HOW TO USE THE 16-WEEK MARATHON PLAN

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1 LET S RUN! YOUR MARATHON PLAN STARTS HERE HOW TO USE THE 16-WEEK MARATHON PLAN To ensure you make it to the Start Line in great shape to enjoy your marathon adventure, we ve devised a training plan to help you get race-ready. The plan is aimed at novice marathon runners covering the distance for the first time, with a few tweaks and challenges if you want to test yourself, or if you feel like pushing on a bit if your training is going really well. The plan assumes that you will run three times a week and that you ve done very little running in the past but are generally in good health and committed to your marathon journey. The days of the week shown are not fixed and only proposed. If you change them, try to ensure that a run day is followed by a rest day (for example, run on Monday, Wednesday and Saturday or Tuesday, Thursday and Sunday). Remember, a training plan is a guide to help you reach Race Day prepared, injury-free, confident and race-ready. Listen to your body as you work through the plan; aim to stick to it, yet adapt it and be flexible when you need to. We ve broken your marathon training plan down into four key phases. Each phase is four weeks long. Work through each week concentrating only on the daily run and week that lies ahead. Easy Runs (ER) (less than 60 per cent maximum effort) During an easy run, you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you re a new runner nothing may feel easy at first slow down, walk if necessary and control your effort. Steady Runs (SR) (60-70 per cent maximum effort) These are the bread and butter of your training, the miles in the bank. Steady runs build the base that is the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip. Tempo Runs (TR) (70-80 per cent maximum effort) Running at tempo pace is great for improving your running economy. It s a sustained cruise pace that requires concentration. You will find these runs slightly uncomfortable as you try to run faster but they are worth it. Long Runs (LR) These are a real focus of the plan. They should be used to develop strength and endurance but also to practise your target marathon pace and control. Long runs are shown in both time and distance. Interval Runs (IR) These include periods of higher intensity effort or faster running interspersed with periods of recovery or rest. Having rest between bouts of harder running means you can maintain the quality and pace of the effort.

2 GETTING STARTED: WEEKS 1-4 (MONDAY 7 JANUARY SUNDAY 3 FEBRUARY) These first four weeks begin to build a firm foundation for your marathon journey. Establishing a routine is crucial as your training plan kicks off. Remember your commitment to three runs a week and look at your work, social, home and lifestyle schedule to identify opportunities to fit in a training session. Devise a structure that is realistic rather than overambitious. WEEK 1 This week is about committing to getting out of the door and going for it. TUE: 10-min walk, 10-min ER, 3-min walk, 10-min ER, 10-min walk = 43 MINUTES THU: 10-min brisk walk, 20-min ER, 10-min brisk walk = 40 MINUTES SUN: 10-min walk, 30-min ER, 10-min walk = 50 MINUTES Take your time to ease into each workout. Training for a marathon is a little like Race Day itself; you ve got to pace your effort out over the next 16 weeks, not use up all your mojo in week one! Base miles are important. If you ve got a little more bandwidth available for your training then add in a fourth run this week: an easy 40 minutes. WEEK 2 Reflect on your first week, identify your workout opportunities for this week and tweak your workout timings if appropriate. TUE: 10-min walk, 10-min ER, 10-min walk, 10-min ER = 40 MINUTES THU: 10-min brisk walk, 30-min ER, 10-min brisk walk = 50 MINUTES SUN: 10-min walk, 20-min ER, 10-min walk, 15-min ER, 10-min walk = 65 MINUTES Don t be afraid of breathlessness. Understanding and regulating your breathing is a part of becoming a marathon runner. You may well be out of breath when you start running. If so, keep calm, slow down, walk if you need to, and your breathing rate will drop. If you re feeling good and seeking a little more, then drop or reduce the walking breaks from the runs this week. WEEK 3 Runs should start to feel a little easier. If this isn t the case, don t panic. Keep your pace and effort under control and stick with it. THU: 5-min brisk walk, 45-min ER, 5-min brisk walk= 55 MINUTES SUN: 10-min walk, 30-min ER, 10-min walk, 30-min ER, 10-min walk = 90 MINUTES (or distance goal of 6 to 8 miles) When your run duration increases, think about how you can be super-effective with your time management and creatively find ways to fit in every run. Be a little more ambitious with your additional 40-minute run this week and try to run the second half of the run faster than the first. WEEK 4 Value your routine and stick to it. Your walk periods will start to reduce this week, you ll be running continuously for longer, and your overall time on your feet will increase. TUE: 5-min walk, 30-min ER, 5-min walk = 40 MINUTES THU: 5-min brisk walk, 40-min ER, 5-min brisk walk = 50 MINUTES SUN: 10-min walk, 30-min ER, 10-min walk, 20-min ER, 10-min walk = 80 MINUTES Training schedules are designed to support you; to help you progress appropriately. Yet, sometimes a little flexibility and creativity is required and that s ok. This week, to build your base, drop in a fourth run. Make it a controlled, steady and smoothly paced 45-minute run.

3 GETTING INTO IT: WEEKS 5-8 (MONDAY 4 FEBRUARY SUNDAY 3 MARCH) The second phase of your marathon journey is about sticking with the training and starting to notice the positive changes both physically and mentally that will begin to emerge as you get more and more into your running. It s time to build on your routine, be consistent and develop your distance. WEEK 5 Allow your body time to adapt; spend some time focusing on you. This week your runs are continuous but a little shorter in duration. Bank them and boost your confidence. THU: 30-min ER SUN: 25-min ER, 2-min walk, 25-min ER = 52 MINUTES Keep your shoulders, neck and head relaxed when you run. Now that you re four weeks in, learn to stay calm, be patient on your run, breathe slowly and in control. If your last four weeks have gone better than expected, this week add in a fourth run with a little intensity. Try this session: 10-min ER, 10-min TR, 5-min ER, 10-min TR, 10-min ER (45 minutes in total). WEEK 6 This is when your marathon training truly starts to kick in. You re layering up strength and teaching your body to tolerate the miles that are to come. THU: 10-min ER, (1-min TR, 2-min walk) x 8, 10-min ER = 44 MINUTES SUN: (20-min ER, 5-min brisk walk) x 4 = 1 HR 40 MINUTES (or distance goal of 6 to 8 miles) When tempo running, don t do too much, too soon. Gradually increase your effort, control your form, feel your stride lengthen and your cadence quicken. Stay smooth. Add an extra two miles to your longest run at the weekend and drop in an extra 15 minutes to a mid-week run. WEEK 7 It might feel like it s getting tough now, the days are short, the mornings and evenings are dark (and probably wet!). This week get your head down and deliver on your runs. THU: 10-min ER, (90-sec TR, 2-min walk/er) x 8, 10-min ER = 48 MINUTES SUN: (30-min ER, 5-min brisk walk) x 3 = 1 HR 45 MINUTES (or distance goal of 8 to 10 miles) Start to think about your fuelling and hydration. As your runs increase in duration, you ll need to consider how to carry your drinks, as well as what and how much to drink and eat when you run. Again, add in 30-min TR and increase your longest run by a couple of miles or 20 minutes. WEEK 8 Launch yourself into the vital second half of your plan with a steady, controlled and well-executed week of running. THU: 10-min ER, (2-min TR, 2-min walk/er) x 8, 10-min ER = 52 MINUTES SUN: (25-min ER, 5-min brisk walk) x 4 = 2 HRS (or distance goal of 10 to 12 miles) Running a great marathon is about integrating regular and appropriate running into your life to create a happy, fitter, purpose-filled approach to your personal marathon goals. Don t! You re doing enough. Be kind to yourself, there s no need to keep asking for more

4 GOING LONGER: WEEKS 9-12 (MONDAY 4 MARCH SUNDAY 31 MARCH) This third phase is probably the most important of your entire build up. It s certainly the toughest, yet also the most beneficial to your marathon success story. You ll start to feel the benefits of the training you ve done so far; you ll feel more confident and will be able to run for longer. Now is the time to teach your body to deal with even greater distances, focus on building up your long run, spend time understanding and working out your marathon pace judgement and learning what psychological strategies you can draw on to give yourself the mental strength you need to go the distance. WEEK 9 The next few weeks are all about progressing your long run and building your capacity to cover the marathon distance. THU: 10-min ER, (4-min TR, 3-min walk/er) x 4, 10-min ER = 48 MINUTES SUN: (28-min ER run, 2-min walk) x 4 = 2 HRS (or distance goal of 10 to 12 miles) You might think you need to cover 26 miles in training to be able to run a marathon. Relax, you don t! It s the accumulation of regular runs that prepares you to do the distance. Consistency matters more than infrequent distance. Add an extra two miles to your longest run this week and while doing it, try to lock into what feels like your target marathon pace. WEEK 10 Familiarise yourself with your Race Day approach, your routines, your kit, your meal timings, content and quantities, how to stay relaxed, calm and in control and how to pace your effort. TUE: 10-min ER, (3-min TR, 1-min ER) x 3, 10-min ER = 32 MINUTES THU: 30-min ER SUN: Race a half marathon, do a long run of 2 HRS 30 MINS, or distance goal of 12 to 14 miles When you apply pressure, your form can slip. Lock in good form when you run with posture reminders. Keep your hips high, your chin level, your shoulders square, look upwards and forwards. Lift your spirits and run tall. A race gives you the chance to ask bigger questions of yourself and really push your limits in the race (or longer training run). Set yourself goals and a strategy to achieve them. WEEK 11 These next few weeks are arguably the toughest in your build up distances get longer and pressure builds. Stay calm. Be disciplined. Learning about pace and effort is vital. TUE: 45-min ER THU: 10-min ER, (5-min TR, 3-min ER) x 5, 10-min ER = 1 HR SUN: (28-min ER, 2-min walk) x 5 = 2.5 HRS (or distance goal of 14 to 16 miles) Run continuously if you re confident to do so. Include a few miles, say 4 to 6, at target marathon pace Get to know your target marathon pace. This is your ideal finish time divided by 26 to reveal a pace-per-mile (or mile split) expressed as minute miling. An average pace of 11-minute miling would produce a 4 hour 48-minute finish time. Drop in a mid-week eight-mile run at your target marathon pace. Add an extra couple of miles to your longest weekly run to hit 18 miles. WEEK 12 You re in the deepest part of your training right now and it s going to take the greatest level of application and commitment. TUE: 50-min ER THU: 10-min ER, (6-min TR, 2-min ER) x 4, 10-min ER = 52 MINUTES SUN: (28-min ER, 2-min walk) x 6 = 3 HRS (or distance goal of 16 to 18 miles) Run continuously if you re confident to do so. Include a few miles, say 4 to 6, at target marathon pace Pay close attention to how you re feeling before, during and after running. Listen to your body and look after it (usually with rest, recovery and food) when it hurts more than normal. Ignoring symptoms of injury or illness at this time can end in Race Day disaster. Drop in a mid-week marathon-paced eight-mile run. Add an extra couple of miles to your longest weekly run to hit 20 miles

5 GETTING RACE READY: WEEKS (MONDAY 1 APRIL SUNDAY 28 APRIL) This final four-week phase is all about holding yourself together, staying healthy and injury-free and putting the final touches of less not more to your running. By now all but the final few bits of hard work are done and you ll be starting to ease back, run smart, do less, feel stronger, feel more confident (although a few last-minute wobbles are really common), and feel ready to tackle Race Day. WEEK 13 This week you ll complete your longest run. Focus, plan and prepare. Relax, be patient, be smooth and consistent, tick off the miles and complete your long run. TUE: 50-min ER THU: 10-min ER, 10 min SR, 10-min at marathon pace, 10-min TR, 10-min ER = 50 MINUTES SUN: Longest run: (28-min ER, 2-min walk) x 7 = 3.5 HRS Run continuously if you re confident to do so, or focus on a distance goal of 18 to 20 miles Start off 45 to 60 seconds per mile slower than your target race pace and then ease into continuous (6 to 10) miles concentrating on hitting pace targets. Focus your week on delivering your final and longest run. Add an extra couple of miles to your longest weekly run to hit 22 miles, and if you re really feeling it, run the final six miles faster than your target marathon pace. WEEK 14 You ll start to taper this week, which means you ll run smarter, run less, feel fresher, reach a peak and get raceready. Don t be tempted to do more and throw in last-minute panic miles or you ll risk being tired on the Start Line. THU: 10-min ER, (3-min at marathon pace, 3-min at fasterthan-marathon pace) x 5, 10-min ER = 50 MINUTES SUN: (45-min ER, 2-min walk) x 2 = 94 MINUTES. Run continuously for 90 minutes if you re confident to do so You don t lose all the training benefits by doing less running the closer the marathon gets. You won t lose any of the fitness you have gained over the past few months by being sensible and doing less as the race draws closer. Trust your training. Add in an extra five-mile run at target marathon pace. Hit this pace bang on. Your goal should be to feel smooth, relaxed and in control like you could do this run five times over! WEEK 15 A steady week of final miles will tie up your marathon training routine. Include some marathon-paced running this week. If you have a pre-race wobble, don t panic. Be confident, kind to yourself and try to sleep a few extra hours over the week. THU: 10-min ER, 20-min at marathon pace, 10-min at fasterthan-marathon pace, 10-min ER = 50 MINUTES SUN: 70-min ER. If you re up for it, finish this run with a few miles (no more than six) at target marathon pace You ll run a better marathon slightly under-prepared and fresh than you will slightly over-prepared and fatigued. Be confident you ve done all you can. If you re still not sure then reconsider your expectations and lower your goals accordingly. In your mid-week run, include 40 minutes at target marathon pace. WEEK 16 You can only do too much this week. Your training should be light. Run regularly, but just a little, and resist the temptation to test yourself one last time. THU: 5-min ER, 12-min at marathon pace, 5-min ER = 22 MINUTES SUN: Race Day take a moment to stand confidently on the Start Line of the Virgin Money London Marathon. Look around; you ve made it. Reflect on how far you ve come, close your eyes, breathe deeply, and get ready for one of the best days of your life It s totally normal to doubt yourself, question your sanity, and worry about whether you can do it. Turn your maranoia on its head and take control; reassure yourself and be ready. Remember, this week is about less, not more. If you re tempted to do more, hold back and save your big effort for Race Day.