Advanced marathon programme
This programme is for you if you consider yourself to be a fairly advanced runner. You may have already completed marathon races before, or possibly a half marathon race, perhaps following the Bupa beginner and intermediate training programmes.
This programme assumes you're able to dedicate time to your training over the next 12 weeks to try to run a new personal best time for the marathon race distance.
This programme involves running six to seven days per week with an optional rest day on Friday, and becomes more specific as your training starts to use some more advanced techniques. As with the beginner and intermediate training programmes, you can train on different days to those suggested here, but you should try to keep to the same structure and have the recommended rest days between training.
You may want to run every day in some weeks, and take a rest day in others, depending on how you feel.
Although this training programme is detailed and some runners will be able to follow it exactly, don't be put off if you have to adapt it slightly. There is no one training programme that works for everyone. All athletes have to adapt and change their plans according to how they feel, and to take into account external factors such as work and family commitments. As you become more experienced, you will begin to get a feel for your training and how certain sessions can be altered to suit your specific needs.
| Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | 4 miles easy | Rest | 6 miles steady | 5 miles fartlek | Rest | 5 miles easy | 10 miles long run |
| 2 | 4 miles easy | Tempo: 2x10mins (5mins) | 5 miles easy | Intervals: 3x1 mile (400m) | Rest / 3 miles easy | 4 miles steady | 10 miles long run |
| 3 | 4 miles steady | Tempo: 10mins (5mins), 7mins (4mins), 5mins | 6 miles easy | Hills: 5 x 2min | Rest / 3 miles easy | 5 miles steady | 11 miles long run |
| 4 | 4 miles easy | Rest | 7 miles steady | Intervals: 6x1km (400m) | Rest | 3 miles easy | 11 miles long run |
| 5 | 5 miles steady | Tempo: 15mins (5mins) 10mins | 7 miles easy | Hills: 6 x 2min | Rest / 3 miles easy | 5 miles steady | 12 miles long run |
| 6 | 5 miles steady | Tempo: 2 x 15mins (5mins) | 7 miles easy | Intervals: 5x1 mile (400m) | Rest / 3 miles easy | 5 miles steady | 12 miles long run |
| 7 | 5 miles steady | 6 miles speed | 8 miles easy | Hills: 7x2min | Rest / 3 miles easy | 6 miles steady | 14 miles long run |
| 8 | 5 miles easy | Rest | 8 miles steady | 5 miles fartlek | Rest | 20 minutes jog | 10km race / 6 miles race pace |
| 9 | 5 miles steady | Tempo: 3 x 10mins (5mins) | 8 miles easy | Intervals: 8x800 (400m) | Rest / 3 miles easy | 6 miles steady | 15 miles long run |
| 10 | 5 miles steady | Tempo: 20mins (5mins), 15mins (4mins), 10mins | 8 miles easy | Hills: 7x2mins | Rest / 3 miles easy | 6 miles steady | 16 miles long run |
| 11 | 5 miles steady | 6 miles race pace | 9 miles easy | Intervals: 5x1k (400m) | Rest / 3 miles easy | 6 miles steady | 18 miles long run |
| 12 | 5 miles easy | Rest | 10 miles steady | 7 miles fartlek | Rest | 6 miles easy | 20 miles long run |
| 13 | 3 miles easy | 5 miles steady | 7 miles easy | Hills: 8x2mins | Rest / 3 miles easy | Rest | 22 miles long run |
| 14 | 3 miles easy | 5 miles steady | 7 miles race pace | 6 miles fartlek | Rest / 3 miles easy | 4 miles | 15 miles long run |
| 15 | 3 miles easy | 5 miles race pace | Rest | Tempo: 20mins (5mins), 10mins (4mins), 10mins | Rest / 3 miles easy | 5 miles easy | 10 miles long run |
| 16 | 3 miles easy | Rest | 6 miles easy | Rest | Rest | 20 minutes jog | Marathon RACE |
Cross training
Some runners like to include some cross training in their running programmes, whereas others prefer simply to run whenever they can. If you wish to cross train, swap it for the Monday run.
Training
The programme starts off with a slightly easier week as you may have had some time off from training since your last race, or not exercised much recently. More advanced or fitter runners may find some of the training in early weeks very comfortable - if this is the case, feel free to add a little extra distance to certain runs, or increase the speed slightly on others. Conversely, if it's been some time since you last trained for an event, you may need to bring the first Sunday 10 mile run down to eight miles.
If you find the first couple of weeks of this schedule difficult, but you have more than 16 weeks until your race day, you could repeat each of the early weeks. If you only have the 16 weeks (or fewer) available, consider following the Bupa intermediate marathon programme.
To run a fast marathon race you need to be able to cope with the 26.2 miles race distance, so your Sunday long run is an important part of training and you should try not to miss it. This will ensure you build a good endurance base. During each week training will consist of a mix of steady runs to further build endurance, and tempo runs and shorter speed work to help you increase the speed at which you can run a marathon. Aim to run at a slightly faster pace for your shorter steady runs than you would when doing a longer run.
Interval and hills sessions take place on Thursdays and these will increase the speed at which you can run - in turn this will make the speed of your longer runs feel more comfortable. They will also improve your running style and help build leg strength.
Training aims
Weeks one to four
Week one includes a fartlek session. You can adjust the length and speed of your hard efforts in this session, depending on your current level of fitness.
Week two includes your first tempo running session. Tempo runs will help to develop your lactate threshold, which will enable you to run faster for longer. Thursday of week two also sees your first interval session that can be done on a running track, or on road, grass or paths, but try to keep your running on soft surfaces if possible - your legs will thank you for it. The interval training sessions will improve your anaerobic fitness and increase your running speed.
The hill session in week three may prove tough at first, but this is a good form of training to build your leg strength. Focus on keeping a good running style during each uphill effort. The session isn't designed to add a lot of mileage to your programme, but it's a good idea to run about a mile at an easy pace to warm up and another mile afterwards to cool down. Try to do a little stretching before starting your hills.
Week four is a slightly easier week, giving you a chance to freshen up and get ready for the next stage of your training. If you don't feel you need to ease off, you can increase the speed of the easy runs to a steady pace.
Pace management
Test your pace to track and improve your performance
Weeks five to eight
You're now getting into the main body of the training plan. Sunday runs continue to build toward the marathon distance and the steady run on Wednesday is also increasing in length. The tempo runs, intervals and hills sessions continue developing your running speed. These sessions also provide an alternative form of training that helps to break up all of your steady and long runs.
Week eight is another easier week. Easing off a little will help you to get rid of any niggles or pains that may have developed during your training. You might find a sports massage helpful. You should end week eight feeling refreshed and 'bouncy', ready to tackle the quality training in the second half of the training programme.
You may like to replace the run on the Sunday of week eight with a 10km race, in a similar way to week four. This can be a good point of focus during training in the preceding weeks, so use it as a rehearsal of your race preparation. Do everything as you plan to on race day - get up at the same time, eat what you plan to eat before the marathon and wear the same clothes. You have plenty of time to make changes if you find that something isn't quite right.
Weeks nine to twelve
You will be well into your marathon training now. Your interval sessions and tempo runs should feel fast, and your easy runs will feel comfortable because of your increased fitness levels. The hills sessions will feel much easier than when you first started. Your weekly mileage will be at its peak during this period so you're bound to feel tired from the training. Stick with it though, you will see the benefits on race day. Remember to continue to eat a healthy, balanced diet, stay well hydrated throughout the day and get plenty of sleep. If you do happen to come down with a cold or a bug, play it safe and take a few days off from training. You won't lose any fitness and your body will recover much faster than if you try to train through it.
Weeks thirteen to sixteen
Week 13 sees your longest run at 22 miles. This isn't quite race distance, but if you can manage 22 miles in training, come race day you will be able to push on for those final four miles.
From week 14 you begin to taper - that means easing off training and freshening up for the race. Weeks 14 and 15 include runs at your planned marathon race pace. These should feel comfortable and will give you a feel for the first part of your marathon on race day.
The tempo run on Thursday of week 15 can be run at a healthy pace, but you should finish feeling that you could run the same distance again quite comfortably.
In week 16 you're really just keeping yourself ticking over. You will feel fresh, light on your feet and well prepared for a good run at the weekend. Remember to continue to eat well in preparation for the marathon, stay properly hydrated and get plenty of sleep.
Race preparation
Make sure you are fit for race day, and use our countdown to make sure you are fully prepared.