Training Program - General and Specific Endurance
Week	Total Miles	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	40	10	6 F	4	8	5	Rest	7
2	45	11	7 F	5	8	7	Rest	7
3	50	12	8	5 S	9	6	Rest	10 R
4	55	12	8	6 S	9	8	Rest	2 x 6
5	60	12	8	8 S	9	8	5	10 R
6	60	14	8	6 S	10	2 x 6	Rest	10
7	65	14	2 x 5	8 S	10	2 x 6	Rest	11
8	55	15	8	6 S	10	6	Rest	10 R
9	65	15	2 x 5	8 S	12	8	Rest	12
10	70	16	2 x 5	10 H	12	10 F	Rest	12
11	65	16	2 x 5	10 H	12	1 hr F	Rest	10 R
12	75	17	2 x 5	10 H	12	2 x 6	Rest	8 & 6
13	65	17	8	10 H	12	1 hr F	Rest	12 R
14	80	18	8	10 H	14	1 hr F	2 x 5	12
15	70	18	2 x 5	10 H	12	1 hr F	Rest	13 R
16	85	20	2 x 5	10 H	10	1 hr F	9	8 & 6
17	80	20	2 x 5	10 H	14	1 hr F	6	10
18	75	18	2 x 5	10 H	12	1 hr F	4	15 R
19	90	12	2 x 6	10 H	15	1 hr F	7 & 4	22
20	60	10 & 8	5	8 H	12	1 hr F	4 & 5	Rest
21	70	20 R	8	10 H	14	1 hr F	2 x 5	Rest
22	80	28	5	10 H	14	1 hr F	2 x 5	10
23	24	Rest	6 H	6	Rest	6 H	6	Rest
24	12	6 H	Rest	6	Rest	Rest	Rest	Race

All figures in the table are miles.

Key :

F - Fartlek

H -Include hills

R - Time Trial or Race

S - Speed

Note: 2 x 5 means two 5 mile runs and 10 & 8 means a 10 mile run and an 8 mile run

Supplements

The supplement Choline may be beneficial to the marathon runner.

Post Race

After the race take 4 of 5 days off training and increase your Vitamin C and Zinc intake. Research has shown that in the first week after a marathon, the efficiency of your immune system is reduced and you will therefore be prone to infections. An increase in Vitamin C and Zinc during training can also be considered.

Free Calculator

Training program to build up to 40miles/week - a free Microsoft Excel spreadsheet that you can download and use on your computer.

Prediction based on marathon time

It is possible to predict your 800 metres, 1500 metres, 3 km, 5 km, 10 km, ½ Marathon and Marathon times from your current marathon time using Frank Horwill's four second rule for male athletes and Frank Horwill's five second rule for female athletes.