Provided to you by adidas, these 15 week 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 2nd January 2023 – are you ready to start training in the new year?

 

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

This may be your first marathon or you are aiming for the above time; 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 the 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 70-100km per week.