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[Podcast] Marathon training tips and running plans

Senior Health Content Editor at Bupa UK
18 February 2025
Next review due February 2028

Have you got your sights set on completing a marathon? If so, you’ll no doubt be gearing up for some focused months of training. In this podcast, I’m joined by experienced and first-time marathon runners who share their marathon training tips. I also share two marathon training programmes designed for beginner or intermediate runners.

People running outdoors

Marathon training and nutritional tips

The weather and dark mornings and evenings can make it tough to get out there and improve your fitness levels. So, I spoke to Robert Tansey, Founder of the BuddyBoost wellbeing activity app, and Jane Fletcher about their experiences. Robert has completed 15 marathons, and Jane is a first-time marathon runner. Both give their perspective and tips on training for a marathon.

In our conversation we talk about:

  • importance of training plans
  • avoiding injuries
  • staying motivated
  • preparing for the day itself

I also spoke to Michelle Harrison, a keen runner who completed the London Marathon. Michelle shares her advice on how to fuel your body during marathon training.

You can listen to the discussion in the ‘Marathon training tips’ podcast below.

Marathon running training plans

If you’ve got a marathon on the horizon, we’ve got two running programmes to meet your needs. Our training programmes cover everything you need to know about slow runs, steady runs and tempo runs. They also include advice about frequency, intensity and time for each training run you do.

Infographic: Beginner marathon programme

This plan is for beginner runners who would like to train for a marathon. The training plan is for you if it’s the first time you’ve run a marathon, or a long time since you ran any long distances. To get the most out of it, you should already be able to comfortably run at least 5km, and ideally 10km.

You can click on the image below to download the full beginner marathon training plan (PDF 0.2 MB).

Image of Bupa's beginner marathon running programme

Infographic: Intermediate marathon training plan

This plan is for you if you consider yourself to be a more developed runner. You may have already completed marathon races before, or possibly a half marathon race.

You can click on the image below to download the full intermediate marathon training plan (PDF 0.2 MB).

Image of Bupa's intermediate marathon running programme

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Marcella McEvoy
Senior Health Content Editor at Bupa UK

 

Co-author

Rasheda Begum, Health Content Editor at Bupa UK


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