How does it work?

The number of runs per week when training for a marathon can vary based on factors such as your experience level, goals, time availability, and individual response to training. However, a typical marathon training plan often includes around 3 to 6 runs per week. Here’s a breakdown:

1. Beginner Level: A plan might start with three to four runs per week for beginners or those new to marathon training. This usually includes a long run on the weekend, one or two shorter mid-week runs, and possibly a speed workout or tempo run.
2. Intermediate Level: Intermediate runners might aim for four to five weekly runs. This could involve a mix of shorter recovery runs, a mid-week medium-long run, a tempo run, and a longer run on the weekend.
3. Advanced Level: Advanced marathoners may run five to six times per week. This includes a variety of workouts such as speed intervals, hill repeats, tempo runs, long runs, and recovery runs. The focus is often on quality workouts while still allowing for adequate recovery.

Key components of a marathon training plan include:

• Long Runs: Typically scheduled once a week, long runs gradually increase in distance over the training period to build endurance and mental toughness.
• Speed Workouts: These sessions focus on improving running economy, speed, and lactate threshold. Examples include intervals, fartleks, tempo runs, and hill repeats.
• Recovery Runs: Short, easy-paced runs done at a comfortable pace to aid recovery between harder workouts and long runs.
• Cross-Training: Incorporating activities like cycling, swimming, or yoga can complement running, improve overall fitness, and reduce the risk of injury.

It’s important to remember that consistency, gradual progression, and listening to your body are key principles in marathon training. Additionally, adequate rest and recovery is essential to prevent overtraining and reduce the risk of injury. Consulting with a running coach or utilising a structured training plan tailored to your fitness level and goals can help you effectively prepare for the marathon distance.

How to fit five to six runs per week training for a marathon

Fitting five to six runs per week into your marathon training schedule requires careful planning and time management. Here’s a suggested approach to help you integrate these runs into your weekly routine:

1. Establish a Weekly Schedule:

• Plan Your Week: Look at your weekly calendar and identify the best days and times for your runs. Consider factors like work schedule, family commitments, and other activities.
• Consistency: Try to establish a consistent routine by running on the same days each week. This helps build habits and makes it easier to stick to your training plan.

2. Prioritise Key Workouts:

• Long Run: Reserve one day per week for your long run, typically on the weekend when you might have more time available. Gradually increase the distance of your long run as you progress through your training plan.
• Speed Workouts: Dedicate another day to speed workouts such as intervals, tempo runs, or hill repeats. These sessions can improve your running efficiency and speed.
• Recovery Runs: Incorporate shorter, easy-paced runs on days between key workouts to aid recovery and maintain consistency in your training.

3. Be Flexible:

• Adapt to Changes: Life happens, and you may need to adjust your training schedule occasionally due to unexpected events or changes in circumstances. Be flexible and willing to adapt your runs to fit your current situation.
• Swap Days: If you miss a scheduled run, consider swapping it with another run later in the week rather than skipping it entirely.

4. Time Management:

• Early Mornings or Evenings: Consider running either early in the morning before work or in the evening after work, depending on your personal preferences and schedule.
• Maximise Weekends: Use weekends to fit in longer runs when you have more time available. Consider starting your long run early to avoid scheduling conflicts later in the day.

5. Recovery and Rest:

• Listen to Your Body: Pay attention to signs of fatigue, soreness, or injury. It’s important to prioritise rest and recovery to prevent overtraining and reduce the risk of injury.
• Rest Days: Schedule at least one or two rest days per week to allow your body to recover fully and recharge for the next training session.

6. Cross-Training and Strength Training:

• Incorporate cross-training activities: Consider integrating low-impact activities such as swimming, cycling, or yoga on days when you’re not running to improve overall fitness and reduce the risk of overuse injuries.
• Strength Training: Incorporate strength training exercises to improve muscular strength and stability, which can enhance running performance and reduce the risk of injury.

By following these guidelines and maintaining a balanced approach to training, you can effectively fit five to six runs per week into your marathon training schedule while still managing other aspects of your life. Remember to prioritise consistency, listen to your body, and adjust your training plan as needed to accommodate your individual needs and goals.