From the first to the eighth week, gradually increase your speed; do so … This training program will build on your running endurance and get you ready to race in 12 weeks. Without adequate preparation, it will be difficult to reach the finish line, not to mention the possible injuries you could get before, during and after the marathon. Whatever the reason, running a half marathon is a great thing to do; provided you follow the right plan to get you there. During these weeks, aim to keep your long runs at a fully conversational, relaxed pace of 30-60 seconds a mile slower than your planned marathon pace. Bonus: Sundays and Fridays are rest days! My plan consists of 3 runs a week , and a build up of just 13 weeks (instead of the usual 16-26 week training … Gifts For Marathon Runners + A Free Training Plan. Four weeks away is when you should start to feel yourself peaking. In my opinion, a 12 week marathon training schedule is the absolute minimum length for a thorough marathon preparation.. It may be your first step towards the full marathon. (You may switch the Friday and Saturday training sessions if you wish.) The 12-week half-marathon training guide. As with the crash-course plan, a more traditional marathon build-up of 12 to 14 weeks still requires a basic level of marathon fitness when you begin the program. You can stick to 3 days a week of running, but make sure you do a long run. You want to get a 20 mile training run about 3 weeks before the marathon, so you have to work up your long run to 20. Ahead of the marathon season in 2015, I created a 13 week marathon plan for a friend who’s run a marathon before, and wants to keep running to a sensible level and not have it take over her life. This 12-week half-marathon training plan starts with periods of walking interspersed with periods of running. Your longest walk/run the first week is four miles, and you work up to race-ready over three months. (Related: The Magical Powers of Spending a Weekend Focusing on Workout Recovery) For an older runner, however, Bawcom suggests setting aside 18 to 20 weeks … For the last ten weeks of specific marathon training, try to follow the day-by-day plan as closely as possible. The long run takes an increasing role in marathon training 12-16 weeks out from race day. When you’re younger, you can usually train for a full marathon safely in 12 to 14 weeks. From beginning your training, to lining up at the start and finishing, preparing for and running in the marathon is a fantastic experience that you will never forget. You can also check out some of my other training plans, like the 6 month marathon training plan or 20 week marathon training schedule – because both of these start father out from race day, you can start from a lesser fitness level. It may be your end goal. If you are capable of doing slightly more each day please do, but don’t increase your weekly mileage by more than 10 percent of the training. At six weeks out, you should be aiming to complete two 4 mile runs and two 6 mile runs in the week, with a long weekend run of around 12-14 miles. An 8 Week Marathon Training Plan To Complete A Marathon In Under Five Hours The distances in this marathon training program are the minimum requirement to complete a marathon in under 5 hours. Below is a plan that gradually increases your long run each week. There is a high risk of injury but it is possible. Remember, everyone is an individual and your base level of fitness may vary. With five weeks to go, you should stay with the short run distance, adding 4 miles onto the long run distance. Follow the day-by-day plan as closely as possible to follow the day-by-day plan as closely as.! 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