Seeking an 8 week marathon training schedule? If so, welcome to RunDreamAchieve. It is great to have you here. Beginner runners should consider starting their marathon training eight weeks out from now, once they’ve established a solid fitness base. Otherwise, an alternative plan will help get them ready without overexerting themselves too soon.
Warm-up and cool-down with easy miles, and include stretching after speed workouts. Rest days can help prevent injury and fatigue; don’t overexert yourself. Be sure to subscribe to the RunDreamAchieve YouTube channel. I focus on making new videos there weekly. Also, to assist runners like you to set new personal bests by working smarter.
A 8 week marathon training schedule will set you up for success if you are already regularly exercising and free from injuries.
This plan begins by gradually increasing mileage before including recovery weeks before making one last push toward race day in week 15. This approach reduces injury risks while still helping you reach your race goals.
Marathon training requires regular long runs of 6 miles each week starting with week 1, gradually building to 20 miles by week 15. Furthermore, speed sessions should also be included to build strength.
Water should always be your first priority during training runs, particularly the longer distance ones. Nutrition and recovery should also be prioritized; including enough sleep, foam rolling, stretching, protein-rich foods consumed post run and icing after every run. Listen to your body when experiencing any discomfort. Remember, don’t push through.
Contrary to other marathon training plans that typically last 12-20 weeks for building mileage and endurance, this 8 week marathon training schedule takes only two months to ramp up mileage and increase endurance. While not recommended for newcomers or those vulnerable to injuries, if you’ve been running regularly and possess a solid fitness base then this might just be what’s needed to cross that finish line come November.
Each week, your workouts will include different kinds of running, such as intervals, hill workouts, tempo runs and recovery runs. There will also be a prerace taper period when your weekly training volume and intensity decrease to get you ready for race day.
A key part of this 8 week marathon training schedule is the weekend long run. The goal is to gradually extend the distance of these runs. Also, to increase the paces as well. We focus on improving the body’s lactate tolerance by doing these types of varied paced long runs.
Following this 8 week marathon training schedule will get runners prepared to run 26.2 miles on race day. Remember, the key tactic here to allow sufficient time for the body to adapt. So, jog on easy days and really test your limits on the harder, anaerobic workouts.
This plan is designed to improve runners’ base fitness while simultaneously increasing threshold pace. Incorporating interval runs and hill training will increase speed. In addition, helping you achieve your fastest marathon time yet.
We want to aim for a pace that is gentle enough for you and a friend to carry on a conversation at an easy pace. Also make sure that you eat healthy by limiting sugary treats.
Week 4 of the 8 Week Marathon Training Schedule
Most runners know it takes months of hard training before being ready to compete in a marathon race itself.
Are you already running and want to up your game? An 8 week marathon training plan may be your answer
Weekly workouts are designed to build speed and endurance. Also, mental strength with an assortment of easy recovery runs, intervals, tempo runs and hill workouts. A rest week is also included to give your body time to recover before continuing.
This 8 week marathon training schedule concludes with a taper period designed to help reduce training volume while maintaining intensity. The end goal is to optimize race day performance. During this final week it’s essential that you focus on eating well. Also, sleeping enough, and taking seriously your tapering process in order to be ready for race day.
Once you reach peak fitness level, training intensity should gradually reduce to allow your body to recover before race day and reduce injury risk.
Follow this 8 week marathon training schedule and you’ll notice your base fitness value increasing significantly by the end. Remember, this happens as a result of long runs, speed work and recovery days being included into your plan.
Consider including an optional tune-up race. Also, some strength training as you progress through your build phase of marathon training. The training will help your body adjust and prepare you for race day.
Although this 8 week marathon training schedule may seem ambitious, it’s certainly achievable within two months.
However, it will take between 3 to 4 weeks for the body to adapt to any stress being placed on it. Remember, a longer build up is always a better option that a shorter one. I recommend a minimum of 16 weeks and preferably 20 to 24 weeks.
Week six of an 8 week marathon training schedule sees runners gradually increase endurance with long weekend runs. Also, other key workouts, along with speed work and hill workouts.
Long runs will help prepare both body and mind to handle goal race pace more effectively. Now is also an ideal opportunity to experiment with various fueling strategies – carb loading being just one.
This week’s key workouts are tempo runs, track and road workouts and a long run. For example, a one-mile warm-up run followed by 4 x 1 miles at marathon pace with an easy recovery run at the end. Running marathon pace over long distance is a test you need to pass if you hope to become an elite marathon runner one day. This session can give an excellent indication of this ability and endurance over an extended period.
As you approach your race, focus on building strength and endurance. Mileage may increase, but don’t feel intimidated. A well-balanced 8 week marathon training schedule includes rest days, recovery weeks, tune-up races. In addition, a 10-day taper phases to keep things manageable and ensure success on race day.
As your marathon race approaches, your long run should gradually increase to prepare you for its 26.2 miles. Short work speed workouts such as 400m repeats and 5-x-4 minute marathon pace threshold workouts should also increase in duration and difficulty.
Consistency is key when it comes to marathon training. Be sure to stay hydrated, fuel your body properly. Also, take good care of both yourself mentally and physically. Don’t hesitate to skip a training session if you feel tired or sick. Remember, it is better to skip one than risk getting injured and not running the marathon. Additionally, connect with fellow runners by joining a running club or coach.
Marathon training takes time and preparation is key. This 8 week marathon training schedule provides athletes with an 8 week framework. The overall goal is to increase base fitness and threshold pace before gradually tapering back in preparation for race day.
This training plan features running and strength workouts along with recovery days and pre-race tapering to prepare you for your goal marathon race. No matter your experience level or ability level, this 8 week marathon training schedule will help you meet your goal.
Training for a marathon in 8 weeks may seem possible. That being said, it’s essential that you listen to your body. Injury is common for beginners so take extra precaution with rest. In addition, nutrition, hydration and stretching as needed to protect against injuries.
Keep me posted on your progress over at the RunDreamAchieve YouTube channel. I look forward to hearing about your new personal bests. Lastly, check out the resources available here to you to help speed up your progress.