The Running Bugs Virgin London Marathon Experience

Blog Post: Couch to Virgin London Marathon Training Plan for Beginners

The Running Bug — Mon, 05 Nov 2012 09:58:00 GMT

Walk to Run Schedule for any Marathon.

This Virgin London Marathon training schedule will tell you how to go from beginner runner to London marathon finisher. If you’re an absolute beginner and can't run continuously for 30 minutes, then first follow one of our get started schedules before embarking on the marathon schedule:

How to Move From Walking to Running

Run Your First Race in Six Weeks

Running in the London Marathon? Share your day on The Running Bug's London Marathon Experience pages.

Tips for following the schedule:

• Before you start our walk-run marathon schedule make sure you can run continuously for 30 minutes.

• The same principles apply to your walk-run programme as to any other marathon training schedule. The plan includes runs of varying intensities, a tempo run, an interval session and a long walk-run.

• This schedule is written with flexibility in mind. We’re not setting hard rules, just giving you guidance. Don’t worry about a time, just aim to get round the marathon. Ideally you’ll be able to run for 10 minutes and walk for one minute on race day, but if it’s less, that’s okay.

• Make sure you have a recovery day after the speed, tempo and long run.

• The schedule is planned as follows, weeks one to three are build weeks, week four a maintenance week, weeks five and six are build weeks, week seven a race week, week eight a maintenance week and week nine is the hardest week in terms of volume. Weeks 10 and 11 are taper weeks and finally, week 12 is race week!

12 week schedule

WEEK ONE – FOUNDATION OF THE SCHEDULE

Day one: EASY RUN: 30 minutes to 75 minutes

Day two: SPEED: 40 to 50 minutes walk/run – Warm up jog for 5 minutes, then walk/run intervals at a ratio of 30 seconds to 2 minutes walking (depending on your level) to 3 minutes running with 5 minutes cool down.

For example, 30 minutes of 5 x 3 minutes running (15) with 5 x 2 minute recoveries (10) (total time 25 plus 10 minutes warm up and cool down = 45 minutes)

OR 28 minutes of 8 x 3 minutes running (24 minutes) with 8 x 30 second recovery (4 minutes)

For more information see Speed, Interval and Fartlek Training Explained

Day three: TEMPO: 10 minutes walk 20 minutes run comfortably hard 10 minutes cool down.

For more information see Tempo or Threshold Run Training Explained

Day four: LONG WALK-RUN: Walk run for 1 hour 30 minutes – aim to build up to 10 minutes running one minute walking, but you can start off at a ratio of 3 minutes running to one minute walking and increase the running element over the 12 week period, easing off in the maintenance and race weeks. For example if you start with 3 minutes running in week one, you could go to 5 in week two, seven in week three, and keep it at seven for maintenance week four and race week five, then build to 10 by week eight and nine (keep it at 10 minutes running as the overall time on your feet will increase), ready for tapering down in week 10.

For more information see Long Run Training Explained

FROM THIS BUILD UP AS FOLLOWS…

WEEK TWO

DAY ONE: EASY RUN: 35 minutes

DAY TWO: SPEED: 50 to 55 minutes walk/run

DAY THREE: TEMPO: 10 minutes walk 25 minutes run comfortably hard 10 minutes cool down

DAY FOUR: LONG WALK-RUN: for 1 hour 30 minutes

WEEK THREE:

DAY ONE: EASY RUN: 40 minutes

DAY TWO: SPEED: 60 minutes walk/run

DAY THREE: TEMPO: 10 minutes walk 30 minutes run comfortably hard 10 minutes cool down

DAY FOUR: LONG: Walk run for 1 hour 45 minutes

WEEK FOUR: MAINTENANCE WEEK

DAY ONE: EASY RUN: 40 minutes

DAY TWO: SPEED: 60 minutes walk/run

DAY THREE: TEMPO: 10 minutes walk 20 TO 30 minutes run comfortably hard 10 minutes cool down

DAY FOUR: LONG WALK-RUN: for 1 hour 45 minutes

WEEK FIVE:

DAY ONE: EASY RUN: 45 minutes

DAY TWO: SPEED: 60 minutes walk/run – start to make intervals longer, faster and recovery less (eg 8 x 3 minutes with 1 minute recovery)

DAY THREE: TEMPO: 10 minutes walk 35 minutes run comfortably hard 10 minutes cool down

DAY FOUR: LONG WALK-RUN: for 2 hours TO 2:15

WEEK SIX:

DAY ONE: EASY RUN: 50 minutes

DAY TWO: SPEED: 60 minutes walk/run – start to make intervals longer, faster and recovery less (eg 5 x 6 minutes with 1 minute walk recovery)

DAY THREE: TEMPO: 10 minutes walk 40 minutes run comfortably hard 10 minutes cool down

DAY FOUR: LONG WALK-RUN: for 2:30

WEEK SEVEN: RACE WEEK

DAY ONE: EASY RUN: 50 minutes

DAY TWO: SPEED: 60 minutes walk/run – start to make intervals longer, faster and recovery less (eg 5 x 6 minutes with 1 minute walk recovery)

DAY THREE: TEMPO: 10 minutes walk 20 minutes run comfortably hard 10 minutes cool down

DAY FOUR: LONG: HALF MARATHON – WALK RUN

WEEK EIGHT: MAINTENANCE

DAY ONE: EASY RUN: 50 minutes

DAY TWO: SPEED: 60 minutes walk/run - try fartlek <<link>> on a hilly course

DAY THREE: TEMPO: 10 minutes walk 40 minutes run comfortably hard 10 minutes cool down

DAY FOUR: LONG: Walk run for 2:30

WEEK NINE:

DAY ONE: EASY RUN: 60 minutes

DAY TWO: SPEED: 5k Try a parkrun

DAY THREE: TEMPO: 10 minutes walk 40 minutes run comfortably hard 10 minutes cool down

DAY FOUR: LONG WALK-RUN: for 3 hours

WEEK 10: TAPER ONE

DAY ONE: EASY RUN: 60 minutes

DAY TWO: SPEED: 10 x short hills and walk/run

DAY THREE: TEMPO: 10 minutes walk 30 minutes at goal marathon run pace (eg 10 minute mile pace with walking recoveries) comfortably hard 10 minutes cool down

DAY FOUR: LONG WALK-RUN: for 3 hours – more walking!

WEEK 11: TAPER TWO

DAY ONE: EASY RUN: 60 minutes

DAY TWO: SPEED: 10 x 1 minute bursts

DAY THREE: EASY RUN: 60 minutes

DAY FOUR: LONG WALK-RUN: for 2:45 hours – more walking!

WEEK 12: RACE WEEK

DAY ONE: EASY RUN: 30 minutes

DAY TWO: SPEED: 8 x 90 second bursts

DAY THREE: EASY RUN: 30 minutes in kit

DAY FOUR: MARATHON: WALK/RUN TO SUCCESS!

Aim to run for 15 minutes walk for 1 minute and in the second part of the race you can reduce the running to 10 minutes.

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Blog Post: Virgin London Marathon Training Bitesize Guide

The Running Bug — Fri, 02 Nov 2012 15:11:00 GMT

If you've never run the Virgin London Marathon before, to help you get started with your training, Paul Boden of Virtual Fitness joins us with advice especially for first time marathoners.

Running in the London Marathon? Share your day on The Running Bug's London Marathon Experience pages.

A marathon is not simply a longer version of a 10K, or half-marathon, it’s a whole different ball game. It will push your body through new physical and mental barriers. Running 26.2 miles for the first time will be a memorable moment in your life and should be treated with due respect.

Who’s up to it?

Taking on marathon with no previous running experience is not impossible, but ideally you should fulfill the following criteria before taking on a marathon:

- You have been running regularly for at least a year;

- You can run at least 5 miles comfortably in one go;

- You are not suffering from a chronic or recurring injury problem.

Kit bag

Decent, well cushioned running shoes are essential. Visit a specialist running shop, they’ll make sure you have the right trainer to suit your running style. Would-be marathoners can also benefit from a heart rate monitor (for use both in training and during the event), and some kind of logbook. It’s important to track your mileage and keeping a log is highly motivating – useful for when the going gets tough!

Crucial components of marathon training

The 10% Rule. Don’t do too much too soon. Never increase either your weekly mileage, or your long run mileage by more than 10% a week and certainly never increase them together. Doing this will dramatically increase the risk of injury.

Long Steady Runs. A vital component of any marathon build-up program, these acclimatise the mind and body to the stress and strains of heavy milage. They also teach your muscles to utilize different energy stores correctly. Although it’s OK to miss an occasional workout, your weekly long run should be considered unmissable.

Easy Weeks. The body can’t cope with continual increases in mileage week after week. You need to include slightly easier weeks with shorter ‘long runs’ in your program to allow your body a bit of extra rest and recovery. Incorporate an ‘easy week’ every 3rd or 4th week.

Cross Training. One session a week of cross training (eg cycling, swimming, aerobics, etc,) can help reduce injury risk. Cross training can also speed recovery after your ‘long run’ and adds variety to your training program.

Rest and Refueling

Rest and proper nutrition are not optional extras. It’s during the periods of rest between training sessions that your muscles regenerate and get stronger. Have at least one rest day per week and two on easy weeks. The body also absorbs carbohydrate best in the first hour post exercise, so always eat soon after your long run.

Hydration is another critical component of your training regime. You’ll be losing significant amounts of fluid during your long runs, especially in warm weather. When you’re dehydrated, your blood thickens and the heart has to work harder to get the blood around.

It's not just fluids that you'll be losing though, as your sweat contains important minerals such as sodium and potassium. Today's isotonic sports drinks have been developed to help replenish these minerals and also include carbohydrates to help replace the fuel you'll lose during your long run.

Importantly always take drinks with you, or plan drink stops on your route.

Staying motivated

Find and train with other runners who share your marathon goals.

Run your weekly long run with a training partner, which will alleviate the boredom and provide motivation.

Try out new routes. Long runs can be an ‘exploratory’ sightseeing trip - take your kit and drive to a nice park.

Remember, you are doing this because it is a challenge, so pat yourself on the back for tackling something that 99% of people couldn’t.

Look at the marathon course map noting which monuments or places are at certain distances – ticking these off as you go round will help break the race up.

Don’t tamper with the taper

One of the most fundamental mistakes novice marathoners make is failing to taper their training down before the event. You need to reduce your weekly and long run mileage during the final two weeks to ensure you’re fully recovered from previous workouts and completely rested for the big event. Trying to cram in extra training is completely counterproductive. The hard work should be done in the months leading up to the race not the week before.

See you at the finish line!

Visit www.virtual-fitness.co.uk the online personal training service, for more help in achieving your marathon dreams.

Got a question or comment on this article? Pop it in the box below.

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Blog Post: How to Train for the Virgin London Marathon

The Running Bug — Fri, 02 Nov 2012 14:57:00 GMT

If you're training for the Virgin London Marathon, especially if it's your first, you need to plan your training carefully. Unlike training for shorter distances, unless you're a very experienced runner, completing a marathon is a huge effort, both physically and mentally.

Running in the London Marathon? Share your day on The Running Bug's London Marathon Experience pages.

The better prepared you are, the better you will perform on the day. It sounds simple, but the amount of training required to condition the body for a marathon is a major challenge. It's easy to become demotivated and struggle with the time and effort required.

In order to avoid the pitfalls of marathon training, we've got the best advice from marathon runners, personal trainers, nutritionists and mental coaches to help you through the process.

Marathon Training Advice

Marathon Training Plans »

A marathon training plan is the first thing that you need to decide on once you've signed up for a marathon. Marathon training involves a variety of training techniques, including tempo pace sessions, long runs, hill work and strength training. These are designed to condition your body to cope with the rigours of running 26.2 miles. Find marathon training plans here.

Cross Training for Marathon Runners »

"Don't just run to get fit, get fit to run," is the advice of personal trainer Matt Roberts. Your core muscles are an essential part of your running weapons, so while putting the miles in is central to any running training plan, your speed and endurance will improve if you add core and leg strengthening sessions twice a week. See our Essential Marathon Cross Training Techniques to find out the best cross training techniques for marathon runners.

Fuel your Body for Marathon Training »

When you're training for a marathon, you will be burning a lot of calories and depleting your body's resources, so it's essential that you refuel correctly. Find everything you need to know here: Marathon Nutrition Advice.

Think you know everything about food, nutrition and how it affects your running? Prove it! Take our Big Marathon Quiz here.

Improve Your Running Technique »

If you Improve your Stride Length and Frequency, you will be able to run faster and improve your race time. See How to Run Faster here.

Find a Running Partner »

Running alone can be an enjoyable experience, but when you're training for a marathon the long hours, especially when you're tired or the weather is bad, can begin to wear you down. By finding a running partner with the same goals you can motivate each other and make sure you don't slip from your schedule. Find a Running Partner here.

Short on Time? »

If you're struggling to make time for your marathon training, then make sure you don't slip behind your schedule by following our three day a week marathon training advice.

Don't Forget to Taper »

As the marathon nears, it's important that you taper your training so that your body is fresh and fully ready to race come the big day. In the two weeks leading up to a race you should be scaling back your training. Read about Tapering Your Running Training for more information.

Run Your Perfect Marathon »

12 top marathon tips from Brighton-based personal trainer and marathon runner Neilon Pitamber. Follow his advice to Run your perfect marathon.

26.2 Last-Minute Marathon Tips »

You've done all the training, you've looked after yourself and you're ready for the big day. Before the big race, consult our Last-Minute Marathon Tips!

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Ian, shortly before he was taken away to be shot after the 2007 London Marathon.

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