Training & advice

Sixteen week schedule to get round a marathon

Before starting training for a marathon it is important that you have a health check-up from your GP to ensure that you are given the all clear to run 3 - 4 days per week. Once you have been given the all clear the best plan of action is to join a running group where you can tap into the knowledge and expertise of the group leader. There is help at hand for beginners through jogscotland and RunTogether

If this is not possible you could use the programme below as a guide. Once you are on the programme you must listen to your body and have another check up if anything is hurting or if you feel unwell. Having said that, it would be quite unusual not to feel at least some aching in the muscles at the start of the programme but you need to know whether this is temporary, tired muscles or the start of an injury. You should do supplementary work to keep yourself injury free. This includes stretching, massage and strengthening exercises. Dynamic stretching should be carried out before any run that requires you to move faster than a jog and static stretching should be carried out afterwards. Again, a running leader would be able to teach you these or you could look for tips on the runrobustly section of runbritain.

There are at least two free days per week on this schedule. These can either be used for rest or 'active rest' which could be a gentle bike ride, swimming or walking. You should listen to your body and have complete rest if you are feeling tired.

The days don't have to be carried out as they are written below. Feel free to switch them around if they don't fit in with your lifestyle but the rule of thumb is to always have an easy day after a hard day. Recovery is an important part of training and is the time when the body adapts to the work you are giving it!

By Jackie Newton, UKA Level 3 endurance coach.

Week one
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
20 mins jog and walk		20 mins jog and walk			20 mins jog and walk	60 mins jog and walk
Week 2
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
25 mins jog		25 mins jog			25 mins jog	90 mins jog and walk
Week 3
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
25 mins jog		25 mins jog			25 mins jog	90 mins jog and walk
Week 4
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
25 mins jog		25 mins jog			25 mins jog	60 mins jog
Week 5
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
20 mins jog		30 mins jog			Do a parkrun	90 mins jog and walk
Week 6
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 mins jog		10 mins jog, 8 X 30 secs running up hill and jogging down, 10 mins jog			30 mins jog	60 mins jog
Week 7
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 mins jog		30 mins jog		30 mins jog	20 mins jog	60 mins jog
Week 8
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 mins jog		30 mins jog		30 mins jog		Half marathon event
Week 9
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 mins jog		10 mins jog, then push yourself for 8 mins before jogging again for 5 minutes and repeat this twice		30 mins jog	30 mins jog	90 mins jog
Week 10
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 mins jog		10 mins jog then 8 X 30 secs running uphill and jogging down, 10 mins jog		30 mins jog	Do a parkrun	2 hours jog walking 2 mins in every half hour. Practise drinking

Week 11
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 mins jog		10 mins jog then push yourself for 8 mins before jogging again for 5 mins and repeat twice		30 mins jog	20 mins jog	10km event
Week 12
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 mins jog		10 mins jog then 8 X 40 secs running uphill and jogging down, 10 mins jog		30 mins jog	Do a parkrun	3 hours jog walking 5 mins in every hour. Practise drinking.
Week 13
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
20 mins jog		10 mins jog then 8 mins faster than in week 11, 5 mins jog and repeat twice		30 mins jog	20 mins jog	Half marathon event
Week 14
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
20 mins jog		40 mins jogging the first half and increasing the pace over the 2nd half with the last 5 mins jog		30 mins jog	20 mins jog	10km event
Week 15
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
20 mins jog		40 mins jogging the first half and increasing the pace in the 2nd half with the last 5 mins jog		20 mins jog	Do a parkrun	60 mins jogging the first 40 minutes and increasing the pace towards the end with the last 5 mins jog
Week 16
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
20 mins jog	10 mins jog, 10 mins increasing the pace, 10 mins jog	30 mins jog		20 mins jog		RACE DAY

While runbritain takes every care to help readers with training, diet and injuries, neither they, nor their contributors, can accept responsiblity for illness or injury caused as a result of advice given.