Award-winning triathlon coach and GB competitor Joel Enoch shares this progressive 12-week marathon training plan for those targeting the London Marathon and other early-season races.
As marathon hopefuls gear up to start training in the months leading up to the big day, one of the most important tools you can have is a training plan. It will guide you and help periodise your training, making sure you don't overdo it and get injured.
How do you fuel for a marathon?
To train well for a marathon, runners need the right fuel and a good training plan. Many runners eat too many foods high in saturated fat and not enough carbohydrates. High-fat foods don't produce immediate energy, whereas carbs are easily accessed soon after consumption.
For this reason, they’re the best fuel for running, and as distance increases so too does a runner’s need for calories from carbs. Protein is also key in recovery, and healthy oils found in fish, avocado, nuts and olives hold many health benefits.
Take on energy during runs longer than 60min, little and often (every 15-20min). As pace and fatigue increase, the body’s ability to digest reduces. Gels and energy chews are a great way to fuel long runs. Sip fluid with sodium in it (300-800ml/hr) to replace what's lost through sweat.
Marathon training plan: 12-week guide
Week one
Monday: Rest
Tuesday: Intervals: 10min warm-up + 3 x (1.5km fast + 3min jog) + 10min cool down
Wednesday: Core circuit: (30s each, 3 rounds) plank, side planks, sit-ups, Russian twists, leg raises, cobras
Thursday: Race pace run 35min
Friday: Rest
Saturday: Fun session: 40min – mix the pace and terrain
Sunday: Long slow run (LSR) 14.5km
Week two
Monday: Rest
Tuesday: Intervals: 10min warm-up + 4 x (1.5km fast + 3min jog) + 10min cool down
Wednesday: Core circuit: (45s each, 3 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Fun run, as long as you like!
Friday: Rest
Saturday: 45min hilly circuit, at least 3 hills
Sunday: LSR 16km
Week three
Monday: Rest
Tuesday: Intervals: 10min warm-up + 5 x (1.5km fast + 3min jog) + 10min cool down
Wednesday: Core circuit: (1min each, 3 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Race pace run 50-60min
Friday: Rest
Saturday: Easy run 50min
Sunday: LSR 19km
Week four
Monday: Rest
Tuesday: Intervals: 10min warm-up + 3 x (1.5km fast + 3min jog) + 10min cool down
Wednesday: Core circuit: (30s each, 3 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Fun run, as long as you like!
Friday: Rest
Saturday: Cross-train: Easy run/bike/swim/skate/row 40min
Sunday: LSR 16km
Week five
Monday: Rest
Tuesday: Intervals: 10min warm-up + 3 x (15min race pace + 5min faster) + cool down
Wednesday: Core circuit: (45s each, 3 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Race pace run 45min
Friday: Rest
Saturday: Fun run: 45min – mix the pace and terrain
Sunday: LSR 19km
Week six
Monday: Rest
Tuesday: Intervals: 10min warm-up + 3 x (18min race pace + 5min faster) + cool down
Wednesday: Core circuit: (1min each, 3 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Fun run, as long as you like!
Friday: Rest
Saturday: Run 50-60min hilly circuit, with at least 4 hills
Sunday: LSR 22.5km
Week seven
Monday: Rest
Tuesday: Intervals: 10min warm-up + 3 x (20min race pace + 5min faster) + cool down
Wednesday: Core circuit: (1:15min of each, 3 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Race pace run 60-70min
Friday: Rest
Saturday: Easy run 60min
Sunday: LSR 26km
Week eight
Monday: Rest
Tuesday: Intervals: 10min warm-up + 3 x (10min race pace + 5min faster) + cool down
Wednesday: Core circuit: (45s each, 3 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Fun run, as long as you like!
Friday: Rest
Saturday: Cross-train: easy run/bike/swim/skate/row 30-40min
Sunday: LSR 18km
Week nine
Monday: Rest
Tuesday: Volume booster: long run 14-18km
Wednesday: Core circuit: (1min each, 3 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Race pace run 55min
Friday: Rest
Saturday: Fun run 50min – mix the pace and terrain
Sunday: LSR 26-30km
Week ten
Monday: Gym
Tuesday: Volume booster: long run 16-19km
Wednesday: Core circuit: (1:15min each, 3 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Race pace run 60min
Friday: Rest
Saturday: Easy 30min run + lots of stretching
Sunday: Race simulation: 30-35km, practice with race kit and nutrition
Week eleven
Monday: Rest
Tuesday: Cross-train: easy run/bike/swim/skate/row 30-40min
Wednesday: Core circuit: (45s each, 3 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Fun run, as long as you like!
Friday: Rest
Saturday: Easy run 45-60min
Sunday: LSR 16km
Week twelve
Monday: Rest
Tuesday: Intervals: 10min warm-up + 3 x (10min race pace + 5min faster) + cool down
Wednesday: Core circuit: (30s each, 2 rounds) plank, side planks, sit- ups, Russian twists, leg raises, cobras
Thursday: Easy 45min run
Friday: Rest - massage today is a good idea
Saturday: Taper session: 30min easy + lots of stretching
Sunday: Marathon race day!
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