Marathon training plan
A marathon is won in the months before it. We give you the long runs, the patience and the people to get you to the start line healthy and to the finish strong.
How to train for a marathon
The marathon is 42.2 km. Most runners come to it after a half marathon, with a few months of steady running behind them.
Training is built on the Saturday long run, plenty of easy kilometres, and one quality session. Fuelling, sleep and recovery matter as much as the running.
How it works with the club
- 1
Take the quiz
Four questions point you to the right goal page and sessions.
- 2
Come on Monday
The Open Run is open to everyone: download the app and check in.
- 3
Get your plan
Members get a plan for their goal race, with club sessions built in.
- 4
Train with the crew
Wednesday track, Saturday long run, and race day as a team.
The club sessions you would come to
What a typical week looks like
- Monday
- Easy Open Run
- Wednesday
- Track: longer reps or a tempo block
- Two other days
- Easy runs on your own
- Saturday
- Long run, for example 20 to 32 km at the peak
- Other days
- Rest and strength
An example week, not your plan. Your coach sets the real numbers from where you are now.
Questions
Should I run a half marathon first?
It helps a lot. If you have not, tell your coach and the plan will allow more time.
How far is the longest training run?
It depends on you. Many plans stop short of the full distance; your coach decides.
What about the summer heat?
Summer sessions start earlier and plans adapt. The app moves times when needed.
From the journal
Running through an Amman summer
Heat raises the effort of every run. Shift your times, slow down by feel, drink early, and know when to stop.
Build your weekly kilometres slowly
Add a little at a time, and take an easier week every so often.
Rest days and sleep are training too
You get fitter while you recover, not only while you run.