Full Marathon Beginners Programme Week 13 – 24

Beginner programme – 16 mile race period

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts.

Session 1 Session 2 Session 3
Week 13 Warm up from the tips plus a 10 mins jog
Run 2 mins hard, run 4 mins easy x 3
Walk 5 mins
Run 30 secs fast and 1 mins walk x 4

Cool down – easy 10 mins jog, stretch, drink, eat, rest

45 mins run – Warm up from the tips
Run for 45 mins, very easy run , chatting pace, when you hit 40 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog -15 KM or 1 hour 45 mins which ever is sooner
Week 14 Monaghetti session – Warm up from the tips
The idea here is to get your heart rate up and have a recovery, its a great session for this, and although shortish you will feel a good workout. Instead of focusing on running fast, focus on having fast and light
feet. We’re not worried about what pace you’re going at the moment just getting those legs shifting a bit lighter.
Warm UP – Run or walk for 10 mins, make sure you warm up fully so some arm swings, fast feet and high knees.
Main Set

  • 15 secs run fast feet, 15 secs run easy,
  • 30 secs fast feet, 30 secs easy,
  • 45 secs fast feet, 45 secs easy,
  • 60 secs fast feet, 60 secs easy,
  • 90 secs fast feet, 90 secs easy,
  • 60 secs fast feet, 60 secs easy,
  • 45 secs fast feet, 45 secs easy,
  • 30 secs fast feet, 30 secs easy,
  • 15 secs fast feet, 15 secs easy.

Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep

60 mins run – Warm up from the tips
Run for 60 mins, very easy run , chatting pace. For the last 5 mins increase your speed. Cool down with a 5 mins walk and stretches
Easy Run Day – Warm up from tips
Easy chatting pace jog – 22KM or 2hrs 30 mins whichever is sooner – speed up the last 5 mins.
Week 15 Warm up from the tips page plus 10 mins jog
Run 4 mins steady pace, 4 mins easy x 3 sets
Walk 5 mins
Run 30 secs fast, walk 1 mins easy
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
90 mins run – Warm up from the tips
Run for 90 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 24 km or 2 hours 45 mins whichever is sooner – speed up the last 5 mins.
Week 16 Find a steep hill – Warm up from tips – Plus a 10 mins
Run up for 10 secs, driving your elbows back
Walk down the hill for 2 mins, then repeat 4 times
Now you’re going to run on – this helps build strength & endurance
Run 10 secs fast, jog 2 mins easy x 10
Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep
60 mins run – Warm up from the tips
Run for 60 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches
MOTIVATION 16 MILE RACE DAY
You’ve done the training, enjoy the day.

Beginner programme = 20 Mile race period

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts.

Session 1 Session 2 Session 3
Week 17 Find a steep hill – Warm up from tips – Plus a 10 mins
Run up for 10 secs, driving your elbows back
Walk down the hill for 2 mins, then repeat 4 times
Continue your run – 8 mins Steady pace, then 2 mins easy, then 8 mins steady and 2 mins easy.
Cool down – easy 10 mins jog, stretch, drink, eat, sleep
90 mins run – Warm up from the tips
Run for 90 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 22KM or 2hrs 30 mins whichever is sooner – speed up the last 5 mins.
Week 18 Find a steep hill – Warm up from tips – Plus a 10 mins
Run up for 10 secs, driving your elbows back
Walk down the hill for 2 mins, then repeat 4 times
Continue your run on the flat:

  • Run 4 mins easy pace, run 30 secs fast
  • Run 4 mins easy pace, run 20 secs fast
  • Run 4 mins easy pace, run 15 secs fast
  • Run 4 mins easy pace, run 10 secs fast
  • Run 4 mins easy pace, run 5 secs fast

Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep

90 mins run – Warm up from the tips
Run for 90 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 26KM or 3 hours whichever is sooner – speed up the last 5 mins.
Week 19 1 k efforts – Warm up from the tips page – plus 10 mins
Now do a nice easy 5 mins jog getting a little bit quicker to warm up your body and heart rate. So the idea is to find a 1km loop, or you can do an out and back. The idea is to run it and then run it again quicker or at least hit the same spot, and so on.
Run 1 KM as fast as you can, keeping in mind you need to repeat this another 4 times Recovery – 2 mins to get your breath back, or a 2 mins walk.
Do 5 sets of this
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
90 mins run – Warm up from the tips
Run for 90 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 30KM or 3 hours 30 mins whichever is sooner – speed up the last 5 mins.
Week 20 Warm up from tips – Plus a 10 mins warm up jog
Run up for 10 secs, driving your elbows back
Walk down the hill for 2 mins, then repeat 4 times
Run 20 mins steady pace
Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep
60 mins run – Warm up from the tips
Run for 60 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches
MOTIVATION 20 MILER RACE DAY
You’ve done the training, enjoy the day.

Beginner programme – Marathon Period

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts.

Session 1 Session 2 Session 3
Week 21 Pyramids – These are all about building endurance, find a nice flat road or park to do them in. Warm up from the tips page plus 10 mins easy jog
Main Session

  • Run for 1 mins fast, then jog or walk to recover for 90 secs.
  • 2 mins run, then jog or walk to recover for 3 mins
  • 3 mins run,then jog or walk to recover for 4 mins
  • 4 mins run, then jog or walk to recover for 5 mins
  • 3 mins run,then jog or walk to recover for 4 mins
  • 2 mins run, then jog or walk to recover for 3 mins
  • Run for 1 mins fast, then jog or walk to recover for 90 secs.
  • Try to maintain the fast speed that you had on the 1 mins for the 4 mins….. (hint- don’t go off too quick)

Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep

90 mins run – Warm up from the tips
Run for 90 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 30KM or 3 hours 30 mins whichever is sooner – speed up the last 5 mins.
Week 22 Warm up from tips – Plus a 10 mins warm up jog
Run 4 mins steady pace, 2 mins easy x 4
Walk 5 mins
Run 20 secs fast, walk 1 mins x 4

Cool Down easy 10 mins jog home, stretch, drink, eat, sleep

60 mins run – Warm up from the tips
Run for 60 mins, very easy run , chatting pace, when you hit 50 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 26KM or 3 hours whichever is sooner – speed up the last 5 mins.
Week 23 1 k efforts – Warm up from the tips page – plus 10 mins

  • Run up for 10 secs, driving your elbows back
  • Walk down the hill for 2 mins, then repeat 4 times
  • Run 4 mins easy pace, run 30 secs fast
  • Run 4 mins easy pace, run 20 secs fast
  • Run 4 mins easy pace, run 15 secs fast
  • Run 4 mins easy pace, run 10 secs fast
  • Run 4 mins easy pace, run 5 secs fast

Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep

60 mins run + some mini efforts – Warm up from the tips

Run for 60 mins, very easy run , chatting
Walk for 5 mins
Run 30 secs fast, 1 mins walk x 6 Cool down with 5 mins walk and

Easy Run Day – Warm up from tips
Easy chatting pace jog -15 KM or 1 hour 45 mins which ever is sooner
Week 24 45 mins run – Warm up from the tip
Run for 45 mins, very easy run , chatting pace.
Cool down with a 5 mins walk and stretches.
Very easy leg spin – 30 mins
This is just to keep your legs moving, you could do an easy walk if preferred
MOTIVATION MARATHON RACE DAY
You’ve done the training, enjoy the day.