Marathon training plans

Download your training plan for the Copenhagen Marathon and launch your journey today

Welcome to the first step of your marathon journey. Are you readu to get started? Great!

Below you can download training plans for three different levels: Entry, Improver or Advanced level

Before you start …

But before you start running off, let’s just quickly talk about the most important question for every marathon first-timer: Can I get ready for a marathon at all?

This is a difficult question to answer, obviously, without any specific information about your physical shape and preconditions.

What we can say generally though is that if you are able to run 10 kilometres with 5 – 7 months to go, you have a fairly reasonable starting point.

Going from a reasonable starting point to a peak marathon shape, however, the road will get a little more unpredictable and probably also a bit bumpy and up hill now and then. The most important thing you need to succeed, is the will and ability to go for at least 3 runs per week, even when it rains or snows.

Can you answer that with a yes? Then you have a good chance of becoming a marathon runner 😉 Now, let’s get started!

Choose your level: Entry, Improver or Advanced


Marathon Training plan Entry level

Choose Entry Level

  • If you can currently run 10 km
  • If you train 2-3 times a week

Choose Improver

  • If you are currently running 10 – 15 km
  • If you train 3-5 times a week

Choose Advanced

  • If you are currently running 15 km or more
  • If you train about 5 times a week

 


Personalize your training plan

Once you’ve chosen a training plan that fits your level of fitness, keep in mind that the plan is designed for an average marathon runner. All runners and marathon preparations are different, and the ideal training programme for you may be something in between two levels.

Perhaps, after a short while, you will experience excess energy and time, allowing you to add an additional weekly training or increase your training volume (mileage). This could be if you have previously run a lot or done other cardio-extensive or demanding sports that makes your body respond faster to your marathon training efforts.

On the other hand, it may not seem long ago that you were in super shape running 15-20 kilometres. However, if you can only spare time for 3 weekly trainings, the beginner’s level programme may be the best choice for you at this point. Always listen to what your body is telling you – Go with the safe choice and avoid getting overly optimistic risking to end up with an injury.

Also, keep in mind, that what will get you through this marathon, is your endurance and ability to keep running for hours – not how fast you can do it.

 

👍 Important rules to train by 👍

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Don’t increase distance by more than 10 – 15 % each week, regardless of your level

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Don’t increase pace and distance in the same training session

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Train to slow rather than too fast. It is your endurance, not your speed, that will get you through a marathon

Set a realistic goal

Having spend weeks and moths training for your marathon, ultimately, you also want to enjoy the race and feel that you’ve succeeded.

Therefore, it’s important that you set a goal for yourself that is realistic, and that you will be able to stick to both when your training is going well and when it’s not.

Every marathon runner will go through ups and downs and maybe loose motivation and sense of meaning during the many weeks of training. A realistic goal that is obtainable will help you stay focused and remind you why you’ve decided to run the marathon in the first place, and what you wanted to accomplish by doing it.

Depending on your level, we recommend you aim for:

Entry level

Your goal: We recommend you set a basic goal of completing the marathon and save any goals of making it under a specific target time for your next marathon(s). What your marathon pace and expected finish time should be, you will find out during the next months of training, but focus on using your energy and ressources best possibly to get through the full distance.

Your focus: With three weekly runs your focus is to slowly increase your weekly mileage over the next 18 weeks, while your speed will only improve minimally. Also use your training to practice how you will refuel and hydrate before and during your race, find out how what running shoes fit your needs, and what daily routines that work for you. A marathon is a long run and requires a different kind of physical and technical preprations than 10-20 km runs.

Improver’s level

Your goal: If you have some experience with running longer distances, you can try to set a time goal for yourself, if that motivates you or makes it more fun for you. But keep in mind, that even if you’ve run a marathon before, there are still lots of other parametres, apart from achieving a sub-something time, that you can work on to improve your overall marathon performance.

Your focus: You will be training up to 5 times per week. The vast majority of your trainings will still be in a slow or moderate pace to improve your endurance, but you will also incorporate some tempo runs and long interval runs to improve your speed.

Advanced level

Your goal: Being an experienced long distance runner, you are probably motivated by improving your time or even setting a new personal best. If you have several marathons on your resume, you will have the necessary technical and pratical marathon experience allowing you to focus on improving your time.

Your focus: Your training plan will have up to 5 runs per week and will have more variation than entry and improver’s level. Apart from the long runs, tempo runs and intervals, you will also add recovery training to your plan. You are ready to take your running to the next level, but you should also be prepared to invest more time in your training efforts and your routines regarding eating and resting.