Want to run the Copenhagen marathon (19th may) with 26 useful days of training)

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10/04/2013 at 00:46

I would appreciate a training schedule which would allow me to finish between 4-5 hours.

I ran a half marathon 4 years ago, (when I was 17, currently 21) in 2 hours flat, with around 2 months training. 


I'm a lot fitter generally now but havent been doing long distance for a while.

Can someone give me a rough outline of a plan, I have 36 days, the more detail the better. 

Please don't tell me it's impossible etc I will turn up regardless and want to have the best chance of finishing possible in the best time. 


Thanks in advance loads, I have no idea how to best prepare in a short time period.

10/04/2013 at 00:47


10/04/2013 at 08:25
Not impossible but sounds like it could be very painful.
You should concentrate on the just finishing part rather than getting a time.
How often are you running at the moment?
How long are your recent long runs.

To be honest I don't think there are any 1 month schedules. Most are somewhere between 12 to 24 weeks.
10/04/2013 at 08:42

Schedule? No such thing with such a short time frame.

Remember that in any case you can't gain or lose fitness in the space of 10 days so you might as well knock those of the time you've got left - they won't make any difference either way. 

As Millsy asks, how long are your recent long runs? If not above 15 miles then you will  struggle.

I'd concentrate on getting round and don't worry about the time. Realistically you are probably looking at 5 hours plus. If that really doesn't suit you don't do it at all, choose another marathon and save yourself the pain and disappointment.

Edited: 10/04/2013 at 08:43
seren nos    pirate
10/04/2013 at 08:46

I would get out and do a lot of walking.......most days.......will get your body used to being on your feet without the risk of injury from running.....

then on the day go ahead and try and run as much of it as you can.and walk when you need to......

You are young  and fit and with some walk breaks I'm sure that you will have no problems of doing it.......


 it will be painful and you might injure yourself on the day...but those can both ber remedied by a few beers and some rest

10/04/2013 at 09:22

Start out with a run walk strategy from the start of the race.  Maybe run for 9 mins, walk for 1.  Go from there.  IMO you are more likely to get a better time doing this, than running half of it and then walking half as you are tired.

cougie    pirate
10/04/2013 at 09:31
Is it silly season ?

You can't train for a marathon in a month. If you could - why would we all bother with our 4 month plans.

Enjoy your walk !
10/04/2013 at 09:40

My friend actually decided to help me rather than telling me to quit.


Here was his training achedule:


Haha you could do that lol or this might help..... 1) 30mins 2) 40mins 3) 50mins 4) 5*4mins 3nins jog recovery 5) 40mina 6) 30mins 7) 70mins with minutes 20-30 fast to make the last 40hard similaring the last part of the marathon 10mins shakeout 9) 50mins 10) 6,5,4,3,2,1mins efforts 3mins jog recovery 11) 40mins 12) 50mins 13) 10mins shakeout14) 90mins race pace last ten mins fast 15) 10mins shakeout 16) 50mins 17) 2*10mins 18) 40mins 19) 30mins fast 20) 40mins 21) 100mins with random surges of between 1-3mins 22) 20min shakeout 23) 50mins 24) 25*1mins off 2mins jog recovery 25) 20mins 26) rest 27) 120mins 28) 20mins 29) 20mins 30) 5,5,5,3,3,2,2,1,1,1mins efforts off 2mins recovery 31) 30min 32) 3*8mins 33) 40mins 34) rest 35) 30mins 36) rest 37) race day 


(any ammendments you would make)

btw he's a pretty good runner, I won't specify how good but he believes it's possible

10/04/2013 at 09:46

so his schedule has the longest training run at 2hrs and a fair few fartleks and speed work

yep - that will work

it's gonna fucking hurt though

10/04/2013 at 09:49

Sorry I really don't see the point of the speed work when you haven't done the long runs.

10/04/2013 at 09:50

you don't really need to "train" for a marathon at all. I'd maybe go for a couple of jogs this week, and then taper.

cougie    pirate
10/04/2013 at 09:50
I do like the bit on day 7 where he says to make the last 40 minutes similar to the end of the marathon. So that will be limping along going ow ?
seren nos    pirate
10/04/2013 at 10:13 not think of any speed work at gain to be got in the short time available and it increases your chances of actually getting injured..


 and to not have rest days when you are not used to running regulary is asking for injury again.


i take it your friend has a bet on that you won't make the start line at all......

10/04/2013 at 10:23
cougie wrote (see)
Is it silly season ? 

The week before the London Marathon, and you have to ask whether it's silly season?  Come Cougs!

OP: Yes, I would make amendments to your mate's suggested schedule.  I'd dispense with all the interval sessions and have a few runs around threshold pace at most, but concentrate on getting the mileage up as much as possible at an easy pace.

One other thing... one of the more constructive responses was to ask you what sort of long run mileage you've been doing recently, but you've not answered that. Which makes "the more detail the better" rather redundant.

Pudge    pirate
10/04/2013 at 10:33

Make sure you do a couple of Parkruns leading up to the event, and have a bacon sandwich a couple of hours before the gun goes off (may as well put a second in your racing belt to take with you too)


10/04/2013 at 10:52

Ok, well the last "long" run I did was around an hour a couple of weeks ago, but it was through hilly countryside if that helps. Probably did around 8 min miling average.

Just went for day 1...the 30 minute run, went ok, didn't have to stop etc, main problem was the cold (currently in sweden) so my lungs were not feeling great. 


why are speed runs not a good idea? surely if you run a bit above the pace you aim for on the day that makes it easier?

If I were to go out right now and do an actual long run I would probably blunder round a half marathon in 2 hours. 

10/04/2013 at 10:55

There are no bets at all, I just want to do this with a friend from korea, who I will probably not see again for years.

10/04/2013 at 10:57



We aren't asking how long in terms of TIME we are asking how long in terms of DISTANCE!

Go on admit it, you're a troll arent you? A funny one though!

Edited: 10/04/2013 at 11:03
10/04/2013 at 11:03

I don't know exact distances, I don't have a clue. All i know is I ran for an hour at roughly 8 minute miling. So probably 7-8 miles. 


I'm not a troll FFS.

10/04/2013 at 11:09

Can someone give me some concrete evidece, preferably referencable, as to why I should not do speed work. 


I will just follow his plan if not. He is 2 seconds of olympic qualifying pace for 1500m for GB, and can run a marathon sub 3 hours without breaking a sweat or training. No I am not joking or a troll.



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