Marathon Training Plan

Improvers Marathon Training Plan

The Improvers Plan

This plan is aimed at runners who are looking to improve on a previous marathon time and are already confident to run for 90-105 minutes at an easy pace. If it’s your first marathon you may have previously completed several 10km-half marathon races and should be able to train 5 times a week.

    Completing The Marathon Training Plan

    The majority of the sessions are runs, but you can replace with cardiovascular cross training using a bike, rowing machine, swimming etc. You might see cross training included in the plan to – these are labelled as ‘XT’. If you need to swap days, do not run two runs harder than 6/10 effort on back to back days. It’s fine to add more running but always remember you need to recover well to progress and you are better to do a little less than too much. If you are tired, sore, have a cold or are worried about a niggle stop, rest and if necessary, speak to a physio or medical expert.

    Download Your Marathon Training Plan for Improvers

    Our training plan has been created for Runderwear by England Athletics coach Tom Craggs. Download your copy in PDF format below:

    Marathon Training Plan for Improvers

    Improvers Marathon FAQs

    Will appear here as we get questions.