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Efficient Tips to Create a Marathon Training Plan

March 15, 2023
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If you have planned to set a personal best at your next marathon, there was never a perfect time than now. However, one of the first things you’ll have to do is to create an effective marathon training plan that helps you keep on track throughout the journey.


In this article, we will give you some efficient tips and tricks you need to build a marathon training plan. With a little bit of time and effort, you can be well on your way to crossing the finish line within the minimum possible time.


Read on to learn some useful ways to create a marathon training plan for yourself.


10 Efficient Marathon Training Plan Tips


1. Find a Training Plan that Fits Your Schedule


Whether you’re a beginner or a veteran runner, if you want to complete a marathon, you’ll need a marathon training plan. There are a lot of different ways to train for a marathon, and there is no one “right” way to do it. The best marathon training plan is the one that fits your schedule and your goals.


Here are some quick tips to help you find a marathon training plan that fits your schedule. First, decide how many days per week you can commit to running. If you’re a beginner, start with three days per week and work your way up to five or six days per week.



If you’re a veteran runner, you may be able to handle a more intense marathon training plan that includes one day of rest during the week and more workouts along with running. However, you’ll have to pick exercises that will not take much of your time and fit your daily schedule.


2. Set Some Realistic Goals


A marathon training plan without some realistic goals is nothing meaningful. If you are really serious about training for a marathon, you’ll have to outline your future goals on paper. Once you have a goal in mind, you can start to put together a marathon training plan that will help you reach your objective.



There are a few things to keep in mind when you're setting goals for marathon training. First, be realistic about your ability and how much time you can commit to training. It's also important to set a goal that is challenging but achievable.


If your goals are too big, it will be a disappointment for you in case you fail to achieve them. However, if you set your goal too low, you may not get the full benefit of training. All you have to do is find the right balance between two extremes.


Second, consider your current fitness level and how much time you have to train. It will help you build a marathon training plan that will benefit you at its maximum potential.


3. Include Interval Training in Your Runs


One thing you’ll have to include in your marathon training plan is how you plan to take intervals of rest between workouts. Interval training is a type of training where you alternate between periods of high-intensity and low-intensity workouts.



For example, you might run for two minutes at a high intensity and then run for two minutes at a lower intensity. This type of marathon training plan will help your body adapt to running at a faster pace for a prolonged period.


You can also do this with other types of workouts, such as biking, swimming, or rowing, that strengthen your legs, glutes, and other muscles involved in running. Start by adding in a few minutes of interval training at the beginning or end of your run. As you get used to the higher pace, you can add more time or distance to your intervals.


4. Add Rest Between Your Workouts and Training Days


When you're building a marathon training plan, it's important to add rest between your workouts and training days. This will help you stay injury-free and prevent burnout. A good marathon training plan will have a mix of easy days, hard days, and rest days.



Easy days allow your body to recover from the hard days. They help improve your aerobic stamina and increase your mileage. Hard days help you build strength and speed. And rest days allow your body to fully recover so you can give your best on your hard days in your marathon training plan.


If you're just getting started with marathon training, it's important to build up gradually. Start with a few easy days per week and add a hard day or two to your marathon training plan as you get fitter. Then, add in one or two rest days per week.


As you get closer to race day, you can increase the frequency of your hard days to make yourself stronger.


5. Plan Your Diet Wisely


When preparing for a marathon training plan, you need to be mindful of what you eat and drink. A long-distance runner’s diet is as crucial to their training as the actual training phase. You need to fuel your body with the right foods and drinks to give you the energy you need to make it through your training runs.



A sound diet for a marathon training plan should have three key components:


  • Plenty of carbohydrates to fuel your runs

  • Adequate protein to help your muscles recover

  • Healthy fats to keep you energized


If you're unsure of how to properly fuel your body for marathon training, talk to a registered dietitian or your personal training coach. They can help you devise a marathon training plan that will help you feel your best on race day and reach your marathon goals.


6. Schedule Regular Check-ins with a Physiotherapist


If you're training for a marathon, it's important to stay on top of your physical health. One of the best ways to do this is to schedule regular check-ins with your physiotherapist. Running is an intense sport, and you may face several problems when working out on a daily basis.



A physiotherapist can help you identify any of these potential problems before they become injuries. They will also help you come up with a marathon training plan to address any issues and keep you on track for your marathon training.


It is advised first to consult your primary healthcare provider or family doctor. They will recommend you to a physiotherapist they feel qualified for your professional needs. Physiotherapists will then help you properly recover from your workouts and polish your marathon training plan.


7. Invest in the Right Gear


Building a marathon training plan is key to having a successful race. Investing in the right running shoes, shorts, and other gear can help you stay comfortable and focused during your training runs and on race day.



Of course, you don't need to break the bank to get the right gear. There are plenty of affordable options out there that will help you get the job done. But if you're serious about a marathon training plan in the long term, it's worth investing in the right gear to help you reach your goals.


However, make sure to select your outfit, shoes, and gadgets that are breathable and won’t restrict your movements during running.


8. Incorporate Cross Training


When you are building a marathon training plan, it is advised to incorporate cross training in your plan. Cross training includes incorporating other physical activities in your marathon training plan that will help avoid overuse injuries and also improve your overall fitness level.



There are a number of different ways to cross train, so you can find an activity that fits your personal preferences. Some popular options include swimming, biking, and rowing. You can also include gym workouts in your marathon training plan to train muscles to endure more and build better muscle strength.


However, the best cross training exercise for runners is the one that strengthens their leg and glute muscles and is preferably low impact. Just call quits on exercises that include running movements with the change of direction, including basketball, soccer, and tennis.


9. Have a Plan to Address Aches


No matter how much experience you have in training or how strong you are, aches and pains are inevitable when you are preparing for a marathon. The key is to have a marathon training plan that addresses them as they happen to come.



There are a few things you can do to ease the pain and keep your body healthy during training. First, be sure to warm up properly before every run and cross-exercise. This will help relax and loosen your muscles, diminishing the chances of an injury.


Second, be mindful of what your body is trying to tell you, and notice signs when you are too exhausted and need a break. Don't push yourself too hard, and be sure to rest when your body tells you to. Finally, be sure to stretch after every run. This will be helpful in preventing serious injuries.


There are also some over-the-counter pain relief medicines you can take to ease pain and aches caused during the training. Make sure to include these medicines in your marathon training plan. In addition, your marathon training plan should also incorporate the use of ice and warm therapy in case you need to reduce inflammation.


10. Use a Marathon Training Plan Template


Memorizing your workout plan and writing it down on paper is a thing of the past. If you want to keep your marathon training with you all the time, the best way to do this is to use a marathon training plan template. There are multiple plans available on the internet, and you can select one of them based on your preferences.



For your reference, we have provided some of the marathon training plan templates to help you with creating an efficient plan for your workouts.


Templates to Create Online Marathon Training Plan


  1.  Simple Running Log Record


This simple running can come in handy if you are looking to build a simple marathon training plan to use during your training period. This template is just like a simple spreadsheet containing the date, time, rest, and other things like route name and any comments on the daily workout routine.

This template is best if you are looking to build the best marathon training plan on a weekly basis with the rest days included.



2. Work Out Plan


This monochromatic workout template can be best for building a detailed marathon training plan. It involves a day by day training plan for the whole month ahead. You can list exercises as well as your daily diet in the chart.


This marathon training plan template also includes the option to list a recovery week after training for a whole month. In the recovery week, you can add low-intensity exercises and a break day to rest your sore muscles.



3. Fitness Weekly Plan Template


As stated in the name, the fitness weekly plan template provides you with a marathon training plan for each day of the week. The plus point of this template is that you can actually keep track of your calorie count with each workout you perform during the day.


This marathon training plan download is available by just clicking the name of the template above and you can edit straight from there.



Learn More About Creating Your Training Plans


The tips mentioned above will help you build a marathon training plan that is suited to your perfect needs and can help you achieve your desired goal in just a matter of time. All you have to do is to consider your personal preferences about training plans and daily diet.


If you want to create more workout plans just like this, you can follow WPS Academy to find more useful resources. These resources will help you manage your daily routine tasks and plan them wisely to achieve more accurate results.


If you want offline access to all these resources, it is advised to download WPS Office software for desktop or android. The software provides a number of features and tools, including templates, fonts, and styles, that can assist you in producing documents, spreadsheets, and presentations that appear professional.

15 years of office industry experience, tech lover and copywriter. Follow me for product reviews, comparisons, and recommendations for new apps and software.