Marathon is the ultimate distance for runners. The marathon is 26.2 miles and will take you a few hours. Many people run in costumes during marathons and are seen having fun and raising money for charity. Running a marathon is something you can be proud to do if you are a runner.
It takes a lot of preparation to run a marathon. It is important to take the marathon seriously for beginners. If you have been running for at most 6 months and have entered 10k races or similar events before, we recommend that you not attempt a marathon. The plan we have is 26 weeks, which is exactly six months. The plan assumes that you can run for 30 mins.
The full marathon treadmill training plan
It is a six-day-a-week commitment, but it is also a huge commitment. While we have taken the training seriously, the first time is not the most important. Do your best, and you’ll see if it helps you to run faster the next time. You can modify the plan at your leisure, but it is important to remember that you must train a lot to run a lot.
Monday is our rest day. You must keep this day as your rest day after your long run. No matter what day you decide to run your long race, make sure there is a day off. If you feel exhausted for Friday, you can choose another rest day. This day is not for speed or strength training, so it can be skipped on any week that you might need it.
We recommend working your whole body on the strength training day but only doing a few sets to avoid exhaustion. Your support muscles are important for injury prevention. You can speed up your work. It is important to include the outside aspect of your plan. To properly prepare for an outdoor race, you will need to train outside.
- CT & LCT – Cross-training day. The equipment is different, but you still need to do cardio. These days, you can use an elliptical or bike to exercise. LCT is a light cross-training session that allows you to run comfortably with the Sunday long run in mind.
- O – This is the outdoor run. If possible, we recommend doing one per week. Only if you are running a marathon outside. To replicate what you might experience running outside, set your treadmill at a 1% incline, recommended by Abbie Roberts, a treadmill expert from Treadmill Stone. This run should be as close as possible to what you will do outside. If the marathon has hills, you can adjust the incline.
- RP – You can run at a race pace or faster if you see these initials during a given day. This will improve your time. These will have low mileage so that you can keep up with your pace.
- ST/SW stands for strength training or speedwork. We trust that you will determine which strength training or speed work is best for you as an experienced runner. If you feel the need, use this day as a rest day on a hard week.
- mi. – Means miles. Sunday is time for running.
|1||Rest||2 mi. O||CT||2 mi. RP||ST/SW||LCT||30 minutes|
|2||Rest||3 mi. O||CT||2 mi. RP||ST/SW||LCT||40 minutes|
|3||Rest||4 mi. O||CT||3 mi. RP||ST/SW||LCT||50 minutes|
|4||Rest||5 mi. O||CT||3 mi. RP||ST/SW||LCT||60 minutes|
|5||Rest||6 mi. O||CT||4 mi. RP||ST/SW||LCT||70 minutes|
|6||Rest||7 mi. O||CT||4 mi. RP||ST/SW||LCT||80 minutes|
|7||Rest||8 mi. O||CT||5 mi. RP||ST/SW||LCT||90 minutes|
|8||Rest||8 mi. O||CT||5 mi. RP||ST/SW||LCT||100 minutes|
|9||Rest||8 mi. O||CT||5 mi. RP||ST/SW||LCT||110 minutes|
|10||Rest||8 mi. O||CT||5 mi. RP||ST/SW||LCT||120 minutes|
|11||Rest||8 mi. O||CT||5 mi. RP||ST/SW||LCT||130 minutes|
|12||Rest||8 mi. O||CT||5 mi. RP||ST/SW||LCT||70 minutes|
|13||Rest||8 mi. O||CT||5 mi. RP||ST/SW||LCT||140 minutes|
|14||Rest||9 mi. O||CT||6 mi. RP||ST/SW||LCT||75 minutes|
|15||Rest||9 mi. O||CT||6 mi. RP||ST/SW||LCT||150 minutes|
|16||Rest||9 mi. O||CT||6 mi. RP||ST/SW||LCT||80 minutes|
|17||Rest||9 mi. O||CT||6 mi. RP||ST/SW||LCT||160 minutes|
|18||Rest||10 mi. O||CT||6 mi. RP||ST/SW||LCT||85 minutes|
|19||Rest||10 mi. O||CT||6 mi. RP||ST/SW||LCT||170 minutes|
|20||Rest||10 mi. O||CT||7 mi. RP||ST/SW||LCT||90 minutes|
|21||Rest||10 mi. O||CT||7 mi. RP||ST/SW||LCT||180 minutes|
|22||Rest||10 mi. O||CT||7 mi. RP||ST/SW||LCT||90 minutes|
|23||Rest||10 mi. O||CT||7 mi. RP||ST/SW||LCT||190 minutes|
|24||Rest||11 mi. O||CT||7 mi. RP||ST/SW||LCT||70 minutes|
|25||Rest||8 mi. O||CT||4 mi. RP||Rest||LCT||50 minutes|
|26||Rest||6 mi. O||CT||3 mi.||Rest||Rest||Marathon!|
As you approach the race, your plan will change. This is, so you have the best chance to have a great time. You will feel your body and muscles begging for exercise on marathon day. Eat pasta or other carb-rich food the day before to provide your body with plenty of energy.
As you can see, the Sunday longer runs are alternated with shorter runs when the mileage is particularly high. We don’t want to encourage you to run a marathon every week to train for a race. You will be exhausted and not in the right mood to run in the main event.
That’s it—six months of running on a treadmill to train for the marathon. There is a lot of mileage, especially in week 23. You’ll still be running miles in week 26, but not at a race pace. For the main event, the taper will continue. You will be able to complete the race in one hour if you hydrate properly and drink plenty of water and electrolytes.
- Training for a Half Marathon on a Treadmill
- Benefits of Running Outside vs. Treadmill
- Is It Possible to Train for a Race on a Treadmill?