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½ Marathon Training Program
Novice
endurance athlete
A training program has to be developed to meet the individual
needs of the athlete and take into consideration many factors: gender, age,
strengths, weaknesses, objectives, training facilities etc. As all athletes
have different needs, a single program suitable for all athletes is not
possible.
The aim of this page is to provide an insight into a 26 week
endurance training program for a novice endurance athlete wishing to compete in
a half marathon race. The program is based on Tim Noakes's 26 week progression
from 10 km race to a full marathon program. It should be noted that this
program also needs to be supported by general and specific strength training, nutrition, mobility and psychology programs.
Before You Start
Prior to starting any training, it is recommended you have a
medical examination to ensure it is safe for you to do so.
The following program is suitable for an athlete who is currently
training 1½+ hours per week and has successfully completed a 5 km race
in under 25 minutes.
If you are not training for 1½ hours a week then it is
recommended that before commencing this 26 week program you should complete a 6
month program of general strength training and endurance training in which time
you build up the distance you run
each week to 15 miles. The weekly increment should not exceed 10% of the
current mileage.
Any application of the following training program is at the
athlete's own discretion and risk.
Marathon Training program
All figures in the table are minutes.
| Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 1 |
20 |
R |
20 |
R |
25 |
20 |
25 |
| 2 |
R |
20 |
25 |
R |
20 |
20 |
20 |
| 3 |
R |
25 |
20 |
R |
20 |
20 |
30 |
| 4 |
R |
15 |
R |
25 |
R |
15 |
25 |
| 5 |
R |
25 |
15 |
R |
30 |
15 |
40 |
| 6 |
R |
25 |
15 |
R |
30 |
15 |
30 |
| 7 |
R |
20 |
30 |
R |
30 |
15 |
45 |
| 8 |
R |
25 |
30 |
R |
30 |
15 |
40 |
| 9 |
R |
30 |
25 |
R |
40 |
15 |
50 |
| 10 |
R |
20 |
28 |
20 |
28 |
R |
45 |
| 11 |
R |
40 |
25 |
40 |
25 |
R |
60 |
| 12 |
R |
45 |
25 |
20 |
25 |
R |
50 |
| 13 |
R |
40 |
20 |
30 |
25 |
R |
65 |
| 14 |
R |
45 |
25 |
40 |
25 |
R |
60 |
| 15 |
R |
45 |
20 |
40 |
25 |
R |
70 |
| 16 |
R |
45 |
25 |
45 |
20 |
R |
65 |
| 17 |
R |
45 |
25 |
45 |
25 |
R |
75 |
| 18 |
R |
60 |
25 |
50 |
25 |
R |
70 |
| 19 |
R |
50 |
30 |
45 |
25 |
R |
85 |
| 20 |
R |
50 |
25 |
50 |
20 |
15 |
75 |
| 21 |
R |
60 |
25 |
50 |
15 |
15 |
90 |
| 22 |
50 |
50 |
25 |
25 |
25 |
R |
85 |
| 23 |
50 |
60 |
25 |
60 |
25 |
R |
100 |
| 24 |
R |
60 |
60 |
60 |
25 |
R |
40 |
| 25 |
25 |
R |
25 |
20 |
R |
40 |
15 |
| 26 |
25 |
15 |
10 |
R |
R |
R |
Race |
All figures in the table are minutes and a "R"
indicates a rest day.
Post Race
After the race take 4 of 5 days off training and increase your
Vitamin C and Zinc intake. Research has shown that in the first week after a
marathon, the efficiency of your immune system is reduced and you will
therefore be prone to infections. An increase in Vitamin C and Zinc during
training can also be considered.
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Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
Associated Books
The following books provide more information related to this topic:
- How to Teach Track Events, M. Arnold, ISBN 0 85134 085 7
- Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
- Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
- Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
- Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
- The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
- Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
- Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
- Sport and PE, K Wesson et al., ISBN 0 340 683821
- PE for you, J. Honeybourne, ISBN 0 7487 3277 2
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