This training programme is an 8-week introductory programme. Remember that it is your overall fitness which will determine your success in the marathon, not the quantity of miles in your training log or even the number of long runs which you have completed.

Drinking - on long runs drink water before you run, not too much so as to make you uncomfortable, and sip water during the run. Don't get thirsty. During the marathon you will have available isotonic drinks. They are useful for replacing salts and sugar. If you intend to use them train with them.

Eat a well balanced, sensible diet. Increase the carbohydrate content with rice, pasta, bread and potatoes.

Wear the right shoes for you. Seek advice from a good running shoe shop. Take along your old trainers for inspection. It is a good idea to have two pairs and alternate them. By the time of the marathon you will have a pair that are comfortable and not worn out.

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

Walk/jog 20mins

Rest

Walk/jog 30mins

Rest

Walk/jog 30mins

Rest

40 min walk/jog

Week 2

Jog 15 mins

Rest

Walk/jog 40mins

Rest

Walk/jog 30mins

Rest

Jog 25 mins

Week 3

Walk/jog 50mins

Rest

Walk/jog 60mins

Rest

Jog 30 mins

Rest

20 mins fast

Week 4

Walk/jog 60mins

Rest

Run 25mins

Rest

Jog 40 mins

Rest

Jog 50 mins

Week 5

Rest

Rest

Jog 45mins

Rest

Easy 20 mins

Rest

Run 3km fast

Week 6

Easy 30 mins

Rest

Jog 60mins

Rest

Run 45 mins

Rest

jog 60 mins

Week 7

Rest

40 mins fast

30mins easy

Rest

45 mins easy

Rest

Run 45 mins

Week 8

Rest

Run 45mins

Rest

Run 30mins

Rest

Rest

5km race