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I’ve got a last-minute charity marathon place, what should I do?

Running injuries - When to run and when to stop.

During training, learn to distinguish ‘good pain’ (discomfort from leaving your comfort zone) from ‘bad pain’ (something verging on injury). If you are pushing the pace to get faster or adding distance to go further, your body will talk back to you. I’m finding the training hard, how do I know when I need to back off? If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. If you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day having missed a month. Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way.

What should I do if I miss some of my marathon training plan? Use our training pace calculator to work out how quickly you should be running on each type of training run, by entering a recent race, or run, finishing time. From an easy run training pace, to a tempo run training pace, whether you’re a beginner or a well-practised marathon runner, it can be difficult working out how fast to run. What pace should I be running at?Įach training plan will include different runs, which require you to alter your pace to avoid burning out. If you’ve run a few races and are used to running longer distances, take a look at our race time predictor using a recent finishing time to work out which plan is best suited to you. If you’re a complete beginner, it’s best to start with a training plan focused on getting you round the course, not finishing in a certain time.

Which plans are best suited for beginners, or what marathon finishing time should I aim for? On the other days, you can cross train, do some low intensity exercise (think yoga or Pilates) and, most importantly, rest your legs, allowing them to fully recover. During this time, you’ll typically run three to five times a week, increasing your mileage as you get nearer to race day. Most typical marathon training plans are 16 to 20 weeks long.

How long does it take to train for a marathon? Intermediate: Sub 3:45 marathon training planĪdvanced: Sub 3:30 marathon training planĪdvanced: Sub 3:15 marathon training planĪ marathon is 26.2 miles or 42.2 kilometres. Intermediate: Sub 4 marathon training plan Intermediate: Sub 4:30 marathon training plan Beginner: Marathon training plan to complete the distance (no time goal)