2 Months To Train For A Marathon

The "running your first marathon" by Roy was a popular post. We received an email from a reader asking for advise on running his first one - within the next two months. While we would not recommend preparing for a marathon in less than 6 months, we sense the urgency and the drive by the reader to attempt his/her first 42km (Marathon). We have replied to the reader last week and thought this could be a good sharing for all of us here.

You Asked:
Is it possible to run a marathon (42km) with two months of training?

The Team says:

We presume you are going for the Langkawi Marathon?

That would be mid April, which is about two months from now

Based on your information provided about your current running regime and weekly mileage about 30km, we find that it is not very adequate to run a marathon strongly. However, if you are looking at finishing and completing your very first marathon, it should be enough, provided you put in some extra training from now on.

We have made the assumption that your average half-marathon time is between 2:15 - 2:30, which gives you about 6:45min/km pace for 21km. What you may want to look at is to complete the 1st 21km of your marathon in about 2hrs 30mins (if you can do it in a shorter time, the better) and look at the remaining 21km in about 3:30 to 4:00 for an under 6:30 finish.

With an 8 weeks plan, you should be looking at tapering the last 2 weeks before the marathon, therefore you have essentially 6 weeks to kick in your training.

Week 1:

- 8km tempo run

- 1 session hillwork + easy run (Total 5 - 7km) *easy run is at your half marathon pace

- 8km tempo run

- LSD: 15km

- Rest days in between and or active recovery (gym work/swimming/cycling)

Week 2:

- 10km tempo run

- 1 session hillwork + easy run (Total 5 - 7km)

- 8km tempo run

- LSD: 18km

- Rest days in between and or active recovery (gym work/swimming/cycling)

Week 3:

- 8km tempo run

- 1 session hillwork + easy run (Total 7 - 9km)

- 8km tempo run

- LSD: 21km

- Rest days in between and or active recovery (gym work/swimming/cycling)

Week 4:

- 8 - 10km easy run

- 10km tempo run

- LSD: 25km

- Rest days in between and or active recovery (gym work/swimming/cycling)

Week 6:

- 14km easy run

- 10km hillwork + easy run

- LSD: 27km

- Rest days in between and or active recovery (gym work/swimming/cycling)

Week 7:

- 10km easy run

- 8km hillwork + easy run

- 15km easy run

- Rest days in between and or active recovery (gym work/swimming/cycling)

Week 8:

- 8km easy run

- 7km easy run

- Rest days in between and or active recovery (gym work/swimming/cycling)

- No running 2 days before the marathon (Fri / Sat), do lots of stretching and hydrate often

The above is a high-level training guide that may help you in finishing your first marathon. What we normally advise is to enjoy your first marathon, and do not set goals for it. Finishing it and having fun at the same time is the most important. Time goals can always come in future marathons.

If your race is Langkawi, one of our athletes Roy will also be there. Feel free to have a chat with him and get his views  or recommendations/advice.

Best of luck!