Provided to you by adidas and Best Athletics, these 5 week Kick Off training plans have been designed to train any runner for a marathon, with three levels of ability of NOVICE, INTERMEDIATE and ADVANCED. These plans start from 27th Novemeber 2023 – are you ready to kick off your training?

 

 

 

WHAT IS THE BEST PLAN FOR YOU?

Not sure which plan is best for you? Here’s some guidance to help you choose:

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.