The most scientific and comprehensive running training plan
Publish Time: 2021-05-16 Origin: Site
For those who already have some running experience, participating in a marathon at the right time is extremely meaningful and smooth. You can start to plan for yourself to participate in a game now. Having a goal and plan will make you more motivated to keep exercising, and it is easier to get unexpected results. If you haven't been running for a long time, you can try a half marathon first.
Regardless of which type, it requires comprehensive, complete and scientific preparation for the race. We have given different timetables for beginners and intermediate. The beginners aim to complete the race safely, and the intermediates have certain speed requirements and hope to run with better results. By. The half marathon plan is 12 weeks, and the full marathon plan is 18 weeks.
Half Marathon: Elementary
The half-marathon preliminary plan is a very good start, even for beginners, completing the first week of tasks is not a problem. Monday and Friday are days off, Tuesday to Thursday are short-distance running, and Saturday is 30-60 minutes of cross-training as a prelude to long-distance running on Sunday. During training, you can participate in 5 km race and 10 km race to gain racing experience.
Week No. | MON | TUE | WED | THU | FRI | SAT | SUN |
1 | Rest | 5km run | 3km run | 5km run | Rest | 30-mins cross training | 6km run |
2 | Rest | 5km run | 3km run | 5km run | Rest | 30-minute cross training | 6km run |
3 | Rest | 5.5km run | 3km run | 5.5km run | Rest | 40-minute cross training | 8km run |
4 | Rest | 5.5km run | 3km run | 5.5km run | Rest | 40-minute cross training | 8km run |
5 | Rest | 6km run | 3km run | 6km run | Rest | 40-minute cross training | 10km run |
6 | Rest | 6km run | 3km run | 6km run | Rest | Rest | 5km race |
7 | Rest | 7km run | 5km run | 7km run | Rest | 50-minute cross training | 11km run |
8 | Rest | 7km run | 5km run | 7km run | Rest | 50-minute cross training | 13km run |
9 | Rest | 8km run | 5km run | 8km run | Rest | Rest | 10km race |
10 | Rest | 8km run | 5km run | 8km run | Rest | 60-minute cross training | 14km run |
11 | Rest | 8km run | 5km run | 8km run | Rest | 60-minute cross training | 16km run |
12 | Rest | 6.5km run | 5km run | 3km run | Rest | Rest | Half marathon |
Full Marathon: Elementary
This is my most popular training program, the key part of which is the long distance running on Saturday. From the 10 km run in the first week, it gradually developed to the 32 km in the 15th week, and then began to reduce the amount to prepare for the whole horse race.
Closed on Monday and Friday, easy running on Tuesday and Thursday, long distance running on Wednesday, long distance running on Saturday, and 30 to 60 minutes of cross training on Sunday. After a half-marathon test race in week 8, you will be more confident of success in the full-marathon race.
Week No. | MON | TUE | WED | THU | FRI | SAT | SUN |
1 | Rest | 5km run | 5km run | 5km run | Rest | 10km run | Cross training |
2 | Rest | 5km run | 5km run | 5km run | Rest | 11km run | Cross training |
3 | Rest | 5km run | 6.5km run | 5km run | Rest | 8km run | Cross training |
4 | Rest | 5km run | 6.5km run | 5km run | Rest | 14.5km run | Cross training |
5 | Rest | 5km run | 8km run | 5km run | Rest | 16km run | Cross training |
6 | Rest | 5km run | 8km run | 5km run | Rest | 11km run | Cross training |
7 | Rest | 5km run | 10km run | 5km run | Rest | 19km run | Cross training |
8 | Rest | 5km run | 10km run | 5km run | Rest | Rest | Half marathon |
9 | Rest | 5km run | 11km run | 6.5km run | Rest | 16km run | Cross training |
10 | Rest | 5km run | 11km run | 6.5km run | Rest | 24km run | Cross training |
11 | Rest | 6.5km run | 13km run | 6.5km run | Rest | 26km run | Cross training |
12 | Rest | 6.5km run | 13km run | 8km run | Rest | 19km run | Half marathon |
13 | Rest | 6.5km run | 14.5km run | 8km run | Rest | 29km run | Cross training |
14 | Rest | 8km run | 14.5km run | 8km run | Rest | 22km run | Cross training |
15 | Rest | 8km run | 16km run | 8km run | Rest | 32km run | Cross training |
16 | Rest | 8km run | 13km run | 6.5km run | Rest | 19km run | Cross training |
17 | Rest | 6.5km run | 10km run | 5km run | Rest | 13km run | Cross training |
18 | Rest | 5km run | 6.5km run | 3km run | Rest | Rest | Full marathon |
Half Marathon: Intermediate
Compared with the preliminary half-marathon plan, the difficulty of the intermediate plan has increased. The main difference is that on Wednesdays (speed training) and weekends (the amount of running on Saturdays and Sundays has increased), you have to run at your scheduled race pace on Saturdays.
Week No. | MON | TUE | WED | THU | FRI | SAT | SUN |
1 | Rest | 5km run | 5x400m run | 5km run | Rest | 5km run | 8km run |
2 | Rest | 5km run | 30 mins tempo run | 5km run | Rest | 5km race speed dating run | 10km run |
3 | Rest | 5.5km run | 6x400m run | 5km run | Rest | Rest | 5km race |
4 | Rest | 5.5km run | 35 mins tempo run | 5km run | Rest | 5km run | 11km run |
5 | Rest | 6.5km run | 7x400m run | 5km run | Rest | 5km race speed dating run | 13km run |
6 | Rest | 6.5km run | 40mins tempo run | 5km run | Rest | Rest | 10km race |
7 | Rest | 7km run | 8x400m run | 5km run | Rest | 6.5km race speed dating run | 14.5km run |
8 | Rest | 7km run | 45 mins tempo run | 5km run | Rest | 8km race speed dating run | 16km run |
9 | Rest | 8km run | 9x400m run | 5km run | Rest | Rest | 15km race |
10 | Rest | 8km run | 45mins tempo run | 5km run | Rest | 8km race speed dating run | 18km run |
11 | Rest | 8km run | 10x400m run | 5km run | Rest | 5km race speed dating run | 19km run |
12 | Rest | 5km run | 5x400m run | 5km run | Rest | Rest | Half marathon |
Full Marathon: Intermediate 1
The biggest difference between the full marathon intermediate plan and the elementary plan is the continuous training on weekends, the speed running for the Saturday marathon and the long distance jogging training on Sunday. The intermediate plan has two 32-kilometer runs instead of just one, and another hour or so of cross training was transferred to Monday.
Week No. | MON | TUE | WED | THU | FRI | SAT | SUN |
1 | Cross training | 5km run | 8km run | 5km run | Rest | 8km race speed dating run | 13km run |
2 | Cross training | 5km run | 8km run | 5km run | Rest | 8km race speed dating run | 15km run |
3 | Cross training | 5km run | 8km run | 5km run | Rest | 8km race speed dating run | 10km run |
4 | Cross training | 5km run | 10km run | 5km run | Rest | 10km race speed dating run | 18km run |
5 | Cross training | 5km run | 10km run | 5km run | Rest | 10km race speed dating run | 19km run |
6 | Cross training | 5km run | 8km run | 5km run | Rest | 10km race speed dating run | 15km run |
7 | Cross training | 7km run | 11km run | 7km run | Rest | 11km race speed dating run | 22km run |
8 | Cross training | 7km run | 11km run | 7km run | Rest | 11km race speed dating run | 24km run |
9 | Cross training | 7km run | 8km run | 7km run | Rest | 13km race speed dating run | Half marathon |
10 | Cross training | 8km run | 13km run | 7km run | Rest | 13km race speed dating run | 27km run |
11 | Cross training | 8km run | 13km run | 8km run | Rest | 13km race speed dating run | 29km run |
12 | Cross training | 8km run | 8km run | 8km run | Rest | 13km race speed dating run | 21km run |
13 | Cross training | 8km run | 13km run | 8km run | Rest | 8km race speed dating run | 32km run |
14 | Cross training | 8km run | 8km run | 8km run | Rest | 13km race speed dating run | 19km run |
15 | Cross training | 8km run | 13km run | 8km run | Rest | 8km race speed dating run | 32km run |
16 | Cross training | 8km run | 10km run | 8km run | Rest | 7km race speed dating run | 19km run |
17 | Cross training | 7km run | 8km run | 8km run | Rest | 5km race speed dating run | 13km run |
18 | Cross training | 5km run | 7km run | Rest | Rest | 3km run | Full marathon |
Full Marathon: Intermediate 2
The biggest difference between the full marathon Intermediate 2 training plan and the Intermediate 1 training plan is the increase in running volume. Although the increase is not much, it is enough for runners who want to improve: 3 32-kilometer runs, 1 hour per week Cross training from left to right. This plan is the last plan before upgrading to a more difficult advanced training plan.
Week No. | MON | TUE | WED | THU | FRI | SAT | SUN |
1 | Rest | 5km run | 8km run | 5km run | Rest | 8km race speed dating run | 16km run |
2 | Rest | 5km run | 8km run | 5km run | Rest | 8km run | 18km run |
3 | Rest | 5km run | 10km run | 5km run | Rest | 10km race speed dating run | 13km run |
4 | Rest | 5km run | 10km run | 5km run | Rest | 10km race speed dating run | 21km run |
5 | Rest | 5km run | 11km run | 5km run | Rest | 11km run | 22km run |
6 | Rest | 5km run | 11km run | 5km run | Rest | 11km race speed dating run | 16km run |
7 | Rest | 7km run | 13km run | 7km run | Rest | 13km race speed dating run | 26km run |
8 | Rest | 7km run | 13km run | 7km run | Rest | 13km run | 27km run |
9 | Rest | 7km run | 14km run | 7km run | Rest | Rest | Half marathon |
10 | Rest | 7km run | 14km run | 7km run | Rest | 14km race speed dating run | 30km run |
11 | Rest | 8km run | 16km run | 8km run | Rest | 16km race speed dating run | 32km run |
12 | Rest | 8km run | 10km run | 8km run | Rest | 10km race speed dating run | 19km run |
13 | Rest | 8km run | 16km run | 8km run | Rest | 16km race speed dating run | 32km run |
14 | Rest | 8km run | 10km run | 8km run | Rest | 10km run | 19km run |
15 | Rest | 8km run | 16km run | 8km run | Rest | 16km race speed dating run | 32km run |
16 | Rest | 8km run | 13km run | 8km run | Rest | 7km race speed dating run | 19km run |
17 | Rest | 7km run | 10km run | 7km run | Rest | 7km run | 13km run |
18 | Rest | 5km run | 7km run | Rest | Rest | 3km run | Full marathon |