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Runner’s Training Guide

12 WEEKS TO PEAK PERFORMANCE

Welcome & How to Use This Guide

Congratulations on entering the Nike Melbourne Marathon Festival. Whether you are taking on 21.1 km or 42.2 km, this guide has been designed to meet you where you are and support you all the way to the finish line.

Training for a distance event is about more than just running. It requires a balance of structured running, strength work, smart fuelling, and adequate recovery. This guide brings all of that together in one place, giving you everything you need to arrive on race day feeling prepared, confident, and ready.

This program runs for 12 weeks and offers two pathways depending on your goals:

Pathway 1

Just Run: Focused on completing your event comfortably and confidently.

Pathway 2

Run for Time: For runners who want to set a time-based goal and train with purpose.

Neither pathway is better than the other. Both will get you to the finish line. The difference is simply how you choose to engage with your training. You are free to switch between pathways at any point and adjust your focus week to week. Consistency matters far more than perfection.

CONSISTENCY IS KEY

There will be weeks in this program where training feels tough. Where your legs are heavy, motivation is low, or a session does not go as planned. This is a normal and expected part of endurance training, not a sign that something is wrong. Research consistently shows that training adaptation occurs during recovery, not during the sessions themselves. So, a week that feels hard is often followed by one where everything clicks. One poor session or a missed run does not undo weeks of accumulated fitness. Show up, do what you can, and keep moving forward.

PLEASE NOTE:

This program is designed for runners who already have an established running base.

Half Marathon Runners

You should be comfortable running continuously for at least 6–8 km before starting.

Full Marathon Runners

You should be comfortable completing a continuous 12–15 km long run before starting.

If you are not yet at that level, build that base firs. Starting the program with adequate preparation behind you will significantly reduce your injury risk and improve your race day experience.

This guide has been developed by Snap Fitness to provide general training guidance for participants of the Nike Melbourne Marathon Festival. It is not intended to replace personalised medical, health or coaching advice. Before commencing any new training program, consult your doctor or a qualified health professional, particularly if you have an existing injury or medical condition. Always listen to your body and adjust your training accordingly. !

Understanding Your Training

R PE (RATE OF PERCEIVED EXERTION)

This is a scale from 1 to 10 estimating how hard you feel you’re working:

• 10 = maximum effort, unsustainable

• 5 = moderate effort, breathing harder but can still speak in sentences

• 1 = very light effort, walking pace

1 10

Most of your training will sit between RPE 4 and 7. Easy runs should feel genuinely easy. Research consistently shows that at least 75% of training volume should be completed at low intensity. Save the effort for the sessions that ask for it. If every run feels hard, you are working too hard on your easy days.

HEART RATE ZONES (OPTIONAL)

If you train with a heart rate monitor, use the table below as a general reference. These are estimates. Individual responses vary and RPE should always take priority.

To estimate your maximum heart rate, use this formula: 208 – (0.7 x your age)

MONITORING YOUR PROGRESS

You do not need expensive technology to monitor your training. The most important tool is selfawareness and paying attention to how your body responds week to week.

By Feel

use the RPE scale after every session. If the same run feels easier over time, your fitness is improving.

By Conversation

Easy runs should allow comfortable conversation. If you cannot speak in full sentences, slow down.

By Pace

If you use a GPS watch, running faster at the same RPE over time is a clear sign of adaptation.

By Recovery

If you are consistently fatigued, struggling to complete sessions, or dreading training, reduce your load. Do not push through.

Your Running Program

Your program includes three running sessions per week: an easy run, a moderate or quality session, and a long run.

Half Marathon 21.1km

PACING GUIDE

Important: start at or slightly slower than your target pace for the first 5 km. The biggest mistake recreational runners make is going out too fast. A conservative start almost always produces a faster finish.

Not sure how to read min/km? It simply means how many minutes it takes you to run one kilometre. For example, 6:00/km means each kilometre takes you 6 minutes. To convert to km/h: 60 (minutes in an hour) ÷ 6 (minutes it takes you to run one kilometre) = 10 km/h

PATHWAY 1: JUST RUN

This pathway is for runners whose goal is to complete the half marathon feeling confident and comfortable. The focus is on building consistency, developing fitness gradually, and enjoying the experience of race day.

Note: just because it says run does not mean you cannot stop. Work to your own effort and stop if you need to, catch your breath, then run again.

Week 1: Strength 20-25min RPE 4-5

6km Week 2: Strength 20-25min RPE 4-5

5: Strength 30min RPE 4-5

Week 6: Strength 30min RPE 5

Week 7: Strength 35min RPE 5

Week 8: Strength 25min RPE 4-5

Week 9: Strength 35min RPE 5

Week 10: Strength 35min RPE 5

Week 11: Strength 25min RPE 4-5

Week 12: Strength 20min RPE 4

PATHWAY 2: RUN FOR TIME

This pathway is for runners who want to chase a specific finish time. It introduces tempo runs and interval sessions on Day 5 to develop speed and race-specific fitness. Easy runs (Day 2) must remain genuinely easy — RPE 4 to 5. Running your easy days too hard is the most common reason recreational runners fail to improve. Save the effort for Day 5 and the long run.

Tempo: Run a sustained effort at RPE 6–7 — comfortably hard. You can speak but would rather not. Intervals: short, hard efforts at RPE 7–8 with easy jogging recovery between each rep. Race pace: the pace you are targeting for race day — use the pacing guide on page 6

Week 1: Strength 20-25min RPE 4-5 Rest Strength 25–30 min RPE 6 (Tempo)

Week 2: Strength 20-25min RPE 4-5 Rest Strength 25–30 min RPE 6–7 (Tempo)

Rest 6km easy

Rest 8km easy

Week 3: Strength 25-30min RPE 4-5 Rest Strength 6x400m RPE 7–8 (Intervals) Rest 10km Last 2 km at race pace

Week 4: Strength 20-25min RPE 4 Rest Strength 25 min RPE 5 (Recovery)

Week 5: Strength 30min RPE 4-5 Rest Strength 30 min RPE 6–7 (Tempo)

Week 6: Strength 30min RPE 5 Rest Strength 8x400m RPE 7–8 (Intervals)

Rest 7km easy Recovery

Rest 12km Last 3 km at race pace

Rest 14 km Last 3 km at race pace

Week 7: Strength 35min RPE 5 Rest Strength 35 min RPE 7 (Tempo) Rest 16 km Last 4 km at race pace

Week 8: Strength 25min RPE 4-5 Rest Strength 30 min RPE 5 (Recovery) Rest 10 km easy Recovery

Week 9: Strength 35min RPE 5

Week 10: Strength 35min RPE 5

10x400m RPE 7–8 (Intervals)

17 km Last 4 km at race pace

35 min RPE 7 (Tempo) Rest 18 km Last 5 km at race pace

Week 11: Strength 25min RPE 4-5 Rest Strength 20 min RPE 5–6 (Tempo) Rest 12 km Taper

Week 12: Strength 20min RPE 4

15 min RPE 4 Rest RACE DAY 21.1 km

Full Marathon 42.2km

PACING GUIDE

5:30 7:48/km 1:18:00 2:44:30 3:54:00 5:12:00 6:00 8:31/km 1:25:10 2:59:55 4:15:30 5:40:40

If you experience pain that is sharp, persistent, or worsening during training, stop and seek advice from a health professional before continuing. Running through injury rarely ends well. !

PATHWAY 1: JUST RUN

This pathway is for runners whose goal is to complete the full marathon feeling confident and comfortable. The focus is on building your long run progressively, developing aerobic fitness, and arriving at the start line healthy

Note: just because it says run does not mean you cannot stop. Work to your own effort — stop if you need to, catch your breath, then run again.

PATHWAY 2: RUN FOR TIME

Tempo run: a sustained effort at RPE 6–7 — comfortably hard. You can speak but would rather not. Steady run: a comfortable but purposeful effort at RPE 5 — harder than easy but well within your limits. You can hold a conversation without difficulty.

Intervals: short, hard efforts at RPE 7–8 with easy jogging recovery between each rep (e.g. 8x400m means 8 repetitions of 400 metres hard with 90 seconds easy jog between each).

Marathon pace: your target race day pace — use the pacing guide below to identify yours.

Week 1: Strength 30 min RPE 4–5 Rest Strength 40 min RPE 6 (Tempo)

Rest 14km easy

Week 2: Strength 35 min RPE 4–5 Rest Strength 45 min RPE 6–7 (Tempo) Rest 16km easy

Week 3: Strength 40 min RPE 4–5 Rest Strength 8x400m RPE 7–8 (Intervals) Rest 18km Last 3km at race pace

Week 4: Strength 30 min RPE 4 Rest Strength 30 min RPE 5 (Recovery)

Week 5: Strength 40 min RPE 5 Rest Strength 45 min RPE 6–7 (Tempo)

Rest 12km easy Recovery

Rest 22km Last 4km at race pace

Week 6: Strength 45 min RPE 5 Rest Strength 10x400m RPE 7–8 (Intervals) Rest 26km Last 5km at race pace

Week 7: Strength 45 min RPE 5 Rest Strength 50 min RPE 7 (Tempo) Rest 28km Last 6km at race pace

Week 8: Strength 30 min RPE 4–5 Rest Strength 35 min RPE 5 (Recovery) Rest 16km easy Recovery

Week 9: Strength 50 min RPE 5

Week 10: Strength 50 min RPE 5

Week 11: Strength 35 min RPE 4–5

Week 12: Strength 20 min RPE 4

12x400m RPE 7–8 (Intervals) Rest 30km Last 6km at race pace — Peak 1

50 min RPE 5 (Steady) Rest 32km Last 8 km at race pace — Peak 2

5–6 (Tempo)

16km Taper

15 min RPE 4 Rest RACE DAY 42.2 km

Your Strength Program

WHY STRENGTH TRAINING MAKES YOU A BETTER RUNNER

Every time your foot hits the ground during a run, your body absorbs a force equal to roughly two to three times your body weight. Over a half marathon that adds up to tens of thousands of ground contacts — and over a full marathon, more than 50,000. Strength training does not aim to build bulk — it builds the muscular and tendon resilience to handle that load efficiently, delay the breakdown in form when fatigue sets in, and protect you from the most common running injuries.

Research consistently shows that recreational runners who include strength training improve their running economy, meaning they use less energy to run at the same pace. The exercises in this program are specifically selected for the eccentric and single-leg demands of distance running.

Eccentric strength refers to the strength required to control a movement as the muscle lengthens. For example, lowering yourself down in a step-up, or the calf absorbing impact at foot strike. This type of strength is critical for distance running and is why the program emphasises controlled lowering phases in each exercise.

HOW TO READ THE PROGRAM

• Sets x Reps: e.g. 3 x 10 means 3 sets of 10 repetitions

• Rest 60–90 seconds between sets

• Choose a weight that feels challenging for the last 2 reps while maintaining good form

• If no weight is available, use the bodyweight alternative listed

• Strength sessions should be on Day 1 and Day 4, not the same day as your long run

Warm Up

PERFORM BEFORE EVERY STRENGTH SESSION

A proper warm up prepares your joints and nervous system for the work ahead. Do not skip it. Static stretching before exercise is not recommended as it does not reduce injury risk and can temporarily reduce muscle performance. The dynamic movements below are more effective and more relevant to the demands of running and strength training.

Hip circles

Leg swings (front to back)

Lateral leg swings

Walking knee drives

Ankle circles

Overhead walking lunges

Thread the needle

10 each direction

10 each leg

10 each direction

8 each leg

5 each side

Bodyweight squats 15

Opens the hip joint through its full range before running

Dynamically lengthens the hip flexors and hamstrings

Opens the hip in the frontal plane which is often neglected

Activates hip flexors and glutes simultaneously

Prepares the ankle joint for repeated ground impact

Combines hip flexor mobility with thoracic extension

Opens the thoracic spine and improves arm drive and breathing

Activates quads and glutes before loading them in strength work

12 Week Strength Program

The program is divided into three phases that progressively increase in demand as your running volume builds.

• Weeks 1–4: 3 sets x 8 reps — focus on learning movements with light to moderate load

• Weeks 5–9: 3 sets x 10 reps — increase load each week where form allows

• Weeks 10–12: 2 sets x 8 reps — reduce volume to maintain strength without fatigue before race day

EXERCISE TARGETS

Bulgarian Split Squats

Romanian Deadlifts (RDLs)

Weighted Step-Ups

Kettlebell

Carry

Day 1:

Seated Calf Raises

Day 4:

Standing Calf Raises + Toe Raises

Quads, glutes, single-leg balance, eccentric strength

Hamstrings, glutes, eccentric load

3 x 8 each leg

3 x 10

Single-leg power, knee stability

3 x 8 each leg

Core strength, running posture endurance

Soleus — deep calf and Achilles tendon load

Gastrocnemius, Achilles stiffness, tibialis anterior (shin)

3 x 40 metres

Rear foot elevated on bench. Front knee tracks over toes as you lower. Control the descent.

Hinge at hips, push glutes back, keep weights close to legs. Feel the hamstrings lengthen.

Step up dynamically through the heel. Lower yourself slowly and with control. The lowering phase matters.

Hold weight in one or both hands, walk tall, shoulders back, core tight. Switch hands each set.

3 x 15 Weight on thighs with knees bent. Controlled lowering phase. Do not let the heel drop fast.

3 x 15 each

Reverse lunges. Same pattern, no bench needed

Single-leg bodyweight RDL. Balance on one leg, hinge forward

Step-ups on a sturdy chair or bottom stair

Carry any heavy object e.g. bag, water container, shopping

Add a heavy bag on lap for resistance

Calf raises with single leg, slow lowering phase. Toe raises, Stand tall, lift toes and forefoot toward shins as high as possible, lower with control. Both require no equipment, do them anywhere

In your first one to two weeks, or after any week with a significant load increase, you may feel muscle soreness 24–48 hours post-session, known as DOMS. This is a normal training response, not injury, and it fades as you adapt. If soreness affects your running, reduce the load next session rather than pushing through.

Twice-weekly strength sessions are the evidence-backed recommendation for improving strength and running economy. If you’re consistently fatigued or not recovering well, dropping to once a week is a reasonable adjustment. Aim for the minimum effective dose, not maximum volume.

Fuelling & Hydration

Food and water are part of your training kit. Your body can store enough carbohydrate for approximately 60 to 90 minutes of sustained running. Without topping up that supply — particularly for the full marathon — your energy levels will crash, your pace will drop, and the final kilometres will become a very long walk.

THE GOLDEN RULE

Never try a new food, sports drink, or energy gel on race day. Use your long training runs to test what works for you. Your gut needs practice as much as your legs do.

BEFORE YOUR RUNS

The Night Before

The night before a long run, eat a familiar carbohydrate-rich meal such as pasta, rice, or potatoes with lean protein. Avoid greasy, spicy, or high-fibre foods that could cause stomach issues.

In The Morning

On race morning and long run mornings, eat a simple, familiar meal 2 to 3 hours before you start. Toast with honey, a banana, or oats are reliable options that digest well.

Hydration

Sip water when you wake up. Avoid drinking large amounts immediately before running.

BEFORE YOUR RUNS

For Any Run Over 60 Minutes

Take in additional carbohydrates while moving. Energy gels, chews, or sports drinks are absorbed quickly and easy to carry. Aid station locations, available hydration and on-course services may change. Please refer to the official Nike Melbourne Marathon Festival Athlete Guide or event website for the latest race day information. If you plan to use energy gels or other nutrition during the event, ensure you carry what you need and practise your fuelling strategy during training.

Start Fuelling Early

Aim to take your first fuel within the first 30 to 45 minutes, not when you feel tired. By the time you feel low on energy, it is too late.

Frequency

Aim to consume a fuel source every 30 to 45 minutes throughout the race

Always Take Gels With Water

Sip a small amount of water immediately after a gel to help absorption and reduce the risk of stomach discomfort.

Little And Often

Sip water or a sports drink every 15 to 20 minutes. Little and often is better than large volumes at once

Electrolytes

For runs over 90 minutes, water alone is not enough. You will also lose sodium through sweat, which is the primary electrolyte responsible for fluid balance and muscle function. A sports drink with electrolytes or electrolyte tablets added to water will help replace what you lose and reduce cramping risk. Test your preferred option during training, not on race day.

Full Marathon Runners

Sodium loss is even more significant over 42.2 km and several hours on your feet. Prioritising electrolyte replacement from the first hour onwards is particularly important.

AFTER YOUR RUNS

Within 30 minutes of finishing a long run, consume a mix of carbohydrate and protein to kickstart recovery. A protein shake with a banana, chocolate milk, or a chicken and rice bowl are all practical options (research-supported recovery options).

CARB LOADING FOR THE FULL MARATHON

Carbohydrate loading is not about eating one massive bowl of pasta the night before the race. Eating too much too late will leave you feeling bloated and sluggish on race morning.

In the three days before race day, gradually increase the proportion of carbohydrate at each meal.Not necessarily more food overall. Reduce high-fat and high-fibre foods slightly to make room. Sipping on sports drinks or juice through the day is an easy way to top up carbohydrate stores without feeling overly full.

For specific nutrition advice tailored to your individual needs, consult an Accredited Practising Dietitian (APD) with experience in sports nutrition. Find one at sportsdietitians.com.au

Race Week & Race Day

In the final two weeks your training volume drops significantly. This is called the taper and it is a deliberate and essential part of your preparation, not a sign that you are losing fitness.

During the taper you may feel heavy, flat, restless, or strangely tired. Your legs might feel tight or achy. This is completely normal. Your muscles are storing glycogen and repairing themselves in preparation for race day. These feelings will pass. Trust the process and resist the urge to add extra sessions.

R ACE MORNING CHECKLIST

Wake up early and eat your pre-race meal 2 to 3 hours before the start.

Wear the exact shoes, socks, and clothing you have trained in. Never wear anything new on race day.

Arrive at the venue early. Allow time for bag drop, warm up, and finding your start pen without rushing

Sip water or a sports drink in the lead-up to the start. Use the bathroom before heading to the start line.

Apply an anti-chafing lubricant or petroleum jelly to areas prone to chafing (inner thighs, underarms, nipples) if you have not already tested this in training.

D URING THE RACE

Start slower than you think you need to. The atmosphere and adrenaline will push you to go out too fast. Hold back and stick to your planned pace.

Fuel on schedule. Take your gels or chews every 30 to 45 minutes from the start, exactly as you practised in training. Do not skip a fuel stop because you feel good early on

Sip water or sports drink at every aid station, even if you do not feel thirsty

Break the race into segments and focus on reaching the next kilometre marker or drink station rather than thinking about the full remaining distance

If you are struggling in the final kilometres, shorten your stride, drop your shoulders, relax your hands, and keep moving forward. Walking through aid stations is an entirely legitimate race strategy

MANAGING THE WALL

Around kilometres 30 to 32, many marathon runners experience a sudden and dramatic drop in energy. This is commonly called hitting the wall, and it happens when your glycogen stores run low and your body struggles to maintain pace.

The best defence against the wall is your fuelling strategy. If you have been taking on carbohydrates consistently from the start of the race and have practised your nutrition on long training runs, you significantly reduce the risk of hitting it hard.

If you do feel the wall approaching:

Take a gel or chews immediately if you have not done so recently.

Slow down slightly. Do not panic and do not stop unless you need to.

Break the remaining distance into the smallest possible chunks, just to the next 500 metres, just to the next drink station.

Remind yourself that this feeling is expected and temporary, it will ease as your body adjusts

Every runner who crosses a marathon finish line has pushed through a hard patch. That is the nature of the distance, and it is why the preparation you have done over the past 12 weeks matters.

ABOUT THIS GUIDE

This guide has been developed by the Snap Fitness Health & Fitness Team using recognised endurance training principles and current sports science guidance to support participants preparing for the Nike Melbourne Marathon Festival.

E VIDENCE BASE & FURTHER READING

The guidance within this resource has been informed by recognised sports science and endurance training principles, including:

• Australian Institute of Sport (AIS)

• Sports Dietitians Australia

• American College of Sports Medicine (ACSM)

• World Athletics coaching resources

• Current peer-reviewed research relating to endurance training, strength training and sports nutrition.

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