Marathon Training Program

Long Run Timetable

Week 1-6th Feb 10km

Week 2- 13th Feb 12km

Week 3- 20th Feb 14km

Week 4- 27th Feb 15km

Week 5- 5th March 16km

Week 6- 12th March 18km or Twilight Half Marathon

Week 7- 19th March 20km

Week 8- 26th March 15km

Week 9- 2nd April22km

Week 10- 9th April12km

Week 11- 16th April24km

Week 12-23rd April18km

Week 13- 30th April26km or Noosa Half Marathon

Week 14- 7th May12-15km

Week 15- 14th May28km

Week 16- 21st May16-20km

Week 17- 28th May30-32km Group Long Run (Sunday 3rd June)

Week 18- 4th June12-15km or Race The Rattler 18km

Week 19- 11th June30-35km Group Long Run (Sunday 17th June)

Week 20- 18th June 15-20km

Week 21- Marathon 42.2km

Two important things to remember- This program is a guideline only and you may wish to design your own timetable or follow another program, but it is still very important that you have a base of 10km before you start and that you are doing a long run of 30-35km  two  weeks before you run the Marathon...and...if you are not ready or haven't been able to follow a training program correctly then you should not enter the Gold Coast Marathon..there are plenty of other marathons and you can continue training until you are ready.

There will be a group run for all the marathon runners (and anyone else who would like to attempt a long run) on Sunday 20th June..the course will be mapped out to approx 35km, with you being advised to run your last 30km plus run on this day..so mark this run in your diary..it will be a very important run for you.

All of the above runs should be easy runs, running at your most comfortable pace.

This is Just the Long Runs

Below you will find what you need to do on the other days of the week with your running..

Other Running..
Lazy Runner Muck up Sesh- this is the session you can work hard on, it will be approximately 45 minutes of speed or strength running. Make sure you include one (two is even better) of these sessions a week into your program and work hard when you are doing it. You only require 10-20% of your marathon training to be a speed session so one Muck Up Sesh will be enough.

Two other running sessions per week- make these two runs under 12km runs- they can be tempo runs, so maybe 10-20% faster than your long run, or one can be your 10km race time run. If one is a tempo run, make one a hill or cross country run, or just on a tougher course than you normally run.
You can make one of these a road run and one a deep water run, the deep water running is still great for training but easier on the legs. If you like treadmill work you can make one of these a treadmill run. Do not do these runs the day before or the day after your long run. If your long run is on the Sunday make Monday your rest day, or a walk or light cycle day. 

Week 21
Wow , who would of thought I would be saying week 21??? But here it is, the best week of your training, chill out, pig out, veg out and do anything else that ends in 'out'..except stress out! 30km is all you need to run this week, but not all in the one go....1 x 15km and 2 X 8km is ideal, with your last run being Thursday. However, if you are still recovering from some of your long runs, you can even drop those back to all 10kms if you like. Do not stress out about de training, all your training has been done, and you will not lose any fitness this week, in fact you will gain, as recovery will help repair muscles and joints and make them stronger for race day. This whole last 21 weeks has been about race day, so don't forget that. You should feel superfit and ready to run on Sunday, not tired and overtrained. This week concentrate on all the little things, eat well..no greasy or spicy meals, no alcohol, no late nights, plenty of R and R. 
Click here for some really useful tips for race day
Carb Loading..this is becoming a very important part of Marathon pre race preparation and is very good thing to do 3 days out from a marathon. Basically you need to eat foods that are rich in carbohydrates to give you energy to get through 42.2km on race day..like all things I like the easy, lazy way so here are my suggestions (and this is what I do)
The easy 3 banana no drama way!
This is for people who are busy at work all day and can't be bothered with the whole carb load preparation thing.
Buy 10 bananas (or more), have one for morning tea, one for arvo tea and one for supper on Thursday, Friday and Saturday, save the 10th for pre race on Sunday. Eat your other meals as normal. There all done. Combine it  with double up drinks days, so you get your fluids as well..this doesn't mean you cut back on your other food, the bananas are the carb loading, so don't replace your meals or part of your meals, they are extras
The easier Gatorade/Powerade way..I have done this before my marathons and it works really well
Busier still and hate bananas..pick your poison, buy 10 bottles of the sports drinks you prefer. One for morning tea, one for arvo tea and one after dinner on Thursday, Friday and Saturday. All done. If you find them too sweet, divide them over 6 bottles (a day), by watering them down. It is a great way for getting more fluid in as well. Your 10th bottle is for the race morning, sip is slowly over about an hour while you are waiting to start so it slowly gets into your system. You will never want to see another bottle of the stuff again..but it will help. Do not use this method if you find that the sports drinks do not agree with your stomach or make you feel sick...this can be the case for some runners.

There is not much phsyical training left to do, but you can work on your mental training right up until race start, and even duirng your run..read some motivational running quotes during the week, pick one that really resonates with you and repeat it to yourself all week, before and during your run
Motivational Running Quotes

Week 20
Party time Marathoners! This is my favourite week of the program all long, long runs over, time to celebrate and the marathon is still a bit too far away to start stressing about yet...that comes next week! So enjoy week 20. 20 weeks of training for an event is a long time, and if you followed this program you deserve a week of normal running. I suggest you have a good recovery from your last long, long run, so two days off. Then do a nice, normal 10km to test out the legs. On the weekend, try to slot in a 15-20km, it will feel so good after all the long runs you have been doing. Do two Lazy Runners sessions if you can. This is a good week to take care of any little aches, strains and pains you may have from your 30km runs. So look after your feet if they are sore, any blisters need to be treated , any joint pain, needs to be iced and rested, any chaffing treated, so it is cleared up by race day. Your are starting to taper, so work out how many runs and kms you are going to taper down to in the next two weeks. I suggest 42km (thats a marathon over the week!) this week, and 30km the following week
Read the Tip of the Week, it will help you plan the next couple of weeks and race day and beyond!

Week 19
It's a very big week for the marathoners, last long run in training!
Anyone doing Race the Rattler as well is going to clock up lots of kms this week. I believe the Race The Rattler is a great training run before the Gold Coast, because once you have completed that 18.5km unending hilly course, the Gold Coast Half will seem like a breeze! All that is required of you this week is a 30km run, if you want to push on a do more, 32km is a great distance as well. This really should be your last 30+km run, so make sure you get it done by the end of this week. I don't advise doing anything longer until the marathon, as you will need the two weeks in between to let your body recover and get your legs fresh again. Your long run this week is your last chance to try out any gear, drinks or food. Make sure you take the gu's, gels or drinks that you plan to have on the day of the marathon. Hopefully the weather will be similar to race day, so make sure you prepare, try wearing the gear you intend to wear on the Gold Coast. If you plan to do your last long run with the group next Saturday (which is the best way to do it), carb and fluid load the day before.

Week 18
Yahhhhyyyyyy Marathoners, you have done it, the longest run of the program and for some of you the longest run in your life....well done..your survived it!
4 weeks to go marathoners....in four Sundays you will be standing on the start line ready to run the longest distance you have ever run...how exciting!!
Make sure you take one or two days off running after this long run, recovery is very important at this stage of your training, dont stuff it up now by overtraining
A good week for marathoners, a much needed rest in between your 30km + runs. This is a good week to try to get a few good shorter, faster runs in. So try to run several times during the week with all runs under 16kms. Try to run the pace you would like to do the marathon in, or even a littler faster.
A good thing to try would be 16km, 14km, and a 12km, all at a pace you would like to run your marathon in, with the shortest run feeling good. If you get time for another run, try a fast 10km with the aim to do a PB, you can do this on your Ho Hum Run. That will be 52km for the week!, you can also add in a Muck Up Sesh if your legs are ok.

Week 17
Now we are getting to the pointy end of the program, the first of our longest training runs, 30km. This is nearly as tough as it gets...nearly!! The best way to approach the longest training run, is to prepare well. Spend a couple of days carb and fluid loading, sorting out your course and being nice to yourself. The best way to do the long runs is to join in to the Crazy Long Long Runs, with our first next Sunday June 3rd. Its so much easier doing it with the group and knowing where you are going and that you have lots of support along the way. If you cannot make our runs, make sure you have drinks along the way, and maybe a couple of gels or gu's or lollies..water will not be enough for this run. See if you can find somone to run with you or part of the way. If you are doing it early morning it will be dark and cold, make sure your course is lit and safe. If you are not sure don't go alone. If you can't find a running buddy, someone might cycle the course with you. If you do go alone, as always, tell someone what direction you are going in and how long you expect to be out there, and always take some money in your back pocket. 30km is a long way and will take a long time, if you like to listen to music make sure you have plenty of charge on your ipod and plenty of variety! Approach this run slowly, go out at a very steady pace, you will need all your energy just to get the body and mind through it so don't make it harder by trying to run faster. Don't panic if you have a bad run or don't even make the distance...it is just a training run, don't throw the towel in yet....you have plenty of time to get another 30km in, just assess it afterwards and decide what you would do differently next time. Most importantly you need to put a big effort into recovery after this one, so don't run for a couple of days, ice any aches and pains, drink lots and rest

Week 16
And to match it a 16km long run. Hope the 28km didnt hurt too much! it is a tough one. The weather has improved (not so hot) and Gold Coast will be much more like this on race, very cold to start and then sunny and cool as you are running..perfect. To join the Lazy Runner team you need to register by the 30th of May, so why not do it this week, you have come to far now, no going back..register this week and you are on the countdown to reaching your goal...running a marathon!

Week 15
We may of heaved a sigh of relief last week to find out we are nearly 3/4 of the way through this program, but that was quickly followed by a groan of dread when we realised that the worst is yet to come..however, on a bright note, if you look at the long run calendar above you will see we only have three hellishly long runs to go..doesn't that make you feel better?? And after 28km this week, we only have two..oh and the marathon, but we are not going to talk about that just yet..lets get through the next few weeks first. The 28km and the two 30+km require a bit of planning. Don't run the day before or day after if you can help it. Carb load before each one, so three bottles of sports drinks the day before, or 3 bananas, double up your drinks the day before. Make sure your gear is right, shoes???, if they are on the way out, change them now, don't wear the new ones on your longest runs yet,wear them in on your shorter runs..don't risk getting blisters at this stage. Keep your other running up, but your main focus should be on these last three longest runs now.

Week 14
A low week for marathoners, use it to sort out any problems that have been arising from your long runs. Most aches and pains respond to rest, or icing or Voltaren. Ice after your runs and anytime you are sitting, Voltaren can be taken after your long runs and then 6 hourly if needed. Any ache or pain that is not improving or getting worse should be checked out. I suggest you go to your GP first. He/She will check you out, order any tests and refer you on if need be. If you are feeling weary and have been running four or more times a week, cut back a run, that will make a huge difference to how you feel, and no you will not lose fitness or jeopordise your training. In fact you will improve, as it is now proven that proper recovery in your training program improves your running and perfomance.

Week 13
Unlucky for some...but not for Goldie Marathoners!
We are up to 26kms, Now that is a long way! This will also take you a long time, so you need to plan it. Plan your course, know where you are running and how far you are running, dont just run off randomly not knowing where and how far you will be going. If you dont know your distances run to time. So you should know how long 26km will take you from your other runs, and run out half the time, turn and run back. You do need energy on this run, so thought has to go into that as well, carry some energy gels or gus and make sure you have drinks (with you, or out on the course)...you can not do this run well with out having something to take along the way, so prepare!
 Week 13 is a good point to start thinking about your running gear. If you dont think your shoes will get you to race day (are they are over 8months old?) then you should get new ones in the next couple of weeks, no later. If you are thinking of getting new gear for race day, buy it now and trial it on your long runs. Many things feel ok on your short runs or Muck up seshs, but once you have them on for over an hour and up to two hours running, thats when things can start to rub, get uncomortable or just plain annoy you...all gear needs to be trialled first, so start doing this on your long runs now

Week 12
A nice gentle 18km this week Marathoners!! On your long run this week I want you to concentrate on your pace. You have run the 18km before so you know what it's like, so this time around, I want you to think of the pace you would like to run the half in and work on that. It is always best to start off slower than race pace, in fact the first couple of kms should be warm up anyway. (On race day you will find the start will be slow, due to the crowds so factor that in, far better to start slow and then lift your pace when you have a clear run than try swerving around thousands of runners in the first 2km). Then you may want to spend the next 6 or 8km running at the pace you feel you do your long normal runs in, with no pressure on, then when you turn (or get to halfway) you should have a go at running home in the pace you want to run the half marathon in. Its also time we started implementing our Big Finishes into our long runs, like all things in running you need to train for it, a good finish will not just happen on the day, so the last half km of a long run should be very different to the rest of your run, so refresh your Big Finish training. 

Week 11
Yahhhh...Halfway Marathoners!! Now we are on a countdown not a count up.
That is great news, but the second half of a marathon program can be quite intense, you have to run a 24km (this week), a 26km, a 28km, 2 X 32km, oh and then just a little 42.2km at the end! I'm not saying all this to scare you, but to let you know that this is where the real committment begins. Plan out your long runs, your courses, and your energy systems. Get some help, find a running buddy to join in some parts of your long runs, get a friend to cycle along with you (great for carrying drinks and snacks as well), there will be lots of people who would love to help out, you just need to ask them.
I am really with you marathoners, as I am up to my 32km runs, My marathon in England is in two weeks, so my advice to you is coming from the heart and a tired body! Last week on my first 32, I ran 14km, then was joined by a few Lazy Runners who ran 14km with me, I then ran the last four km on my own and then met my buddies for a coffee, it makes such a difference if you can break up your long runs like this.
It is important that you don't let your other running slip, so make sure you run at least another 2 or 3 times a week of shorter different paced distances, with rest days in between. If you are getting bored and tired with your long runs, change the course. Reverse it or map out a new on, sometimes that is just enough to get you out of the doldrems of long running.

Week 10
We are half way through Marathoners, well we will be after this week!! and to celebrate, you only have to run 12km this week as your long run. If you haven't done your 22km yet though you will need to get it done this week. This will be the last of your real rest weeks, so if you are feeling the halfway mark and tired, make the most of this week. Refocus, sort out all your running for the next 11 weeks and stick to the program. Use this week as a chance to prepare yourself mentally for the second half of your training. Write all your long runs in your diary and make sure you do them. Also start looking after yourself, it gets hard now, so just concentrate on your running, you may need to put some other sports and exercise to the side for the next 10 weeks and just focus on running and recovery.
Running a marathon is a huge, amazing acheivement, so you need to set aside time for preparation. Don't take on any extra work or start anything new, cut back on your social functions, make sure you get your rest, look after your diet. I was like a precious princess before my first marathon, I gave up tennis (one of my favorite past times) I  was very strict with my training and routines..I said no to a lot of things I was asked to do. I was in my forties and I think it was the first time I set aside real time for myself and I thought if I'm going to do this thing, I'm going to do it right. You do not want to put all the training in and then be disappointed..so be strict with yourself and everyone around you... my advice for the next 11 weeks, it's all about you and the Gold Coast Marathon

Week 9
I hope you enjoyed your low week marathoners as now we are into the real business of long distance running... 22km! Its more than half way so a real milestone and a great achievement when you get there.Try not to miss a long run, you get plenty of chances to make them up and you run the risk of injury by jumping your distances by more than 10%. Your body adapts to the long runs, so it will let you run one of two kms more, but dont ask it to run 3-5km more, that is too much strain.

How are your shoes? This would be a good chance to assess them, as I said the longer distances are coming, so don't get to a few weeks out from your race and decide you need new shoes..if you think you do, try to get them this week, that way they will do you for all the long training distances to come and they will be right for race day

Also many of you are asking me about times and what time you should run your marathon in. If its your first marathon, your goal is to run all the way (not walk), finish it and feel fantastic afterwards, your training will help you achieve this fantastic goal. If you have run a marathon before you may want to improve on your last time. The best way to do that is to do the speed sessions on Muck up sesh days...that will improve your cardio fitness and in turn make you run better on your long runs. However, its good to have a time in the back of your mind, so read my tip on race times, it will give you an idea of what you could run a half marathon in, based on your 10km time

Week 8
We are going into a low week, however, if you didn't get your kms done last week it could be a high week. Fantastic effort on your 20km run. It is a long way and you are getting very close to the magic halfway point, another great milestone in the marathon training program.
Make sure you take one or two days off running after your long runs. Recovery is the most important component of the marathon training program, it can make or break you, and its no good running all those kms if you are not prepared to let your body recover and regroup for the next long run.
Low Weeks, they are the best! A put low weeks into my programs for a few reasons; it gives your body a good chance to recover from your last longest run and it gives you something to look forward to. If you just keep lifting your distances 1 or 2 km every week, you start to dread your long runs and each week seems so hard, but with low weeks you get a chance to go back to normal running and prepare yourself for the next long run. It also gives you a chance to play catch up, so if you didnt get your 20km done last week, you have a chance to still fit it in. so use your low weeks for all these reasons. When you are on a low week, try to fit four running sessions in and work hard over those shorter distances, your will have more energy to work hard on the muck up seshs and your speed will not suffer if you do this on the low weeks

Week 7
20km Marathoners, ooohhh that is a long way! You will be out there for over two hours and you cannot run for two hours on nothing.One of the main reasons for fatigue in a marathon training program is simply dehydration or loss of electrolytes and energy..these  things are totally preventable..once I start hitting 15km or more in training I tend to drink the sports drinks as I feel water is not enough. If you are not keen on those drinks, try fuit juice, or half a banana before you run or the gels or gu's, however remember if you are taking your energy in food you need to back it up with plenty of water..the reason I like the sports drinks is that it hydrates as well as gives energy..if you find them too sweet, try watering them down.
You need something out on your course, and no water is not enough. I have been known to hide a couple of bottles of sports drinks on my course and then grab them as I run past, or the alternative is to take snacks with you and drink water along the way. This 20km run is a good chance to trial your energy supplies, so this week, take something with you on your run. The Gu's , gels, energy chews are all good, and easy to carry. You will find they make your thirsty or you may want to wash them down, so make sure you take them near a water tap, so you can have a drink at the same time. Try to get a drink at every 2-5kms and then you may want a snack at maybe 8km and 15km
I ran for 24 kms last night (as my marathon is 29th Of April) I took my plastic cup for the drink taps as I hate sticking my head under them, and I took a bag of Winners energy chews, I had a drink and a chew every 5km. I knew where my drink taps were on the course. Make sure you know of at least 4 places where you can get water on your course. Never run on your course if you dont know where the taps are, that is just dangerous.
Now that you are running these long distances you also need to carb load the day before you run, it will make you feel so much better on the day of your run, read my tip on
energy for long distance runners

Week 6
Another long one guys, 18km.
The best way to approach this is to add 8 km on to your favourite 10-12km course, don't go out trying it on a new, tough, unknown course. Just do your normal 10km and then maybe turn back and do another 4km out and back. Remember to take it slow, you are at a stage where you will need to have a drink out there, so make sure you know where the taps are on the course or do what I do, hide a drink about half way and grab it as your running. Good Luck. Make sure you rest up the day after this run
A good way to get the long runs done is to enter an event like a half marathon. Entering events helps with your training, as it gives you small achievable goals along the way, it breaks the monotony of running alone, and gives you a general feeling of what race day is like. There are a few half marathons between now and the Gold Coast marathon that you may like to enter. Its up to you, but there are two twilight half marathons next weekend...Coolum on Saturday, Brisbane on Sunday. Other ones you may like to consider are Noosa in early May, Doomben in June and I think the Race the Rattler in June is a fantastic lead up event to Gold Coast.
Another exciting thing this week...entries open for the Gold Coast Marathon...so you can stop talking about it and sign up and do it! I always find once I register and pay, my training intensity goes up a notch...it finally is real, no going back, so you just keep going forward...make sure you sign up under the Lazy Runner team, we get a discount and you will have the support of all of your LR buddies on the day

Week 5
Getting up to the big numbers now guys..due for 16km this week! Getting behind on the big runs is stressful and "does your head in", it is all we can seem to think about and then once it is done, we are happy again. So try to pick the day you are doing it and stick with it, if you don't do it that day, make it the next day..stress during training is the last thing we need, so pick your day and do it. Once you get to the long runs it gets tougher running on your own, so try to find someone from the group to run with, even if they run some of the way with you. Training for a marathon requires a specific training regime which you are following, believe it or not you can train wrong, so make sure you follow all the right advice given here and read the tip of the week about Running Specificity

Week 4
We are going up, up , up! 15km this week, I always find the 15km a bit of a hurdle to get over, its quite a long way and feels hard, however, once over that hump, I find I am ok until the next hurdle which for me seems to be about 25km! See how you feel about the 15km, maybe its not your hurdle. You only need to do one long run a week, so don't be tempted to run another one, it may feel ok now but it will come back to bite you in the bum down the track. Keep your other runs under 12km.
Make sure you try to fit your Lazy Runner strength and cardio sessions in weekly, these will really help improve your speed and stamina and it does help you run better in marathons. Plus it is shorter and not as boring as the long runs. You should be running betwen 30-40km a week at the moment, near the end of the program you may be up to 60-70km!

Week 3
14km this week! A bit of a jump and you will notice this, however, remember just run it slowly, the key to the long distance run is to slow it down, your goal is to run all the way and you will not achieve this if you are running too fast. Remember to rest up after your long runs, treat any aches and pains with the RICE procedure, keep all your other runs to under 10-12km and just pull the big one out once a week or fortnight, whatever fits into your training. I think its best to do your long runs on weekends, you have more time and also hopefully more recovery time on the weekend. Also most events are on weekends so your body will quickly adapt to the idea that each weekend it has to run a long way! Believe it or not we are creatures of habit and it you train your body to run a certain way on a certain day at a certain time, it will soon get used to the notion and perform for you. However, if you never run at 6am, never run a long way on a Sunday and in 18 weeks time you tell your body that it has to run 42.2km, I'm pretty sure it may put up a fight!, So start getting it used to the idea early on.

Week 2-We have made a start and there is no going back now!
Try to follow the program as close as you can, but don't worry if you have to change some weeks around to suit your lifestyle.
Your long run is very important, try to keep up with the distances on the long run program, make sure you have a rest day after your long run, this is very important for recovery.
You only need to do one long run a week, so make sure your other runs are 10km or less. Try to attend as many Lazy Runner sessions as you can, as they will include all your speed and strength work and then you can just concentrate on your other running
This week we have 12km. Sometimes it's a good feeling to stay a little in front of your distances, or decide on the day, if you are feeling good and the weather is right and there are few of you running together you may opt to run a bit further, you will always appreciate that after you have finished!

Week 1- Some of you may have a sense of Deja Vu and others may be stepping into the unknown..it doesnt matter what you have done with your running in the past, how well you run or if you are new to running, right now we are all on the one level playing field, we are at the start of a new marathon training program. You need to train for a Marathon, no matter how good of a runner you are...its the best, safest and also the most enjoyable way to run all the way and do it well and have a good recovery. Many people dont train and just run the thing, but have a chat to them afterwards...they are sore, maybe injured, suffered during the run or maybe had to walk some of it, or didnt finish, cant run for a while afterwards, or worse still never run again...its just not worth it. When I am training for a marathon, its usually because I want to improve my running and fitness, maybe run a faster time, run a different event that in some cases is more challenging than my last (or maybe its just because I am crazy!)...and I cant achieve those things or have a successful run without putting in the training. I have been running for 25 years and run lots of marathons and half marathons, but I never take a casual approach to my training, I feel so much better and more confident when I am following a training program.
This program is a nice long one! 21 weeks. The idea being that its safer, it allows lots of recovery time for those tired legs after long runs and it lets you have time off if need be due to work, holidays or injuries...you get plenty of time to catch up!

For week 1, you need to get 10km under your belt. If you have been running 10km over Summer thats great, if not you need to get out there and test it out. This is your first long run to tick off your long run list. I suggest you write the long runs in your diary or stick them on the fridge and cross them off when you have done them. Once you ahve done this 10km you are on a road to 42.2km, how exciting! You also need to do a couple of shorter runs, never do two long runs a week. So if your long run is 10km this week your shorter runs will be between 5-7km. If you throw in a couple of LRs muck up seshs you have got it all covered, I count them as hard 5km runs. I suggest you only run 3-4 times a week- one long run, a speed session (Muck up Sesh) a strength run (Muck up Sesh or a hilly 7km run) and you can throw in another Ho Hum Run or shorter run if you want to do one more. If you like to exercise everday, swim or cycle or go to the gym on the days you are not running...or walk...walking is great for recovery...so there you have it...make a start marathoners on the running event of your life..and have a great week 1.