12 Week Training Plans

Check out your adidas Manchester Marathon 12 Week Training Plans, provided to you by adidas & Best Athletics. Starting 22nd January 2024, this 12 Week Training Plan will get you through to event day with a variety of sessions.

These plans have been designed to train any runner for a marathon, ranging from those planning to run their first marathon NOVICE 4.00 – 6.00, to those who have completed a marathon before INTERMEDIATE 3.30 – 4.00 and for those looking to achieve a competitive-standard time for their age-group ADVANCED 3.00 – 3.30.

NOVICE

INTERMEDIATE

ADVANCED

15 Week Training Plans

Check out your adidas Manchester Marathon 15 Week Training Plans, provided to you by adidas & Best Athletics. Starting 1st January 2024, this 15 Week Training Plan will get you through to event day with a variety of sessions.

These plans have been designed to train any runner for a marathon, ranging from those planning to run their first marathon NOVICE 4.00 – 6.00, to those who have completed a marathon before INTERMEDIATE 3.30 – 4.00 and for those looking to achieve a competitive-standard time for their age-group ADVANCED 3.00 – 3.30.

NOVICE

INTERMEDIATE

ADVANCED

5 Week Kick Off Plan

The ultimate 5 week kick off plan to help ease you into your training. You can find your kick-off training plans below.

NOVICE: Aiming for 4 to 6 hours or 6 min/k

If this is your first marathon, this plan will help you cover the distance. The plan will require you to run 2-3 times a week. At peak training period you will be running 40 to 55km per week.

 

INTERMEDIATE: Aiming for 3:30 to 4 hours or 5.25 min/k

This Intermediate plan is for you if you’ve run a marathon already and are looking to better your time. It will require you to be running 4 times a week by gradually building up duration and intensity. At peak
training period you will run 60 to 80km per week.

ADVANCED: Aiming for sub -3 to 3:30 or 4:15 min/k

This advanced plan is ideal if you’ve run a few marathons but would like to achieve a competitive-standard time for your age-group. The plan will require you to run 5 times a week mixing steady runs with more complex tempo sessions. At peak training period you will run 70 to 100km per week.

Please consult with a medical professional before undertaking any new training plan.