Can I get marathon-fit in 16 weeks?
So you’re looking to run your first marathon? Or maybe you’ve not run for a while and your marathon race is fast approaching? You might be wondering how long it takes to train for a marathon. The standard length of a marathon training block is between 16 and 20 weeks. So yes, you can get marathon-fit in 16 weeks…but how?
Step 1: Download the Coopah App
Step 2: Sign up to the £7 monthly subscription
Step 3: Tell the app what you’re training for and when it is
Step 4: Start using your shiny new, personalised 16 week marathon training plan to get you race ready! The app offers training plans from 6-24 weeks to cover all abilities and experience.
What a personalised 16 week marathon training plan will give you:
Varied running sessions where the pace is tailored to your ability and goals. This includes an easy run, tempo run, speed run and a long run.
Strength and conditioning sessions with coaches James and Esmée.
A community of runners who you can chat with about anything from training, kit, nutrition and races!
How the Coopah app sessions help you get marathon ready
Tempo run
Tempo running is running at a pace where lactate does not accumulate significantly in the blood during the workout, but rather stays at a constant level (Active.com). Tempo runs are a way to get yourself used to running at your target race pace. They can improve your endurance and speed in a less intensive way. Tempo runs can also help build your mental endurance as your runs get longer. Sessions are set up as a combo of easy pace and race pace e.g. 1 mile easy, 1 mile tempo, 2 miles easy.
Long run
One of the most important runs of the week! The long run will increase gradually week by week as you get closer to race day. The goal is to focus on running the distance rather than worrying too much about pace. Long runs make you faster, more efficient and train your body to running longer distances. They can also help you mentally by giving you the confidence that you can run long distance.
Speed/interval run
Intervals – sometimes referred to as speedwork - are running sessions that require you to run at speed for a set distance or duration in intervals and take a rest between each set allowing you to recover. They help you to build strength, develop your speed, improve running form and improve your VO₂ Max (the maximum rate of oxygen your body can use during exercise).
Check out our blog about all interval sessions and how they benefit your running!
Easy run
Easy runs are a vital part of marathon training. They keep your legs ticking over but allow them to recover so you can give those speed and tempo sessions everything you’ve got!
DOWNLOAD THE COOPAH APP TODAY
The Coopah app is supported on both Android and iOS devices.
You can download the Coopah app for Android devices from the Google Play Store. Users of iOS devices can find it in the App Store.