If you’re training for your first marathon as a bit of a beginner to the longer distance running scene here’s a 20-week plan which might help you on your way

Background

Non-club member, runs or walks regular parkrun events/walks and occasional local 10km charity events
Trains four times per week
Been running or walking for one year
Timed runs not an issue runs/walks for enjoyment and achievement

Overview

To be able to complete marathon distance without undue stress and injury
Aim is to finish the distance by either running or walking sensibly and/or run the whole distance
Training with a group of three other similar ability and non-competitive runners/walkers
Health benefits and weight maintenance are two of the main reasons for running/walking

Training

All runs/walks are based on ‘time on your feet and there is no pressure towards any set pace
Speedier sessions are a waste of time – your target is to complete the 26.2 miles in the best possible shape
In every session it is recommended to run/walk until you can run further without slowing down to walking pace
Make sure your training partners are chatty run/walks seem to pass by much more quickly with welcome distractions
Your eventual target is to complete 6 miles in an hour and then keep going for a further 20 miles

Advice

Get a medical MOT check-up before commencing this programme
Set goals and stick to them
Make sure you wear the right footwear for you (get professional help)
Aches and pains will be encountered make sure you differentiate between these and a potential injury
If too tired, don t be afraid to miss a training day or two
Try some cross-training at a gym (elliptical machine) if you feel too achy for a few days
Run/walk varied routes and try some softer surfaces on some runs/walks
Use your weekends wisely – this is usually when people have more free time so you might find it easier to do your longer runs at weekends
Keep focussed and cut down on alcohol and eat healthily you will burn many more calories

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