Are you ready to take your fitness journey to the next level by running a marathon? If so, this blog post is for you!
Training for a marathon can be an exciting and rewarding experience. And it doesn’t have to be intimidating with the right plan in place.
As an official partner of the Gold Coast Marathon, Fixx Nutrition has pulled together this short guide to provide you with some pointers in the lead-up to the marathon to be held on the weekend of the 1st and 2nd July 2023.
In this guide, which is specifically focused on runners of intermediate fitness, we’ll explore how you can tackle your goal of crossing the finish line with 12 weeks of marathon-specific training for consistent results.
You’ll learn about endurance and speed workouts that will challenge you physically and mentally as well as tips on proper nutrition and rest day routines. So read on if you’re looking to complete your first 42.2 km race or want some advice on tackling your PR (personal record).
Before we jump into the 12-week plan, let’s take a look at what you need to include throughout those weeks.
Don’t forget tempo, speed and hill days
Ready to take your runs to the next level? Skyrocket your fitness game by adding some spice to your training routine. Push yourself with tempo, speed, and hill days, resulting in exponential progress – no matter where you’re starting from. Transform your body, challenge your limits, and dominate obstacles like never before – all while improving your threshold pace and enhancing your fast-twitch muscles.
Strength training
With exercises like lunges, squats, and push-ups, you’ll not only enhance your running performance but also reduce your risk of injury. Imagine having the endurance and muscle power needed to cross that finish line with ease. Incorporating these exercises will significantly improve your core strength, stability, and balance.
Cross-training
Why not mix things up with some cycling, swimming, or weightlifting? These cross-training options will help you build strength and endurance while keeping things fresh and exciting. Don’t get stuck in a boring routine – switch it up and watch your fitness levels soar as you power towards the finish line.
Active recovery and rest days
When training for a marathon, it’s important to make sure you’re taking care of your body, both during and after training. That’s where active recovery and rest days come in.
As it turns out, taking a day off here and there can actually do wonders for your endurance and performance in the long haul. By incorporating active recovery exercises, such as power yoga or swimming, you can speed up that healing process and potentially avoid future pesky injuries.
If you need a rest day, take it.
A 12-week marathon training plan to nail your next race
Now that you’ve got the fundamental of what to do during your marathon training, let’s take a look at a 12-week plan specifically designed to help you reach your goals. We’ve broken the below plan down into weeks and days to give you a clear steer on what to focus on throughout the 12 weeks.
Week 1:
- Day 1: Active recovery
- Day 2: Speed training (warm-up, fast, cool down)
- Day 3: Strength training
- Day 4: Hill training
- Day 5: 8km easy
- Day 6: Cross-training – 30 – 45 mins
- Day 7: 16km easy
Week 2:
- Day 1: Active recovery
- Day 2: Speed training (warm-up, fast, cool down)
- Day 3: Strength training
- Day 4: Hill training
- Day 5: 8km easy
- Day 6: Cross-training – 30 – 45 mins
- Day 7: 20km easy
Week 3:
- Day 1: Active recovery
- Day 2: Speed training (warm-up, fast, cool down)
- Day 3: Strength training
- Day 4: Hill training
- Day 5: 10km easy
- Day 6: Cross-training – 30 – 45 mins
- Day 7: 21km easy
Week 4:
- Day 1: Active recovery
- Day 2: Speed training (warm-up, fast, cool down)
- Day 3: Strength training
- Day 4: Tempo training (warm up, 25 mins at 10km pace, cool down)
- Day 5: 10km easy
- Day 6: Cross-training – 30 – 45 mins
- Day 7: 24km easy
Week 5:
- Day 1: Active recovery
- Day 2: 10km easy
- Day 3: Strength training
- Day 4: 10km easy
- Day 5: 10km easy
- Day 6: Cross-training – 30 – 45 mins
- Day 7: 20km easy
Week 6:
- Day 1: Active recovery
- Day 2: Speed training (warm-up, fast, cool down)
- Day 3: Strength training
- Day 4: Tempo training (warm up, 25 mins at 10km pace, cool down)
- Day 5: 10km easy
- Day 6: Cross-training – 30 – 45 mins
- Day 7: 22km easy
Week 7:
- Day 1: Active recovery
- Day 2: Speed training (warm-up, fast, cool down)
- Day 3: 6km easy
- Day 4: Tempo training (warm up, 25 mins at 10km pace, cool down)
- Day 5: 10km easy
- Day 6: Cross-training – 30 – 45 mins
- Day 7: 26km easy
Week 8:
- Day 1: Active recovery
- Day 2: Speed training (warm-up, fast, cool down)
- Day 3: 6km easy
- Day 4: Tempo training (warm up, 25 mins at 10km pace, cool down)
- Day 5: 10km easy
- Day 6: Cross-training – 30 – 45 mins
- Day 7: 32km easy
Week 9:
- Day 1: Active recovery
- Day 2: Speed training (warm-up, fast, cool down)
- Day 3: 10km easy
- Day 4: Tempo training (warm up, 25 mins at 10km pace, cool down)
- Day 5: 10km easy
- Day 6: Rest
- Day 7: 29km easy
Week 10:
- Day 1: Active recovery
- Day 2: Speed training (warm-up, fast, cool down)
- Day 3: 8km easy
- Day 4: Tempo training (warm up, 25 mins at 10km pace, cool down)
- Day 5: 10km easy
- Day 6: Rest
- Day 7: 20km easy
Week 11:
- Day 1: Active recovery
- Day 2: Speed training (warm-up, fast, cool down)
- Day 3: 8km easy
- Day 4: Tempo training (warm up, 25 mins at 10km pace, cool down)
- Day 5: 10km easy
- Day 6: Cross-train
- Day 7: 16km easy
Week 12:
- Day 1: Active recovery
- Day 2: 8km easy
- Day 3: Cross-train
- Day 4: Tempo training (warm up, 25 mins at 10km pace, cool down)
- Day 5: 8km easy
- Day 6: Rest day
- Day 7: RACE DAY!
This 12-week plan is designed to incorporate different elements of marathon training into your routine in order to make sure you are adequately prepared for the big day.
But remember, no two runners are alike and the key to success when it comes to marathon training is finding what works for you! So don’t be afraid to mix things up and tweak the plan to fit your needs.
Get the right running nutrition with Fixx Nutrition
So, you now have the right training programme in place, but what about nutrition for those hard training days? At Fixx Nutrition, we provide innovative products to help you get the most from your training.
Our range of all-natural products is perfect for fuelling on the go and keeping cramps at bay.
If you’d like to browse our range of high-quality products, take a look at our online nutrition shop. If you’d like more tips on how to improve your training or nutrition, head over to our blog which has a variety of training insights and articles.
