Marathon Training | Training Nests

The marathon is a long-distance running event with an official distance of 42.195 kilometres (26.219 miles, or 26 miles 385 yards), usually run as a road race. It is a challenging distance for the determined runner. With proper training and preparation, the marathon is obtainable to any runner.

Level ONE

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	Rest	3 m run	3 m run	3 m run	Rest	6	Cross
2	Rest	3 m run	3 m run	3 m run	Rest	7	Cross
3	Rest	3 m run	4 m run	3 m run	Rest	5	Cross
4	Rest	3 m run	4 m run	3 m run	Rest	9	Cross
5	Rest	3 m run	5 m run	3 m run	Rest	10	Cross
6	Rest	3 m run	5 m run	3 m run	Rest	7	Cross
7	Rest	3 m run	6 m run	3 m run	Rest	12	Cross
8	Rest	3 m run	6 m run	3 m run	Rest	Rest	Half Marathon
9	Rest	3 m run	7 m run	4 m run	Rest	10	Cross
10	Rest	3 m run	7 m run	4 m run	Rest	15	Cross
11	Rest	4 m run	8 m run	4 m run	Rest	16	Cross
12	Rest	4 m run	8 m run	5 m run	Rest	12	Cross
13	Rest	4 m run	9 m run	5 m run	Rest	18	Cross
14	Rest	5 m run	9 m run	5 m run	Rest	14	Cross
15	Rest	5 m run	10 m run	5 m run	Rest	20	Cross
16	Rest	5 m run	8 m run	4 m run	Rest	12	Cross
17	Rest	4 m run	6 m run	3 m run	Rest	8	Cross
18	Rest	3 m run	4 m run	2 m run	Rest	Rest	Marathon

Level TWO

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	Cross	3 m run	5 m run	3 m run	Rest	5 m pace	8
2	Cross	3 m run	5 m run	3 m run	Rest	5 m run	9
3	Cross	3 m run	5 m run	3 m run	Rest	5 m pace	6
4	Cross	3 m run	6 m run	3 m run	Rest	6 m pace	11
5	Cross	3 m run	6 m run	3 m run	Rest	6 m run	12
6	Cross	3 m run	5 m run	3 m run	Rest	6 m pace	9
7	Cross	4 m run	7 m run	4 m run	Rest	7 m pace	14
8	Cross	4 m run	7 m run	4 m run	Rest	7 m run	15
9	Cross	4 m run	5 m run	4 m run	Rest	Rest	Half Marathon
10	Cross	4 m run	8 m run	4 m run	Rest	8 m pace	17
11	Cross	5 m run	8 m run	5 m run	Rest	8 m run	18
12	Cross	5 m run	5 m run	5 m run	Rest	8 m pace	13
13	Cross	5 m run	8 m run	5 m run	Rest	5 m pace	20
14	Cross	5 m run	5 m run	5 m run	Rest	8 m run	12
15	Cross	5 m run	8 m run	5 m run	Rest	5 m pace	20
16	Cross	5 m run	6 m run	5 m run	Rest	4 m pace	12
17	Cross	4 m run	5 m run	4 m run	Rest	3 m run	8
18	Cross	3 m run	4 m run	Rest	Rest	2 m run	Marathon

Level THREE

WEEK	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1	3 m run	5 m run	3 m run	3 x hill	Rest	5 m pace	10
2	3 m run	5 m run	3 m run	30 tempo	Rest	5 m run	11
3	3 m run	6 m run	3 m run	4 x 800	Rest	6 m pace	8
4	3 m run	6 m run	3 m run	4 x hill	Rest	6 m pace	13
5	3 m run	7 m run	3 m run	35 tempo	Rest	7 m run	14
6	3 m run	7 m run	3 m run	5 x 800	Rest	7 m pace	10
7	3 m run	8 m run	4 m run	5 x hill	Rest	8 m pace	16
8	3 m run	8 m run	4 m run	40 tempo	Rest	8 m run	17
9	3 m run	9 m run	4 m run	6 x 800	Rest	Rest	Half Marathon
10	3 m run	9 m run	4 m run	6 x hill	Rest	9 m pace	19
11	4 m run	10 m run	5 m run	45 tempo	Rest	10 m run	20
12	4 m run	6 m run	5 m run	7 x 800	Rest	6 m pace	12
13	4 m run	10 m run	5 m run	7 x hill	Rest	10 m pace	20
14	5 m run	6 m run	5 m run	45 tempo	Rest	6 m run	12
15	5 m run	10 m run	5 m run	8 x 800	Rest	10 m pace	20
16	5 m run	8 m run	5 m run	6 x hill	Rest	4 m pace	12
17	4 m run	6 m run	4 m run	30 tempo	Rest	4 m run	8
18	3 m run	4 x 400	2 m run	Rest	Rest	2 m run	Marathon