The Copenhagen Marathon is an annual road running event, including different distances from 10 km to 42 km Marathons. The Copenhagen marathon was established and held in 1980. Since then, the race became international, holding a record of 2 hours and 12 minutes for the men’s and 2 hours and 30 minutes for the women’s division. The next one is on the 13th of May 2018, will you run there?
The first thing you need to understand is that running for long distances requires not only high motivation and courage, but also a well build up plan. Long term planning and vision is vitally important to successfully finish a marathon. Normally, a workout plan for this kind of runs is anywhere between 20 and 30 weeks.
I am Jonatán, a certified personal trainer, who competed in various running events in different countries over the past years.
The following 6 month marathon preparation plan will help you, intermediate runners, who have been running over a year continuously. This training routine is not difficult to follow and anybody can adapt to it!
The training routines will build up in the sample weeks, listed below, that you should always follow. Of course the days can be changed based on your preferences. The important part is to have all the training volume for the coming weeks.
If you are a more advanced athlete, feel free to start the programme from the end of the introductory phase, or the beginning of the transitional phase.
First 1 to 3 Months – Introductory phase
The first 3 months will include 2 sample weeks in order to establish your starting point. This phase is called the introductory phase, where next to running, other aerobic exercises such as CrossFit, walking, and cycling will be included to make sure that your body can adapt to the training routine.
Sample Week 1 to 6
This part includes slow and moderate pace running and other additional aerobic exercises like cycling, swimming, or CrossFit in order to increase your endurance.
Monday: No Running, but additional cross training exercises swimming or CrossFit
Tuesday: Easy run for 30-40 mins, slow pace
Wednesday: 20-30 mins moderate speed running, additional swimming or cross training
Thursday: OFF day, take a rest
Friday: Easy run 30-40 mins, slow pace
Saturday: Additional aerobic exercises, swimming, walking, climbing, cycling
Sunday: OFF day, take a rest
Sample weeks 7 to 12
This part will be a mixture of short explosive and long distance runs. Drinking enough water and consuming the most important fast digestion carbohydrates during the long runs are quite important as to avoid dehydration and fatigue.
Monday: No running, optimal 60 mins aerobic exercises, such as cycling or swimming etc.
Tuesday: 25-30 mins of HIIT training (Repeat half a minute sprint /1 min. recovery jogging)
Wednesday: OFF day, take a rest
Thursday: Long distance run, moderate pace for 70-80 mins
Friday: No running, optimal aerobic exercises
Saturday: Cross training for 60 mins
Sunday: OFF day ,take a rest
Month 4 to 5 – Transitional phase
After the first 3 months of introductory phase, this transitional phase will help you to adapting to the end goal.
Sample week 13 to 19
This 7 weeks will include more long distance running and more rest days will be designed in order to make sure you are right on track for the preparation for the marathon.
Monday: 90-120 mins stationary run with 2 to 3 “pushes” (increased pace for 2-3 km)+cool down
Tuesday: OFF, additional aerobic exercises, swimming, cycling for 90 mins
Wednesday: Warm up jog for 15-20 mins, then run for 90-120 mins+cool down for 20 mins
Thursday: OFF day, take a rest
Friday: stationary run for 90-120 mins+ cool down for 20 mins
Saturday: Cross training
Sunday: OFF day take a rest
Sample week 20 to 25
This short 6 weeks block, will help you psychologically prepare for the marathon experience. Meanwhile, it is recommended you participate half marathons and even 25K run events.
As you are getting closer to week 25, the volume of the long runs should be decreased weekly by 10%.
Monday: Run for 3 to 3 and half hours with long cool downs
Wednesday: Easy run for 60-90 mins
Thursday: Cross training or optimal aerobic activities
Saturday: warm up run for 20 minutes+ incremental increase paced run for 1 hour
Week 26: the last week- The taper
This last week is not including long distance running, in order to save all your energy for the marathon.
Monday: Moderate pace run for 1 hour
Wednesday: Easy run for 45 mins
Friday: Easy run for 30 mins
Sunday: THE RACE!
Hopefully you achieve your desired goal and complete your marathon!
Wish you all the best!