OFFICIAL MERCH - AVAILABLE NOW

Dulux Marathon Training Guide

The perfect intermediate training for your Marathon challenge. This is the plan for you if you regularly run and do some structured training

If you would prefer to view this plan in PDF format, press the button below:

GLOSSARY FOR TRAINING PLAN TERMS

  • Hill sprints: just as they sound – sprinting up a hill.
  • Tempo runs: should be done at 86 – 90 percent of your maximum heart rate and feel ‘comfortably hard’.
  • Descending intervals: this is a very intense workout that should only be performed one or twice a month. Start with high cadence for around 3 minutes. Cut length in half each interval. Recovery time should be same length as effort e.g. 3 minutes
  • Progression runs: starting relatively slow or easy pace and getting progressively faster throughout the run.
  • Over-unders: a type of interval structure with sustained intervals divided into segments that alternate between under-segments, resembling valleys and over-segments resembling peaks.
  • Easy runs: 40% of maximum effort.
  • On Off Ks: One pace 1km different pace the next.

Week 1

Monday – 5km Easy Run

Tuesday – REST

Wednesday –  5km 200m Repeats

Thursday – REST

Friday – REST

Saturday – 8km Long Run

Sunday – REST


Week 2

Monday – 5km Easy Run

Tuesday – REST

Wednesday –  5km 600s into 200s

Thursday – REST

Friday – REST

Saturday – 10km Long Run

Sunday – REST


Week 3

Monday – 5km Easy Run

Tuesday – REST

Wednesday –  6km On and Offs

Thursday – REST

Friday – REST

Saturday – 13km Long Run

Sunday – REST


Week 4

Monday – 5km Easy Run

Tuesday – REST

Wednesday –  5km On and Offs

Thursday – REST

Friday – REST

Saturday – 7km Long Run

Sunday – REST


Week 5

Monday – 6km Easy Run

Tuesday – REST

Wednesday –  6km Descending Intervals

Thursday – REST

Friday – REST

Saturday – 15km Long Run

Sunday – REST


Week 6

Monday – 6km Easy Run

Tuesday – REST

Wednesday –  7km Tempo 5k

Thursday – REST

Friday – REST

Saturday – 18km Long Run

Sunday – REST


Week 7

Monday – 6km Easy Run

Tuesday – REST

Wednesday –  7km Half Easy Half Tempo

Thursday – REST

Friday – REST

Saturday – 21.1km Half Marathon Long Run

Sunday – REST


Week 8

Monday – 6km Easy Run

Tuesday – REST

Wednesday –  8km Extended Kms

Thursday – REST

Friday – REST

Saturday – 10km Long Run

Sunday – REST


Week 9

Monday – 7km Easy Run

Tuesday – REST

Wednesday –  8km Over and Unders 400m

Thursday – REST

Friday – REST

Saturday – 24km Long Run

Sunday – REST


Week 10

Monday – 8km Easy Run

Tuesday – REST

Wednesday –  8km Tempo 3ks

Thursday – REST

Friday – REST

Saturday – 26km Long Run

Sunday – REST


Week 11

Monday – 8km Easy Run

Tuesday – REST

Wednesday –  9.2km Descending Intervals

Thursday – REST

Friday – REST

Saturday – 30km Long Run

Sunday – REST


Week 12

Monday – 7km Easy Run

Tuesday – REST

Wednesday –  7km Tempo 4k

Thursday – REST

Friday – REST

Saturday – 12km Long Run

Sunday – REST


Week 13

Monday – 8km Easy Run

Tuesday – REST

Wednesday –  9km Rolling 5ks

Thursday – REST

Friday – REST

Saturday – 22km Long Run

Sunday – REST


Week 14

Monday – 7km Easy Run

Tuesday – REST

Wednesday –  11km 600s into 200s

Thursday – REST

Friday – REST

Saturday – 18km Long Run

Sunday – REST


Week 15

Monday – 6km Easy Run

Tuesday – REST

Wednesday –  9km Rolling 300s

Thursday – REST

Friday – REST

Saturday – 10km Long Run

Sunday – REST


Week 16

Monday – REST

Tuesday – REST

Wednesday –  7km Marathon Pace Intervals

Thursday – REST

Friday – REST

Saturday – 42.2km RACE DAY

Sunday – REST

Want to excel with your Marathon training plan?

The best hints and tips from all our experts. From how to fuel your training to injury prevention. Keep coming back for your weekly dose of inspiration to get the most out of your training.

Event Partners
Gold Charity Partners