If you’re working towards a spring marathon and aiming for a time of around four hours check out this 18-week training plan

Background

Club member, runs regularly and competes in all local events including cross country and road races ranging from 5km to half-marathon
Trains five to six times per week and runs for 60-70min on a Sunday
Been running for three years or longer
Aims for PBs, however enjoyment and socialisation play a major role in involvement as well as team events

Overview

Targeting to complete the marathon distance in around 3hr 45min – 4hr 15min
Aiming to run the whole distance
Training with a group of 12 or so similar ability runners on club nights and with around 2-3 training partners also targeting the same marathon as you on other nights

Training

Most runs are based on ‘time-on-feet with sessions at slower than marathon pace, marathon pace and half-marathon pace plus some 10km speedier runs to improve running efficiency
When specific build-up begins (around 12 weeks prior to race) focus will be on pace judgement
Fastest race pace target (3hr 45min) is around 8min 30sec per mile which is around 7 miles in an hour
There is no need to run the marathon distance in training consistency of training will give greater benefits

Advice

Set training goals and try to stick to them
Wear the right footwear for your biomechanics (get professional help)
Aches and pains will be encountered make sure you differentiate between these and a potential injury
If too tired or achy, don t be afraid to miss a training day or two or even deviate from the training plan
Try some cross-training at a gym (elliptical machine) if you feel too achy for a few days or if the winter weather becomes too dangerous
Try varied routes and some softer surfaces in daylight hours to alleviate the stresses and strains on muscles and joints
Keep focussed and cut down on alcohol and eat healthily. You will burn many more calories in your training these need to be replaced correctly
When trying to run at a pre-determined pace select a flat route as hills will play havoc with your target speed
Look for some build-up races as part of your training. A half-marathon or longer (not a marathon) around 10-12 weeks before your marathon would be perfect, plus some 10km races to hone your speed and act as fitness tests. These also make a welcome break from the tedious training plan!

Note:
STMP = slower than marathon pace
MP = marathon pace
HMP = half-marathon pace
In sessions where reps are stated, include at least a 10min warm-up and 10min cool-down

Looking for a beginner training plan? You can find one here

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