WHO IS THIS PLAN FOR?
Our 8-week marathon training plan is a great option for dedicated runners looking for a way to structure their training to get the best results possible in just two months.
But how about those who aren’t so sure if they’re ready yet? For those runners, we encourage you to take a good hard look at what’s required in our training plan and see if you can envision yourself completing it without overtraining and injuring yourself. If you think it looks feasible, then the best way to find out for sure is to give it a shot, listen to your body, and if you feel it’s too much for you at this time don’t be too proud to bail. With this experience you’ll have a better idea of what the training requires so you can go out, run some shorter races, put in a lot more miles and return later with a clear idea of what you’re in for.
And keep in mind that there are a lot of different training plans out there to match the needs and goals of a wide variety of runners. Many runners prefer to take four or even five months to prepare. So if our plan isn’t exactly what you’re looking for, keep searching.
WEEK 1
4 sessions
Session 1:
- 8x 800 meters @ 85% to 90% MAS
- 25-min. warmup
- 1m15s recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 50- to 60-min. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 12 min. @ 80-85% MAS + 10 min. @ 80-85% MAS + 8 min. @ 80-85% MAS
- 25-min. warmup
- 3-min. recovery between sets
- 10-min. cool down
- flat terrain
Session 4:
- 1h15m easy jog
- flat or hilly terrain (trail or road)
WEEK 2
4 sessions
Session 1:
- 2 sets of 10x (40 min. @ 90% MAS + 20 sec. recovery)
- 25-min. warmup
- 3-min. recovery between sets
- 10-min. cool down
- flat terrain
Session 2:
- 1h15m recovery bike ride on slightly hilly terrain
- or, 50-min. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 3 sets of 4x (3 min. @ 80% MAS + 30 sec. recovery)
- 25- to 30-min. warmup
- 4-min. recovery between sets
- 10-min. cool down
- flat terrain (road or wide, smooth trail)
Session 4:
- 1h30m easy jog
- flat or hilly terrain (trail or road)
WEEK 3
4 sessions
Session 1:
- 8x 1000 meters @ 85-90% MAS
- 25-min. warmup
- 1m30s recovery between sets
- 10-min. cool down
- flat terrain
Session 2:
- 1-hr. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 3x 12 min. @ 75-80% MAS
- 25-min. warmup
- 3- to 4-min. recovery between reps
- 10-min. cool down
- Flat terrain (trail or road)
Session 4:
- 1h45m easy jog
- flat or hilly terrain (trail or road)
WEEK 4
4 sessions
Session 1:
- 4x 2000 meters @ 85% MAS
- 25-min. warmup
- 2-min. recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 1-hr. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 1-hr. easy jog + 30-min. run @ 75% MAS + 15-min. easy jog
- Flat or hilly terrain (trail or road)
Session 4:
- If possible, 2.5- to 3-hr. recovery bike ride on slightly hilly terrain
- or, 2-hr. easy jog on flat or hilly terrain (trail or road)
@LindetCharlotte
WEEK 5
4 sessions
Session 1:
- 12x 1m10s @ 90% MAS
- 25-min. warmup
- 20-sec. recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 1.25- to 1.5-hr. recovery bike ride on slightly hilly terrain
- or, 1-hr. easy jog on flat or hilly terrain (trail or road)
Session 3:
- 2x 16 min. @ 75-80% MAS
- 25-min. warmup
- 3- to 4-min. recovery between sets
- 10-min. cool down
- Flat terrain (road or wide, smooth trail)
Session 4:
- 2h30m easy jog
- flat or hilly terrain (trail or road)
WEEK 6
4 sessions
Session 1:
- 10x (1m30s @ 90% MAS + 1m10s @75% MAS)
- 25-min. warmup
- 10-min. cool down
- Flat or hilly terrain (trail or road)
Session 2:
- 1h15m easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 2000 meters @ 80% MAS + 3000 meters @ 80% MAS + 3000 meters @ 80% MAS + 2000 meters @ 80% MAS
- 25-min. warmup
- 3-min. recovery between sets
- 10-min. cool down
- flat terrain
Session 4:
- 2- to 2.5-hr. easy jog
- flat or hilly terrain (trail or road)
WEEK 7
4 sessions
Session 1:
- 10x 500m @ 90% MAS
- 25-min. warmup
- 1m30s recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 1.5- to 2-hr. recovery bike ride on slightly hilly terrain
- or, 1h30m easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 30 min. @ 75-80% MAS
- 30-min. warmup
- 15-min. cool down
- flat terrain
Session 4:
- 1.5-hr. easy jog
- flat or hilly terrain (trail or road)
WEEK 8
3 sessions + the race
Session 1:
- 6x 2 min. @ +/- 85% MAS (fast but easy)
- 25-min. warmup
- 1m15s recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 45- to 50-min. recovery jog
- super easy
- trail, if possible
Session 3:
- 4 or 5 straight 100-meter runs with progressive acceleration
- 30-min. warmup
- Easy session overall
Race day!
- Marathon
- Start at a base of 75-80% MAS
WHAT IS MAS?
MAS is an acronym for Maximal Aerobic Speed and is the slowest speed at which you reach maximal oxygen uptake, or VO2 max. You’ll also hear this called the velocity at VO2 max (vVO2 max) and it’s used in training to improve a runner’s aerobic power.
The key to improving aerobic power is to increase the amount of training spent over your MAS. Doing this will enable you to run faster for longer. So very simply, if your MAS is 4.0m/s (meters/second) then running at 5.0m/s will improve your aerobic power. For runners, MAS training is most commonly achieved through running intervals.
So how do you find your MAS? The most accurate way to test for MAS is to make an appointment with a practitioner who specializes in sports medicine or a qualified sports trainer.
RECOVERY AND NUTRITION
For your training to be as effective and as efficient as possible, it’s important to fuel properly and get enough rest, especially sleep! There are loads of websites, videos, podcasts and books that teach athletes how and what to eat. Check ‘em out because focusing on when and what you eat will have a profound effect on both your marathon results and life in general.
Same for rest/sleep. The key to this whole training program is hard work followed by enough high-quality rest to allow your body to fully recover. Getting enough high-quality rest after a hard workout is just as important as the workout itself so plan it into your schedule. Learn to take as much pride on lounging around after your training as you do for the workout itself!
