London Marathon – Beginners Training Programme

EXAMPLE BEGINNER 16 WEEK TRAINING PROGRAMME

 

Week 1 20 mins jog Rest 20 mins jog Rest Rest 20 mins jog 2 mile jog
Week 2 20 mins jog Rest 25 mins jog Rest Rest 20-25 mins jog 3 mile jog
Week 3 25 mins jog Rest 25 mins jog Rest Rest 20-25 mins jog 4 mile jog
Week 4 25 mins jog Rest 25 mins jog Rest Rest 20-25 mins jog 5 mile jog
Week 5 30 min run Rest 30 min run Rest Rest 2 mile run 6 mile jog
Week 6 30 min run Rest 30 min run inc 8 x 30sec uphill Rest Rest 25-30 min run 7 mile jog
Week 7 30 min run Rest 30 min run Rest 30 min run 30 min run 8 mile jog
Week 8 30 min run Rest 30 min run inc 8 x 30 sec uphill Rest 30 min run 30 min run 9 mile jog
Week 9 30 min run Rest 2 mile run timed Rest 30 min run 30 min run 10mile jog
Week 10 30 min run Rest 2 mile run timed Rest 30 min run 30 min run 11 mile jog
Week 11 30 min run Rest 3 mile run timed Rest 30 min run 30 min run 12m jog
Week 12 25 min run Rest 3 mile run timed Rest 30 min run 30 min run 14m jog
Week 13 25 min run Rest 4 mile run timed Rest 45 min run 30 min run 16-18m jog
Week 14 20 min run Rest 4 mile run timed Rest 1 hour run 20 min run 10 mile run
Week 15 20 min run Rest 40 min jog Rest 20 min run 20 min run 1 hour run at marathon pace
Week 16 20 min jog Rest 30 min easy jog Rest Rest 20 mins jog RACE DAY
  • When jogging or running – if have to walk this does not play part of the minutes recommended

 

REMEMBER

  • Always make sure warm up and stretch before any training session and stretch after every training session
  • Quality of training rather than quantity is more important
  • If miss a run due to being unwell or for work/social reasons try to move that session to your rest day
  • If weather particularly bad avoid training as will only waste your time and energy
  • If injured do not train – seek advice and help from your physiotherapist – physiotherapists from Physio Comes To You are always easy to reach at any time for advice or treatment
  • If feel particularly tight, sore or have an injury a good sports massage is always helpful