Half Marathon Training Program Spreadsheet (Advanced) About Kyle Risley Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. In some cases, these cookies involve the processing of your personal data. r risk of developing heart disease. Oursub 3 hour marathon programis backwards-engineered around beating the three hour mark. You should also include a couple of days set aside for strength or functional training and at least two rest days to recover (which could include some gentle yoga or stretching to work on your flexibility and mobility). What about sports such as tennis or basketball? Here is an explanation of the type of training you will encounter in Intermediate 1. Our16 Week Marathon Training Planis for beginner to intermediate runners who are looking to get marathon-ready. Our training plans come inGoogle SheetsandPDF format; feel free to grab a copy of the Google Sheet, edit it, download it to Excel, print it do whatever you want! How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampTheHalf Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runners BootcampThe Ultra Runners Playbook, 1. Get a floatation belt and run laps. Heart rate would be one such addition. If you aren't properly prepared before starting, you greatly increase the chances of injury. The speed workouts focus on improving speed, fitness and efficiency in running. For those who have a running background, the 24-week marathon training program featured above can be entered from week 9. I'm up to 19 miles on my long run and loving it. A sub 5 hour marathon is 11:27 per mile . If these plans are really free, how do you make money? For first time marathoners, you should generally expect to spend around five to six months training for the big event. Feel free to download the training plan and change it up to suit your schedule. The marathon had actually gone pretty smoothly until mile 17, when my ankle rolled and my ACL ripped. I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. The harder part is the pace--60 to 75 seconds slower per mile than your 10-K race pace. Marathon training plans typically range from 16 to 20 weeks. By modifying this structure, you should be able to track that, too. This allows sufficient time to build up the required mileage base, without ramping up too quickly. The best cross-training exercises are swimming, cycling or even walking. How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampTheHalf Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runners BootcampThe Ultra Runners Playbook, 1. At Marathon Handbook,our aim is to help you to run far. A copy of my populated training plan is available to download below. We're going to produce graphs that tie these metrics to your performance, so you might be able to discern things about the impact they have on your ability to run. To turn the 12-week plan into a 20-week plan, I'd recommend using the 12-week plan as written but instead of racing the 50k at the end of week 12, find a shorter race in your area to do as a tune-up for your 50k. Also, when the weather is bad, you might be tempted to do all of your training on a treadmill, but its worth factoring in plenty of outdoor runs so you can acclimatise to the different types of conditions you might face on the day. . Click the checkbox. Whats interesting is that many runners really struggle with the taper! To train for a marathon, it's helpful to create and follow a training program that involves gradually building up your mileage, strength, and endurance. Our20 week Advanced 2 Marathon Plan (INTENSE)is our toughest training plan. The 16 week marathon training program includes two rest days per week, but always remember that this plan is a guide it shouldnt be set in stone. The Couch to Marathon plan is split into 4 distinct sections; 5k, 10k, half marathon, and marathon. Had to quit the race and was upset with this training plan. You should end up with something like this. Long runs are there to increase your maximum mileage and time on your feet. gone pretty smoothly until mile 17, when my ankle rolled and my ACL ripped. These cookies are required for basic site functionality and are therefore always enabled. It works by helping to boost your lactate threshold and helps your body to become more efficient at clearing the by-products of lactate production which cause fatigue. Weekend runs done outside. Social media cookies offer the possibility to connect you to your social networks and share content from our website through social media. Marathon Training Schedule Template v1.3. Sit-up: Lie on your back with your knees bent and feet flat on the floor. These are the sessions that will improve performance. All of our plans come with accompanying guidance notes, as well as links to many more of our marathon resources that weve got on the site! To start this plan, you should already be running about 30 to 60 minutes a day, about five days a week and can run up to 6 miles comfortably. You will lose less time walking than you think. Previous visitor or not seeing where to sign up? Competitor Group Method, Running Excels Half Marathon Program. It then averages the corresponding cells in the second range, which are the times for those runs. Our 20 Week Marathon Plan for Beginners is well-suited for newer runners, or runners who are used to shorter distances. Obviously, these lines are pretty inconsistent since they take into account various different run lengths. This training schedule follows on from our popular beginner's 5k plan, but you can jump straight in if you can already run 5k. This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, youll be less likely to block those behind. Some runners ask if they can split these two workouts, for example, running pace on Friday and long on Sunday. A lot of marathon training programs are about 16-20 weeks in length. Assuming youre already an active person, you can go from couch to marathon inas little as six months. Loading. You need endurance training to prepare your body and mind to go the distance. Cross training means any form of exercise which complements your running, and strength training is, without doubt, the most effective way to cross-train. Ideally you should have already been running for a few months, if not longer, and be able to run 5 miles without stopping. Not sure what level or intensity type is right for you? As always, dont forget to warm up before each training session (a brisk 5 - 10 minute walk, or some dynamic stretches can do the trick here) and to cool down afterwards (ideally some static stretches to promote blood flow, reduce stiffness and boost your flexibility). More experienced runners could safely run between three and five days training for a half . It means studying your marathon route and knowing the terrain the hills, the likely weather conditions, the aid station locations and what theyll supply, the race registration procedureseverything. . How many days per week should I train for a half marathon? How Many Months To Train For A Four-hour Marathon Pace Typical marathon training plans take roughly 16-20 weeks to complete. (Youtube is stacked with strength training workouts you can do at home with minimal equipment!). This training program for Advanced 1 marathoners offers a progressive buildup--similar to that for the novice and intermediate runners, except you start at 10. improver, or run/walk. Squat 2 x 10 (fluctuating speed and weight by week between 65-85%) Bench 2 x 10 (fluctuating speed and weight by week between 65-85%) Tuesdays: 30 minutes of weighted barbell rows (whatever felt good and taxed my upper back, usually a heavy 3 x 3 at 90% 1 RM and then sets of 10 at 75% until failure) Wednesdays: Rest Thursdays: This is very important. From ultra trail challenges to shorter races they can put together a plan to improve your pace and help you get over the finish line. 1. Your weekly long run is all about increasing your endurance your bodys ability to keep running for a long time without stopping. DOWNLOAD A PRINTABLE VERSION OF THE 20 WEEK HALF MARATHON TRAINING PLAN 20 Week Half Marathon Training Plan Tune In It's crucial to listen to your body during this process. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. We also have a dedicated Facebook group where runners discuss our plans, their challenges, and share their finish line photos! Add up the numbers, and youll see that you run roughly the same mileage during the week as you do during long runs on the weekends. The sooner you start, the more time you . Our plans differ from other plans youll find online in that they are: Were big believers that theres no one-size-fits-all training plan. You should be able to run 10km without stopping. Im Thomas, a UESCA-certified running coach and ultra-runner. 1 mile at . Note:this plan is for people aiming to crush it and reach for the elite section. One tip: You dont have to cross-train the same each week. Free guidance from trainers and experts to strengthen your body and mind. You can make ALL of them stronger by incorporating a regular strength training routine. Midweek workouts on Wednesdays build from 5 to 8 miles. You should be able to comfortably run at minimum, 35-40 mile weeks. (If you're looking for a plan that's slightly shorter, you can check out a 20 week training plan here ). This will ensure that while youre building up your running ability, youll also be strengthening your muscles so theyre in the best shape possible to power you forward for the entirety of the run. Each of these is a separate stage, and should be treated as such. We keep ourselves going by charging for a couple of premium products weve put out there: our TrainingPeaks Training Plans , and our Marathon Training Masterclass. Be aware of that before you punch the purchase button. We think you are in {country}. If you have plenty of time, I would highly recommend the6 month marathon training planwe have. Youll do a variety of workouts that will make you faster, including short and long intervals, fartlek run, hill workouts, and tempo runs. OurSub Four Hour Training Planhas been backwards-engineered from the goal of crossing the finish line in less than four hours, with 20 weeks to get there. The 20 week marathon training plan that is linked below assumes that you can run comfortably for 2 hours at a steady "6 min/km (9.7 min/mile)"-ish pace. associated with long-duration, rhythmic-type exercise like a marathon. If you dont have a target marathon pace, maintain a comfortable, sustainable pace. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. Gearing up for a big race? Here's how to use Excel to supercharge your marathon training. If you're not up to that, try the advanced beginner marathon schedule. Our16 Week Marathon Planis designed for runners with some short-distance experience . If youre constantly fatigued, you will fail to reach your potential. You thus get to 20 miles for your long run by Week 13, which permits a second 20-miler in Week 15. Throughout my marathon training plan, I'm going to be going on 5-mile runs. Plan2Race ("P2R") builds on the success of the training spreadsheet referenced in this blog post. Of course, I prefer 16 to 20 weeks. You can grab a free copy of any plan and move things around to suit you using either Google Sheets, Excel, or similar software. This 16 week period includes 13 weeks of gradually increasing your weekly mileage until it peaks with your longest long run of 20 miles, before spending 3 weeks tapering - - - i.e. Speed work(interval training, repeats, Yassos, etc.) I would recommend adding Date, Run, Distance, Time, and Done? It includes two 20-mile long runs, speed and race pace workouts. Posted on June 3, 2010 Updated on June 14, 2022. Weve been helping runners get through their marathon training for many years now, so we know all the main sticking points and common problems that are faced. With that in mind, all our marathon plans arecompletely free and totally customisable. 1 /3. Likewise, a safe starting point could also be our 13 week half marathon training plan, before you immediately start on a full marathon. Advanced 2. Whether its training your brain or making the most of a rest day, taking on a marathon challenge isnt just about miles, its about you and your progress. The Masterclass is designed for any runner who really wants to dive deep into their marathon training: it includes over 6 hours of video tutorials on everything from injury prevention, nutrition, race day strategies, and more. Plus, being in shape for the marathon will mean your body takes less time to recover afterwards. Save your energy and concentrate on quality runs. 2 mile warm-up, 4 miles@5:50 mile pace, 1 mile easy, 2miles@5:15 mile pace, 4 miles@6:10 mile pace, 1 mile in 4:55, 7 miles easy (21 miles) CHECK OUT OUR RUNNING COURSES Is 15 Weeks Enough to Train for a Marathon? You can always change your preference by visiting the "Cookie Settings" at the bottom of the page. These running plans are AMAZING. . It is any other form of aerobic exercise that allows you to use slightly different muscles while training (usually) the day after your long run. Every one of our training plans has been developed byThomas Watson, aUESCA-certified running coach. . 26+ Free Training Plan Templates (Word, PDF & Excel) Plans 26+ Training Plan Templates and Checklists for Effective Training Programs When initiating a training plan for employees, you must feature innovative and modern training tactics. This will convert your long run into what I call a 3/1 Run. Each plan includes a page of notes that walk you through the rationale of the plan, and how to perform every single workout. Which brings up my next point. Open up Excel and create a new document. Any last-minute long runs will just leave you a little more beaten up come race day. If you have the time and existing fitness to tackle five runs a week, you can fit in a variety of quality sessions - including hills, sprints, easy runs and long runs - which will stand you in good stead whatever your . They are used to build running form and time-on-your-feet. Good for runners who have established an initial running base, or have an existing good fitness level. Thats why were constantly revisiting our plans; we did a major overhaul in 2022 and are constantly making small tweaks to improve them. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. A 20 week marathon training plan (+ a prep week plan)! Well, I have been marathoning for almost 15 years and wanted to test something new out. Normally, however, I recommend that marathoners save their speedwork for times of the year when they are not doing a marathon mileage buildup. You need to want to do an event like this I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. 18-20 Marathon Simulation (on rolling hill course), consisting of: 8-9 miles easy 8-9 miles at MP 2 miles easy WEEK 18: 9-WEEK MARATHON SPECIFIC PHASE MONDAY: Off Day or Cross Training or Strength Training TUESDAY: 9-10 miles, consisting of: 2 mile Warm Up 3 x (2k at HM, 1k at 10k) all with 2 minutes rest 2 mile Warm Down WEDNESDAY: 4-5 mile . When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. 20 week marathon training plan - Wh 347 Form Excel Download. Half Marathon Beginner. but. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. with 20 weeks to get ready. Sub-2 Half Marathon: Download. a mile for every 5 degrees above 60 F on long runs and the race itself. Had to quit the race and was upset with this training plan. Failing to Run Enough The single most common mistake runners make in their marathon training schedule is simply not running enough.. Need to work on your leg strength, functional fitness or core for your next running event? 5. For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 20-24 weeks to get fit and ready for your Marathon. The Caffeine Bullet sub 3 hour marathon training plan runs for 16 weeks and has been devised to ensure that you peak on marathon day. Become a Nike Member for the best products, inspiration and stories in sport. Additional tips and instructions are available if you sign up for the interactive version, available through TrainingPeaks. . Why not book in a session with a Personal Trainer at PureGym? If you were training for a 5-K or 10-K, race pace would be the pace you planned to run in those races. The secret to success in any training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can affordand may benefit fromextra rest. The Advanced 2 Marathon Training Program is the toughest one Hal offers. I've made each row twice as high in order to make it easier to click these checkboxes accurately. Coaches also will tell you that you cant run hard unless you are well rested. If you need to take more rest daysbecause of a cold or a late night at the office or a sick childdo so. Im not necessarily talking about lifting heavy weights (dont start this if you havent done so previously, before your marathon training) but rather bodyweight exercises and lighter weight, high rep gym routines it all counts as strength training. Two rest days (one should be the day after your long run) While this might be the ideal for many runners, we all vary when it comes to our running history, current goals, and fitness level. Conquer A Hilly Half Marathon in 12 Weeks: Download. The speed workouts focus on improving speed, fitness and efficiency in running. Great running is dependent on recovery. The main reason is to tire you out a bit in the first workout Saturday so you are not tempted to do the second workout Sunday too fast. But feel free to just grab a free training plan and be on your way! Plans feature workouts and long runs each week with the quantity . Long Runs: The key to the program is the long runs on weekends, which build from 6 miles in Week 1 to 20 miles in the climactic Week 15. You may need to recolor the TRUE and FALSE text cells to ensure they stay hidden. Never be afraid to take an extra rest day, or re-shuffle your training plan around your personal schedule. These plans have now been used by over 100,000 runners we share their success stories and testimonials over on Instagram. To get more information or amend your preferences, press the more information button or visit "Cookie Settings" at the bottom of the website. If you wanted to add more information, that's certainly an option. I once ran a 2:29 marathon, walking through every aid station. If you don't have that information to hand, there are various training plans available online. at the very least. Would not recommend, How To Train For A Marathon In Six Months, Heres a short, 20-minute, no-equipment bodyweight workout, How To Train For a Half Marathon (Article). For beginners, here's a good baseline level to start at. For now, you shouldn't set a finishing time in mind. 3. They are useful if you have a speed-based goal, but if you dont then no need to focus on them they can be tiring (more info). However, it might be beneficial to keep a record of things like how much you had to eat before you went out, or how much water you drank. Choose a cell that's out of the way, and enter the following code: I'm also adding a text cell that reads DAYS UNTIL THE RACE. This will be much faster than the pace you run the actual marathon, but is a great way to enhance your fitness levels. Need to adjust things because of an illness, injury, or just feeling the need for a break? View or download your free 8- and 12-week Marathon training plans in beginner, intermediate & advanced from leading running coach Phil Mosley. They help make the shopping cart and checkout process possible as well as assist in security issues and conforming to regulations. This is going to require some more behind-the-scenes work. It allows you to gather forces for hard running on Saturdays and Sundays. If youve got more time to prepare, Id suggest checking out my 20 week marathon training plan, or my How To Train For A Marathon In Six Months guide both are written with 1st-time marathon runners in mind (or check out our complete Marathon Training Plan database)! Ouch. This is approximately 10:02 minutes per mile pace. On training days, make sure to do this after the run or core workout, not before. As the weekend mileage builds, the weekday mileage also builds. If in doubt, grab a copy of the plan and see if you can follow the first week which includes 2 x 3 mile runs, one 5 mile run, and a long run of 8 miles at the weekend (which you can choose to run / walk). Our20 week advanced marathon training scheduleis designed for experienced runners who are really looking to push their limits; whether its a new PB or another ambitious target, this training program is intense from week 1 and rachets things up from there. . Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. The idea behind a marathon training programme is fairly simple - it's about gradually building up distance, intensity and speed to help improve your overall stamina and resistance while also giving your body enough time to rest and repair. It is also difficult to hit race pace on Sunday the day after a draining long run. It's not full of bells and whistles -- in fact, it's pretty spartan. To get more information about these cookies and the processing of your personal data, check our Privacy & Cookie Policy. Copy and paste the text in the field Horizontal (Category) axis labels and add it to Series2, then do the same with the text in the field labeled Y values. (Ive tried that myself in the past, and it just wore me out.) There are similar slight advances on Tuesdays and Thursdays. My 16 week training program includes one day of cross training, or strength training, per week. Do you accept these cookies and the processing of personal data involved? You need to allow your joints time to recover and your muscles time to heal and strengthen. Long runs also help you get familiar with the physical and mental challenges that you might face on race day. So when anyone signs up for one of our plans, we stay in touch after you get your plan, well pepper your inbox every couple of days with tips and training strategies specific to your marathon journey. Most good training schedules will also include an additional day of cross-training per week to help keep the body flexible, strong, and prevent injury. In fact, I usually recommend 2-3 short strength training sessions per week in a training plan to runners looking to improve their performance. Sub 3 Ingredient #1: Competitive Mileage Levels. Use code: ZEROJF. Plus, im. Nike Run Club Guided Run: Ten Minute Run or RECOVERY RUN: 10:00 minute run, Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 8 x 1:00 5K Pace / 1:00 recovery between intervals, Nike Run Club Guided Run: Running for More: Purpose or RECOVERY RUN: 20:00 minute run, Nike Run Club Guided Run: 12 Minute Run or RECOVERY RUN: 12:00 minute run, Nike Run Club Guided Run: Grateful 8K Run or LONG RUN: 8K / 5 Mile Run, Nike Run Club Guided Run: 15 Minute Run or RECOVERY RUN: 15:00 minute run, Nike Run Club Guided Run: Fear Less 5K or RECOVERY RUN: 5K / 3.1 Mile Run, Nike Run Club Guided Run: Next Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 1:00 5K Pace / 2:00 10K Pace / 1:00 5K Pace / 2 x 0:45 Mile Pace / 2:00 10K Pace / 1:00 5K Pace / 0:45 Mile Pace / 0:30 Best Pace / 0:15 Best Pace / 1:00 recovery between all intervals, Nike Run Club Guided Run: Twenty Minute Run or RECOVERY RUN: 20:00 minute run, Nike Run Club Guided Run: 10K Run or LONG RUN: 10K / 6.2 Mile Run. Listen to your body and know that sometimes the best run is no run. This means two days of speedwork per week; 5 days of running, one day of cross-training, and one rest day. Like the other levels, you will progress in distance, but your first week starts out with a 10-mile long run, and you will peak at running three 20-mile long runs. Just try to preserve that long run, if you can. The Perfect Week of Half-Marathon Training. View, Social media cookies offer the possibility to connect you to your social networks and share content from our website through social media. Walkers and runners should pace the long one so there's no huffing and puffingeven at the end. You should see that TRUE appears in the cell behind it. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. Save your fast running for the marathon itself. Lift your torso until you are sitting up, then lower under control. Zero to 5K Plan RELATED: Get to Know the 5K, the Most Approachable Distance in Running 5K to 10K Plan 10K to Half Marathon Plan Half Marathon to Marathon Plan If you have a bold and ambitious race goal - like a sub 3 hour marathon - you'll need bold and ambitious training. So simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. Next, highlight all the rows that will eventually have times for a 5-mile distance recorded in them, even if they're blank at present. Download Nike Run Club to see whats in store for the remaining 16 weeks. Find me on Twitter via @radjonze. We know training has to fit into your life, so whether you're 8 or 18 weeks from race day, or want to run 3, 4 or 5 days a week, were here to guide you whenever youre readyas your coach, teammate, and biggest fan. Before starting this plan, you should be used to running around 25-30 miles per week, and be able to comfortably run for 1:30 non-stop. The former programs are designed for runners running their first marathons, or experienced runners who are happy with that level of training and see no need to do more. Hill, Speed, and Tempo Runs. The table below provides a profile of available 80/20 Run plans. The important point is that you cover the prescribed distance; how fast you cover it doesnt matter. Our20 Week Marathon Plan for Beginnersis well-suited for newer runners, or runners who are used to shorter distances. 3/1 Training: Toward the end of the run, if youre still feeling fresh, you may want to pick up the pace and finish somewhat faster.