Full Marathon Training Plan (50-60 km Weekly Mileage)

Welcome to Your Personalised 42KM First Marathon Training Plan! This 20-week program is designed for individuals targeting their first marathon, aiming to reach a peak weekly mileage of 50-60 km. It’s ideal for athletes who are ready to progress toward consistent training, improve endurance, and build the confidence needed to conquer their first 42K.

Getting Started Call:

We’ll kick off your marathon journey with a personalised getting started call, discussing your current fitness level, running background, and goals to ensure the plan is tailored to your unique needs and lifestyle.

Communication:

Expect weekly check-ins to monitor your progress, answer questions, and provide motivation. We’re here to support you every step of the way to ensure you're confident as race day approaches.

Consultations:

You’ll benefit from 30-minute consultations twice a month. These sessions will give you the opportunity to dive deeper into your training, discuss any challenges, and adjust the plan as needed to suit your development.

Plan Structure & Updates:

This 20-week plan is structured into four key phases to gradually build your fitness and mileage:

• Foundation Phase (Weeks 1-6): Build a solid aerobic base with steady weekly mileage around 30-40 km. This phase focuses on easy-paced runs and long, slow distance runs to gradually increase your endurance.
• Strength & Speed Phase (Weeks 7-12): Introduce intervals and tempo runs to enhance your strength and speed, while still focusing on gradual mileage progression.
• Peak Phase (Weeks 13-18): Reach a weekly mileage of 50-60 km, with long runs of up to 30-32 km to prepare your body for marathon distance.
• Taper Phase (Weeks 19-20): Reduce mileage to allow your body to fully recover and be race-ready for your marathon.

We will update your plan weekly, ensuring it's adaptable to your progress and evolving fitness.

Components of the Plan:

Your training will include a balanced mix of runs and recovery sessions:

• Mileage Progression: Starting with around 30-40 km per week, the plan will gradually increase to 50-60 km per week at peak, giving you the stamina for marathon day.
• Strength Training: Incorporating weekly strength sessions to improve running form, endurance, and injury prevention.
• Mobility & Flexibility: Structured mobility and stretching routines to keep you flexible and injury-free.
• Recovery Runs & Rest Days: Key recovery runs and rest days are built in to ensure your body can adapt and stay strong throughout the training cycle.

Strength Training Over Video Call:

Each week, you’ll receive one video-based strength training session, designed to complement your running and enhance your overall performance. These sessions focus on improving muscle strength, stability, and resilience.

Terrain-Specific Guidance:

We will guide you on terrain-specific workouts, preparing you for different conditions you might face on race day. Whether it's flat, rolling hills, or mixed terrain, we’ll ensure you’re ready to tackle your first marathon confidently.

Periodized Training:

This plan follows a periodized structure, which helps you gradually increase your weekly mileage and effort while avoiding overtraining. You’ll have lighter weeks to recover and progressively challenge yourself to peak at the right time.

Diverse Workouts:

Your training will feature a variety of run types to improve different aspects of your fitness:

• Long Runs: Build endurance and prepare for the marathon distance, gradually increasing up to 30-32 km.
• Tempo Runs: Mid-distance runs at a comfortably hard pace to improve speed and endurance.
• Intervals: Speed-focused sessions with short, fast repeats to enhance your aerobic capacity and running efficiency.
• Recovery Runs: Easy-paced runs to help your muscles recover while still maintaining your fitness.

Peak Mileage:

Your peak mileage will reach 50-60 km per week during the final phase of training, ensuring you have the necessary endurance for the marathon distance. Long runs will top out at 30-32 km, helping you mentally and physically prepare for race day.

Metric Tracking:

You’ll be able to track your progress using time, distance, and effort-based metrics. Monitoring improvements in pacing, heart rate, and recovery will keep you motivated and provide feedback on your development.

Taper and Race Day Preparation:

In the final two weeks, your mileage will decrease as you enter the taper phase, allowing your body to recover and be fresh for race day. During this period, we’ll focus on strategies for race day pacing, nutrition, and mental preparation to ensure you're ready to tackle your first marathon with confidence.

Detailed Workout Descriptions:

Each run will come with clear and detailed descriptions, including pace guidance and intensity targets, so you know exactly what to aim for in each session.

Who Is This Plan For?

This plan is ideal for athletes who:

• Have been running consistently for 5-10 hours per week and are ready to take on their first marathon.
• Want to gradually increase their weekly mileage to 50-60 km and improve their aerobic base.
• Are committed to following a structured plan to build strength, endurance, and confidence for race day.