April marathon training programme

Here we are, the final month of training before the big day!

All your marathon training has led to this point, so these last few weeks are all about maintaining your fitness levels that you’ve been developing over the year. There’s no need for last-minute tests at this stage - you’re as ready for the race now as you’re going to be, so it’s time to make sure you’re staying consistent until race day.

Use this time to iron out any niggles in your performance and, as we mentioned last month, make sure you’ve run in your race kit at least a few times - even small details like socks can make a big difference on the day.

Use the marathon approaching as a testament to your training and dedication. Get out there, have fun and make it a Sunday to remember!

 

WEEK 13

Monday: Easy 30min run

Tuesday: Easy 30min run

Wednesday: Rest

Thursday: Easy 30min run

Friday: Rest

Saturday: Rest

Sunday: Half marathon, reaching a marathon race pace for the final 5 miles

 

WEEK 14

Monday: Rest

Tuesday: Easy 45min run

Wednesday: Easy 45min run

Thursday: Easy 30min run

Friday: Rest

Saturday: 1-hour run, running hard for the final 20min

Sunday: Easy 75min run

 

WEEK 15

Monday: Easy 30min run

Tuesday: Rest

Wednesday: 40min run, running the final 15min at marathon race pace

Thursday: Rest

Friday: Rest

Saturday: Easy 30min run

Sunday: Easy 45min run

 

WEEK 16

Monday: 20min run

Tuesday: Rest

Wednesday: Easy 20min run

Thursday: Rest

Friday: Easy 15min run

Saturday: Rest

Sunday: Race day!

 

Visit the England Athletics website for more help and advice on running and keeping fit.