Get to know Katarina Johnson-Thompson

Relatively new to running but contemplating tackling your first marathon? This 16-week training plan will help you get around that 26.2 miles. The ultimate aim is to complete a marathon with some run-walk breaks along the way. Running four or five days a week, the goal here is simply to get you to the finish line in one piece, regardless of speed or pace.

What are the different runs in the training plan?

The training plan below starts with simple run-walking as you build up the miles. The focus is on running for time, with less emphasis or importance on pace. This technique is also known as Jeffing and it's a great way to gradually boost your strength and fitness without putting too much strain on the body. It can also be psychologically easier too, than looking down the daunting barrel of a training plan that suggests two or three hour runs. Jeffing will also enable you to cover longer distances than if you tried running them non-stop, because it allows the muscles to recover a little along the way.

However as you progress through the training plan, you will do some speedier runs to build the mental and physical toughness you'll need to get to 26.2 miles. Faster runs are important and have Essential guide to long runs is a far better option than adding more counter-productive running.

Updated: 07 June 2023

hour ramble. No pressure?

What pace should I be running at?

At the beginning of the plan, don't worry too much about your pace (how fast or slow you are running), just work your way through all the different runs, taking one at a time and don't looking ahead and fretting too much about daunting runs weeks down the line!

In fact most of your runs should be at a slow chatty pace where you can hold a conversation - and what pace that is may vary depending on your route, the temperature, or even just how busy your day has been. As you get nearer to marathon day, then you can use our rest and recovery to work out what realistic pace to aim for as you run the marathon but it's definitely not something to get too obsessed with.

As well as runs, the training plan includes those all important rest days - make sure you use these properly to avoid burning out or getting an injury. Adaptation to the body occurs when we rest so the only way to improve is to take Advertisement - Continue Reading Below seriously.

Related: How slow should my long-runs be?

How can I find time to fit all of my runs in?

In order to complete a marathon you do need to commit to training. It would be dangerous to turn up on the day and 'give it a go'. But by getting creative it is possible to fit in four to five runs a week even around a busy lifestyle. Perhaps it might mean getting up an hour earlier a couple of times a week, or finding pals to run with in the evenings - having an appointment to meet someone can be the thing that gets you out of the door!

Consider whether you could run to work or get off the train or bus a stop earlier and run the rest of the way? Plan ahead for that - you could bring clothes to work the day before you plan to run in to save yourself having to carry a heavier pack. Some people also find that splitting some of the mileage into two shorter runs in one day can work well for them, so perhaps you can fit in a run before the school drop off, and another at lunchtime - though ease into double run days cautiously and make sure you are properly fuelled. And remember time on feet counts, so take every advantage of walking to the shops and doing errands on foot.

What should I do if I miss some of my marathon training plan?

Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. If you’ve missed four weeks or more, our best advice is to seriously consider postponing your marathon. If you had time goals, it's likely to make them unrealistic, and a full month away from training is, sadly, likely to make your race a slog rather than a joy.

If you’ve missed two or three weeks, you may still have time to build up to your longest training runs, which are key to race-day success. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. Race time predictor be tempted to add in extra runs to 'catch up', like cramming before an exam. It will not help, and it will make you far more likely to get injured again.

How can I avoid getting injured?

The two most common causes of injury are overdoing or mismanaging training load twice a week Related: Running injuries - when to run and when to stop training. If you push too hard and don't manage your training load correctly you are far more likely to end up with an injury which might mean you have to pull out of the race altogether. Stick to the training plan and don't add additional runs or harder sessions. Your body needs time to adapt. If you are burning to do more then low impact cross training like swimming, cycling or yoga is a far better option than adding more counter-productive running.

It is also vital to develop a Related: Running injuries - when to run and when to stop training programme alongside your running. This will strengthen all your muscles and stave of repetitive strain and overloading injuries. Strength work Essential guide to long runs is the ideal amount and you don't need to join a gym. With resistance bands and body weight you can create a great strength session at home. As with running, make sure you build up your strength work gradually to enable the muscles to adapt.

I’m finding the training hard, how do I know when I need to back off?

If you are pushing the pace to get faster or adding distance to go further, your body will talk back to you. During training, learn to distinguish ‘good pain’ (discomfort from leaving your comfort zone) from ‘bad pain’ (something verging on injury).

Related: Running injuries - when to run and when to stop

“There is a difference between muscles that burn at the end of a workout and something that hurts every time you take a step,” says sports psychologist Jim Taylor. “Part of training is learning body awareness. You also need to experience some discomfort so when it occurs in a race, you know you can push through it.”

This isn't the plan for me, what should I do next?

If this isn't challenging enough for you to reach your goal, take a look at our other training pace calculator training pace calculator.