January Marathon Training Programme
April 06 2022 6 min read
With the beginning of a new year — and a new decade — there couldn’t be a better time to take on a new challenge and begin training for a marathon. Over the next few months, we’ll be here to help you out week-by-week, offering expert insights and making sure you’re fully prepared to take any marathon by storm!
Whether it’s training advice, running tips or some friendly encouragement, with our help you’ll have no trouble on the big day.
STARTING JANUARY OFF THE RIGHT WAY
As January is the start of your marathon training, it’s all about establishing a consistent routine. For new runners this about creating a three-day training plan to stick to, with an optional fourth day if you’re feeling confident enough. Established runners, however, should make sure they make time for mid-week training and a longer end of the week run, as these days are key for marathon success.
Try to maintain consistency early on in your training. Remember, you’re getting ready for a marathon and not a sprint, so building up your training gradually over the coming weeks is crucial. Your first challenge is simply to get to the start line fit and healthy.
This training plan assumes you have been running fairly consistently for the past three months. If you haven’t run regularly, skip the Tuesday run for at least the first four weeks.
WEEK 1
MONDAY - Easy 30-40min run, very relaxed pace
TUESDAY - Easy 30-40min run, very relaxed pace
WEDNESDAY - Easy 1hr run, very relaxed pace
THURSDAY - Rest
FRIDAY - Rest
SATURDAY - Jog 10min then 20min at marathon race pace, jog 10min
SUNDAY - Easy run 1hr 30min, very relaxed pace
WEEK 2
MONDAY - Run for 10min, complete 15 x short hill climbs of around 80m in length, walk to recover, finish with an easy 10min run
TUESDAY - Easy 30-40min run, very relaxed pace
WEDNESDAY - Easy 1hr run, very relaxed pace
THURSDAY - Rest
FRIDAY - Rest
SATURDAY - Easy 20min run, then a hard 20min run
SUNDAY - Easy 1hr 30min run, very relaxed pace
WEEK 3
MONDAY - Run for 10min, complete 15 x short hill climbs of around 80m in length, walk to recover, finish with an easy 10min run
TUESDAY - Easy 40-50min run, very relaxed pace
WEDNESDAY - Easy 1hr 15min run, very relaxed pace
THURSDAY - Rest
FRIDAY - Rest
SATURDAY - 20min run at marathon race pace, 10min hard run, finish with another 20min run at marathon race pace
SUNDAY - Easy 1hr 45min run, very relaxed pace
WEEK 4
MONDAY - Rest
TUESDAY - Rest
WEDNESDAY - Easy 45min run, very relaxed pace
THURSDAY - Rest
FRIDAY - Rest
SATURDAY - 10min jog, then a 30min run at marathon race pace, finish with a 10min jog or race 10km if you’re feeling up to it
SUNDAY - Easy 1hr run, very relaxed pace
Good luck with your January training programme and make sure you join us again next month for the next stage of your marathon success!
Visit the England Athletics website for more help and advice on running and keeping fit.
