The Long Game
Ready. Set. Go.
If memories of mile-longs in sports class are enough to elicit shivers and pure, unadulterated terror, then the marathon — at 26 times the length — will no doubt have your heart racing. But, like the splits or a perfectly landed fouette Centre Stage-style, most physical milestones are really just about putting in the work.
Rome wasn’t built in a day. It wasn’t built through a 16-week training programme, either, but you’re not building an empire — so we’ll show you where to start.
WEEKS 1 – 4
The first month of training is about building up to a consistent hour-long session. 60 minutes on the clock may seem insurmountable at first, but start at 15-minute jogs and gradually increase at increments of five minutes; by your 10th run, you’ll have reached an hour-long jog. Remember to hydrate, take rest days in between each run, and start slow and steady — speed and mileage is not important at this stage.
WEEKS 5 – 8
A half marathon is the goal to hit by the end of your second month of training. Begin ramping up your speed in week five, alternating between 20-minute runs and hour-long jogs, before trying your hand – or feet – at a 10km road race, and then a two-hour jog. Think of it this way: a full marathon is a little over four 10km races — you’re a quarter of the way there. By week eight, attempt a half marathon.
WEEKS 9 – 12
Here is where your path to the full marathon can bisect. If timing is important to your final run, begin running timed miles. Your schedule should oscillate between 30- to 45-minute runs, working towards a steady-paced ramble at increments of eight-, 12-, and 14-miles at the end of each training week. Finish off your third month with another half marathon.
WEEKS 13 – 16
If you’ve decided on an ideal finish time, divvy up your expected marathon pace per mile and use this as a marker for each timed run, with each lasting for around 30 minutes. A week prior to marathon day, attempt a 90-minute run at marathon pace. Take it relatively easy on your last week; a 20-minute jog in your marathon gear should be a precursor to your final run.
