It鈥檚 mid-winter and you haven’t really started training for the spring marathon you signed up for yet. Now you’re shocked to realize how close it is. Or maybe a friend just told you they鈥檙e going to run a marathon鈥攁nd you should join them. Is there still time to get in decent enough shape to finish it?
Yes, of course, assuming you鈥檝e been active and running a bit since the fall. We鈥檇 normally suggest a 12- to 14-week plan for optimal marathon training, but if you don鈥檛 have that much time you can still improve your situation in the next two months. We’ve designed an 8-week marathon training plan () aimed at getting you to the finish line with more aerobic fitness, strength, and speed than you have now.
The plan includes all the elements of a successful marathon training program: long runs, tempo runs, fartleks, and a few speed workouts (Learn more about each type of workout and how they fit into your marathon training program in our ).
This plan assumes that you’ve had some experience with speed workouts and are comfortable doing a workout like 6 x听 800m or a steady run of 10鈥12 miles without getting unduly beat up. Keep your efforts moderate听 鈥 you don’t need to kill any one workout. The combination of paces and workout types will get your body ready to run smooth, fast and efficiently, while making sure you don’t break down before you get to the start.
You might not set a new PR, but you’ll be ready to handle the distance (if you pace appropriately) and you鈥檒l be able to savor the moment you cross the finish line.
Originally appeared in 听VeloPress