Planning to run a marathon this year? Get a program suited for your level here!
This article offers 3 different programs targeting various time goals:
- Marathon under 4 hours (4 trainings per week)
- Marathon under 3 hours and 30 minutes (5 trainings per week)
- Marathon under 3 hours (6 trainings per week)
Before starting a program, below are some good tips about running a marathon and detailed explanations of the programs. It’s important to read the article thoroughly to benefit from the training!
What does running a marathon require?
A marathon is a long distance. To have a good experience, preparation is vital, especially for marathon (and ultra), focusing on good physical condition and managing fluid and carbohydrate intake.
When discussing fluid and carbohydrate importance in a marathon, it’s not just about planning well but also executing it effectively. If you plan to drink from plastic cups at depots while running, practice to avoid spilling more than half and choking on the rest.
Similarly, plan your energy intake during your marathon, ensuring your stomach can handle the energy product and carbohydrate amount. It’s highly recommended to practice this during several training sessions, aiming for your desired marathon pace.
For more on energy intake, read the article: Guide: Using energy before, during, and after running
Training volume in the programs
All programs require more training than shorter distances. Low training volume can lead to body systems “burning out,” slowing down dramatically, and a worse running experience.
A marathon demands more time for running training. However, many get “blinded” by weekly km. Other elements also need focus for a good run, with limits on weekly km for optimal benefits.
It's not just about running as much as possible but matching your level!
Requirements for marathon running
Running a marathon demands overall great endurance. Depending on your finish time, different elements become more or less important to focus on in the program.
- Although a marathon is long, the world elite must maintain a high speed to run close to 2 hours. For a 4-hour marathon, running long, managing energy correctly, and proper fluid and energy intake are key.
Following the running programs
To avoid repetition, there’s a general article on following programs here. It also explains why the programs are structured as they are.
Find the article here: “ALL RUNNING PROGRAMS”
Running shoes for your program
To get the best experience with our training programs, we recommend multiple running shoes. Consider having competition shoes for intervals and training shoes for other runs.
Find your daily running shoes
Find your competition running shoes
Download the running programs here
Download your preferred marathon running program by clicking on the level you want to follow.
- Marathon under 4 hours (4 trainings per week)
- Marathon under 3 hours and 30 minutes (5 trainings per week)
- Marathon under 3 hours (6 trainings per week)
