Novice Schedule
Before starting this schedule:
Everyone is different and everybody will be of mixed ability. Before starting any schedule it is recommended that you discuss your schedule and training methods with a coach or personal trainer. This schedule is meant as a guide only and will not necessarily suit you or guarantee you the success you’re hoping for in the marathon.
Although for the novice this schedule still assumes a reasonable level of running has been achieved prior to starting it. I would not recommend starting a marathon schedule completely from scratch just 18 weeks before the marathon.
Training session break down:
Long Runs: The foundation of any marathon training run. Distances build gradually over the course of the schedule and I recommend that even if this has to be moved to a Saturday occasionally, this session should not be missed. The distance increases up to 32k (20 miles) after which you will taper for the event itself. If you can substitute some of these later sessions for a similar distance race or two then that will be very beneficial even if you don’t go all out in them. The race practice and experience will help you prepare for the actual day especially as you are probably new to all this. These run should generally be done at a comfortable pace. If you are feeling good in the later quarter of the session then you can always pick up the pace a little. Don’t over do it or it will impact heavily on you next session. It is always better to go too slow than fast. Covering the distance is your main objective not time. If you need to walk at any stage then that is fine too, again covering the distance is the main thing. If you find yourself walking frequently then also ask yourself if your pacing is wrong as although walking is ok, it is better to run slower and maintain a consistent pace than running too fast then walking.
Fluids: Make sure you take fluids especially for when you are running for more than 40 mins. You should try different methods (taking money, bottles camel packs etc) to see what suits you better. Although you should practice taking in fluids that will be the same as you will be using in your chosen marathon. You should consult a nutritionist or read their advice before doing training. Generally do not wait until you are very thirsty before you take in fluids. Regular smaller intakes can work better than large intakes every now and then.
Midweek Training: The concepts of recovery runs and tempo runs may be a little new to you. First thing to understand is that even in the tempo runs you should not be pushing yourself extremely hard. They are meant to just push you outside you comfort zone slightly to help push the boundaries of your running thresholds. You should consult an expert as to what levels these are for you. Using heart rate monitors or pacing devices are recommended. Recovery runs really have to be that, they should be easy, dead easy! Midweek runs also build up in distance gradually and also in tempo.
Cross-Training: Personally I use cycling and the elliptical trainer for cross training but it is whatever suits you as long as it is aerobic. They are intended to help you aerobic capacity while resting the muscles you primarily use for running, generally increasing fitness. Try to avoid sessions that include short bursts of speed i.e. squash and tennis for these sessions.
Rest: Incredibly important. You can’t run well unless your body is ready for it. If you're regularly tired, you will not reach your potential. Consistency is the key not putting in as many sessions as possible.