February Marathon Training Programme

February 04 2019

February Marathon Training Programme

January is finally over and you’ve completed your first step to marathon success!

There’s no time to slow down though, as our February marathon training programme steps things up to get you fully prepared for the London Marathon.

March is when the longer runs kick in, so this month will focus on keeping you motivated and on the right track. Our February plan is a week-by-week guide to your training but as always, listen to your body and train at a pace that suits you - no two runners are the same!

February training checklist

  1. Don’t go mad. Make sure you stay cautious, as slightly slower and shorter runs are better than too much too soon - Consistency is the key in February.
  2. Invest in the right kit right now. The weather is going to be cold, wet and generally unfriendly unless of course, you’re wearing the right gear. This will not only keep you comfortable in the great outdoors but will help you run faster and further.
  3. Consider cross-training. Steer toward low-impact exercises like pilates or even a stretching session in the gym.
  4. Remember to rest. Recovery is a vital part of your training programme - If you’re feeling tired, don’t be afraid to take a day off!
  5. Keep your goal in mind. Do you have a personal best to beat or is your target simply to finish? Whatever your goal is, write it down and use it to keep you motivated.
  6. Try to add light sprints to the end of your runs. Just a 60m-80m sprint once a week is a great way to help your body recover after a long run.

Week 5

Monday - 20min jog, then 20min at marathon race pace, then 10min jog
Tuesday - Cross training class
Wednesday - Easy 1hr 15min run, relaxed pace
Thursday - Easy 45min run, relaxed pace
Friday - Rest
Saturday - Off-road if possible, 45 min run, faster pace
Sunday - Easy 1hr 45min run, relaxed pace

Week 6

Monday: 10min jog, then 30min at marathon race pace, then 5min jog
Tuesday: Cross training class
Wednesday: Easy 1hr 15min run, relaxed pace
Thursday: Easy 45min run, relaxed pace
Friday: Rest
Saturday: Off-road if possible, 45min run, faster pace
Sunday: Easy 1hr 45min run, relaxed pace

Week 7

Monday: 10min jog, then 40min at marathon race pace, then 5min jog
Tuesday: Cross training class
Wednesday: Easy 1hr 15min run, relaxed pace
Thursday: Easy 45min run, relaxed pace
Friday: Rest
Saturday: Off-road if possible, 45min run, faster pace
Sunday: Easy 2hr run, relaxed pace

Week 8

Monday: Rest
Tuesday: Rest
Wednesday: Easy 1hr run, very relaxed pace
Thursday: Easy 20min run, add a few strides at the end
Friday: Rest
Saturday: Easy 20min run, add a few strides at the end
Sunday: Easy 1hr 30min run, relaxed pace

Good luck with your February training programme and make sure you join us again next month for the next stage of your marathon success!

Visit the England Athletics website for more help and advice on running and keeping fit.