A full marathon – that’s 26 miles, 385 yards to be exact – represents the ultimate challenge, which many runners feel they have to do just once. The thousands of people of all ages, shapes and sizes who have conquered the distance stand testament to the fact that it is achievable, but you’ll need dedication, discipline and commitment to keep you focused throughout the necessary training period.
It’s not advisable to sign up for a marathon if you haven’t been running for six months or more – your injury risk is significantly higher if you don’t have the strong, robust muscles, joints and connective tissues that regular running helps to build. But if you do have a few 10km and half-marathons behind you – this programme will get you marathon-fit in 12 weeks.
How to follow the programme successfully
• Start each session with a warm-up and finish with a warm-down.
• Follow hard sessions with easy runs or rest days. You don’t have to follow the exact days suggested here, but it is important to follow the hard-easy format.
• Follow the advice about how hard you should be working for each session – do not simply run as hard as you can every time.
• Make sure you carry a sports drink with you on all runs of an hour or more.
• Rehydrate and refuel quickly after long runs to aid recovery.
• If you are finding the programme too challenging, repeat a week rather than moving on. You can make the long runs less daunting by walking for the last minute of every 10-minute period.
• Try to include a cross-training session once a week (the suggested day is Monday), to give your joints a break from running and add variety.
• Note: This programme is not designed to take you up to race day. Allow yourself two to three weeks beyond the end of week 12 before the date of your race to recover. During this time you should reduce the volume of your training by a half to two-thirds of your highest weekly time/distance – but be sure to maintain some faster-paced sessions.
Pace yourself
Easy: this should feel very comfortable and enjoyable.
Steady: still comfortable, but a little harder.
Tempo: on the brink of your comfort zone – you aren’t able to converse easily.
Fast: working hard, staying focused (the shorter the bout of running, the harder you can push).
Find a race
• The London Marathon is widely regarded as one of the best in the world. Places are in high demand (2009 was full ages ago) so visit london-marathon.co.uk to find out about 2010.
• Check out 2.09 events, a sports travel company that offers race entry package deals to many of the great international marathons, including Berlin, Paris, and New York (209events.com)
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