MARATHON
17-WEEK TRAINING PLAN

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GET MARATHON READY

with ASICS Ambassador Braden Currie and the ASICS Runkeeper™ app

Download the Runkeeper™
app* along with this guide.
Together, these tools will
help you accurately monitor
your workouts and keep you
on track with your training
program.
*The Runkeeper mobile running app is available for iOS andAndroid. Download on the App Store or Google Play.

BRADENCURRIE
Feeling of crossing
the finish line

Nothing compares to the feeling of crossing the finishline. After all the hard work you’ve done, to complete
the goal you’ve set yourself will become a moment toremember forever.
3 TOP TIPS FOR TRAINING:
Structure - Set yourself a goal and give yourself time to
implement a plan to reach that goal.
Balance - Being able to consistently train is a great
benefit but can only be achieved if you listen to yourbody and rest when you need to.
Stretching - Staying mobile through stretching isincredibly important. This makes running easier andhelps avoid injuries.
ON THE DAY TIPS:
Nutrition - Have your meal/snack/hydration plan readyto go! This can be an on day gamechanger!
Mental State - What’s your “why”? Have a mantra andrun it through your head during race day.
ASICS DOES NOT PROVIDE MEDICAL ADVICE OR MEDICAL SERVICES: Please be aware that the company is concerned with the wellbeing and health of all of its users. However, the content is provided as informational only, and we do NOT provide medical or similar typesof assistance or treatment services or similar advice. The content is not intended to diagnose, treat, cure or prevent any disease and is notmeant to be a substitute for any medical device, medicine, treatment or professional medical advice. The content does not replace therelationship between you and your physician or other medical provider. Any action you take on the basis of the information provided is solely
at your own risk.

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Throughout this program, we’ll use different workout types totarget your whole body, helping you gain the speed, strengthand flexibility you’ll need on race day.

STRETCH
After every workout, carve out five to ten minutes to get your muscles loose and to help
prevent injury.

RUNEASY RUN

Incorporate easy (or recovery) runs with low to moderate intensity
twice a week to prepare your lungs for longer distances.

RUNSPECIFIC
WORKOUT

Implement interval training and fartlek (a Swedish speed technique)once a week for a dynamic, strength-building workout.

DISTANCE
RUN

Incorporate one weekly run of 12 kilometers or more into yourroutine. Gradually increase by two or three kilometres each week.

STRENGTHEN
WHOLE
BODY

Prepare your muscles for longer runs by incorporating a full-bodystrength session of 45 minutes or less.

CORE &BACK

Build these quick, 20-minute sessions into your light run
days to strengthen your base and improve stability.

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TRAINING PLAN
WEEKS 1—2

The first two weeks will be strictly running-focused to getyour body accustomed to consistent running. You’ll need
to be able to comfortably run 10K in order to begin
this program.

WEEK

01

Easy = Can talk/maintain a conversation while running.
Steady = Faster than Easy, stable breathing & pace. Can talk, but short sentences only.
Fast = Faster than Steady, slower than Race Pace. Can still talk, but only a few words at a time.
Race Pace = Goal pace for race day.

TUES

10K
GeneralStrength andStretching

WED

THU

10K

EASY

GeneralStrength andStretching

SAT

Easy

5km

REST

Steady

2.5km
Easy

SUN

12K

2.5km

EASY

REST

FRI

EASY

REST

Stretching andActive Recovery

SAT

SUN

GeneralStrength orCore work andStretching

02
WEEK

MON

MON

TUES

10K

THU

10K

EASY

GeneralStrength andStretching

WED

REST

14K

2.5km
Easy

5km

EASY

GeneralStrength andStretching

FRI

REST

Steady

2.5km
Easy

EASY

REST

Stretching andActive Recovery

GeneralStrength orCore work andStretching

In the coming weeks, workouts will shift, targeting strength,
endurance and speed to create a foundation for running a
successful marathon. All parts of this plan are intended togive you a strategic, holistic approach to your training.

4TRAINING PLAN

WEEK

06

WEEK

05

WEEK

04

WEEK

03

WEEKS 3—6
MON

TUES

12K
EASY

GeneralStrength andStretching

MON

12K
EASY

GeneralStrength andStretching

MON

14K
EASY

GeneralStrength andStretching

MONGeneral
Strength andStretching

THU

Easy

REST

6x1km

Fast (2mins rest)

2.5km

REST

Easy

TUES

WED

THU

Easy

REST

Fast (2mins rest)

SAT

EASYGeneralStrength orCore work

SUN

16K
EASY

REST

Stretching andActive Recovery

SAT

SUN

Stretching and
Active Recovery

4km
3x2km

FRI

12K

4km

REST

2km

FRI

12K
EASY

Stretching andActive Recovery

REST

18K
EASY

Stretching andActive Recovery

Easy

TUES

WED

THU

4km
Easy

REST

4x2km

Fast (2mins rest)

REST

2km

FRI

10K
EASY

Stretching andActive Recovery

SAT

REST

SUN

20K
EASY

Stretching and
Active Recovery

Easy

TUES

14K
EASY

WED

WED

THU

Easy

REST

3x10mins
2km
Easy

SAT

12K

4km
Fast (2mins rest)

FRI

REST

EASYGeneral
Strength orCore work

SUN

20KREST

EASY

Stretching and
Active Recovery

Stretching and
Active Recovery

5TRAINING PLAN

WEEK

10

WEEK

09

WEEK

08

WEEK07WEEKS 7—10
MONTUES

15K
EASY

GeneralStrength andStretching

MONGeneral
Strength andStretchingMONRESTGeneral
Strength andStretching

MONGeneral
Strength andStretching

Fast (2mins rest)

2km

REST

Easy

TUES

WED

THU

REST

Fast (2mins rest)

4km

REST

Easy

TUES

WED

THU

Fast (2mins rest)

2km

22K
EASY

REST

Stretching and
Active Recovery

FRI

SAT

SUN

EASYGeneral
Strength orCore work

25K
EASY

REST

Stretching andActive Recovery

FRI

SAT

SUN

12KEasy

RESTGeneral
Strength orCore work

SUN

Stretching andActive Recovery

4km
2x5km

Easy

14K

Easy

2x15 Mins

SAT

Stretching and
Active Recovery

4km

REST

EASY

Stretching andActive Recovery

28K
REST

EASY

Stretching andActive Recovery

Easy

TUES

14K
EASY

3x3km

FRI

12K

Easy

16K
EASY

THU

4km

15K
EASY

WED

WED

THU

Easy

REST

5x2km
2km
Easy

SAT

14K

4km
Fast (2mins rest)

FRI

REST

EASY

GeneralStrength orCore work

SUN

30K
REST

EASY

Stretching andActive Recovery

Stretching andActive Recovery

6TRAINING PLAN

WEEK

14

WEEK

13

WEEK12WEEK11WEEKS 11—14
MON

TUES

13K
Easy

GeneralStrength andStretching

MONGeneral
Strength andStretchingMONRESTGeneral
Strength andStretching

MONGeneral
Strength andStretching

Fast (2mins rest)

2km

REST

Easy

TUES

WED

THU

REST

RACE PACE

2km

REST

Easy

TUES

WED

THU

Fast (2mins rest)

2km

REST

Easy

TUES

WED

THU

REST

2km
Easy

REST

Stretching and
Active Recovery

FRI

SAT

SUN

EASY

GeneralStrength orCore work

34K
EASY

REST

Stretching and
Active Recovery

FRI

SAT

SUN

EASY

GeneralStrength orCore work

25K
EASY

REST

Stretching andactive recovery

FRI

SAT

SUN

12KEasy

2x6km

EASY

Stretching and
Active Recovery

4km
Fast (2mins rest)

25K

14K

Easy

RESTGeneral
Strength orCore work

SUN

Stretching and
Active Recovery

4km
5x3km

EASY

14K

Easy

14K

SAT

Stretching and
Active Recovery

4km

16K
EASY

4x3km

FRI

14K

Easy

12K
EASY

THU

4km

16K
EASY

WED

REST

EASY

GeneralStrength orCore work

30K
REST

EASY

Stretching and
Active Recovery

Stretching and
Active Recovery

7TRAINING PLAN

WEEK

15

WEEKS 15—17

16General
Strength andStretchingWEEKTUES

10K
Easy

MONGeneral
Strength andStretching

MONGeneral
Strength andStretching

THU

REST14K

Race Pace

2km

REST

Easy

TUES

WED

THU

Fast (2mins rest)

2km

EASY

GeneralStrength orCore work

SUN

20K
EASY

REST

Stretching and
Active Recovery

FRISAT

SUN

10K

Easy

REST

SAT

Stretching and
Active Recovery

4km
8x1km

FRI

14K

Easy

REST

EASY

Stretching and
Active Recovery

12K
REST

EASY

Stretching and
Active Recovery

Easy

TUES

8K
EASY

WED

4km

12K
EASY

17WEEKMON

WED

THU

6K
REST

EASY

GeneralStrength andStretching

FRI

4K
REST

EASY

Stretching andActive Recovery

SAT

2km

SUN

RACE
DAY!

Very Easy/Walk

And just like that, your training is done! Congratulations on
setting a goal, sticking to a plan and seeing it through to theend. Now all that’s left is to apply what you’ve learned to thebig race.
GOOD LUCK IN THE MARATHON!
8TRAINING TIPS
1.

HYDRATION

Proper hydration allows your heart to pump more blood, making your muscles
work more efficiently. Make sure to hydrate every five kilometres while
training. To practice hydrating at intervals, try running loops around yourhouse or recruiting a friend to tag along on a bike. Ask that your friend
provide you with water as you train.

2. NUTRITION

Most big races will provide gels on the day, but they take some getting used
to and can cause stomach problems if you don’t experiment with them first.
Prepare yourself by using them as you train—it’ll mean one less surprise on
marathon day.

3. MOTIVATION

Setting goals and checkpoints is a great way to stay focused and motivatedas you train. You can also try training with a group, listening to music orrhythmic breathing. Find what works for you and stick with it—training yourmind is half the battle.

4. DIETFor peak performance, maintain a balanced diet when training. Don’t shy
away from carbohydrates—they’ll help your body recover—and remember
to eat energy-rich fats like avocado, olive oil and bacon. Make space on yourplate for vegetables, fruits, fish, meats and legumes as well. And don’t beafraid to have a little dark chocolate... It’s good for you!

5. REST

Race training is stressful, and your body needs time to recover. During rest
periods, your body purifies metabolic waste from exercise, repairs tissue andgenerates enzymes. Recovery time allows energy stores to replenish andmuscles to repair. Take your rest days seriously—you need them.

6. SLEEP

Race training asks a lot of your body, so make sure you’re getting at least
eight hours of good sleep a night. It’s also best to set a schedule: try to go tobed and rise at around the same time each day (yep—even on weekends!).

9TRAINING GLOSSARYSHORTINTERVALWORKOUTSLONGINTERVALWORKOUTSANAEROBIC
THRESHOLDREPEATSTEMPO
WORKOUTSSPEED
WORKOUTS

A run using either time or distance to break up high-intensity exercise
with low-intensity recovery periods. (For example, you might do aninterval workout by distances, like 4x400m, or time, like 4x3 minutes.)
Run these distances or times while switching between high and low
effort. Interval workouts teach your body to adapt to running at afast pace while simultaneously improving form, endurance and fatburning.
Similar to short-interval workouts, these runs require quick changes intempo, with the high-intensity intervals extending for longer periods oftime to strengthen your body and build your aerobic base.
Training for a marathon places your internal systems in a state ofstress. From the absence of oxygen to the elevated heart rate - yourbody is affected by running in a number of ways. It’s important tobe mindful of these stresses and your ability to handle them whileexerting yourself to the maximum. Finding balance throughout andavoiding overtraining syndrome is a vital element to success. To findthat balance, monitor your heart rate. Take a reading when your heart
is at rest and when your heart is working at its maximum. There area number of different techniques and no individual is the same, werecommend researching what’s right for you.
Repetition helps train your mind and body to acclimate to a specificdistance. For example, running 10x500m will help you to develop
strength and endurance as your reps increase.
A medium-to-high-intensity aerobic endurance run. The goal is tobe just above your Anaerobic Threshold. Tempo runs should feel alittle outside of your comfort zone—you may feel short of breath, butshouldn’t be gasping for air. Tempo runs help increase your lactate
threshold, making it easier to run faster paces for longer periods oftime. Tempo runs also help improve focus and mental strength bymimicking the same feelings experienced while racing (ex. 10 kms at3’30” pace).
Short intervals run at a fast pace. The speed work helps you develop asecond gear when nearing the end of a race. Speed workouts are
typically harder and are most effective after building up a strong
aerobic base. Before starting a speed workout, make sure to warm up
properly with one to two easy miles and thorough stretching.
10TRAINING GLOSSARYUPTEMPOLONG RUNS

CORE
WORK

STRETCH

CRYO
THERAPY

CONTRASTHYDROTHERAPY

PROGRESSIONRUNTAPERING

FARTLEKWORKOUTS

Integrate harder, faster, race-paced running into your weekly long run(ex. 10 kms medium intensity + 12 kms race pace + 2 kms easy pace).
Ab workouts, planks and push-ups are great for strengthening yourabdomen and lower back, giving you more control over your center ofgravity and improving balance.
Stretch in order to increase muscle control, flexibility, and range ofmotion. This will also help alleviate cramps and reduce risk of injury.
While stretching, remain stationary (try not to bounce!). Hold eachposition for 30 seconds.
Ice for both injury prevention and relief from achiness. If there are any
spots in particular that are sources of discomfort, apply ice or cold
packs for no more than ten minutes. (Ice baths are also a useful tool ininjury prevention. Fill a bathtub with cold water and ice then submerge
your legs—it will feel uncomfortable at first, but will subside after thefirst two minutes.)
Switching between hot and cold water can be beneficial for increasing
blood circulation when calve muscles, or other tendons are soreor inflamed.
Start at an easy, conversational pace, and gradually become faster,increasing intensity as each kilometre passes.
The gradual reduction of training intensity and duration as race day
approaches. The taper typically begins two to three weeks before
competition. This is done to give the body ample time to recover andrepair before being faced with race day. Reduce training during thisperiod, but don’t cease physical activity altogether.
Swedish for “speed play,” fartleks are all about feel. Alternate between
fast paced and slower, recovery-paced running in a more unstructuredway. This stress-free workout uses geographical landmarks (like streetlights, stop signs or trees) to indicate pace alterations. Fartleks aresupposed to improve mind-body awareness, mental strength andstamina by not prescribing set paces.

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TRAINING GLOSSARY
EASY
RUNS

LONG RUNS

Done at a conversational pace which can be maintained for an
extended period of time. If you are breathing heavily and can only
speak in short bursts, you are running too fast.
Consistent running at an easy pace for an extended period of time.

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