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Nike Melbourne Marathon
8-week beginner marathon training plan
Sunday 11 October 2026
Nike Melbourne Marathon
Melbourne, Victoria
Start Time: 7:00 AM
Elevation: Mostly flat with minor undulations
Surface: Sealed roads, footpaths
Layout: Point-to-point / looped urban route
Typical Race-Day Conditions
Temperature: 8-9°C to 19-20°C
Conditions: Variable, potential warmth and wind
Training Philosophy
90% easy intensity
Course-Specific Considerations
- •Flat course tempts early over-pacing
- •Wind exposure can increase perceived effort
- •Hydration and pacing discipline are critical
- •Repetitive flat loading stresses hips and calves
- •Crowd support can lead to going out too fast
This Plan Is For You If...
- ✓Can already run 8-10 km continuously
- ✓Runs at least 3 times per week
- ✓Current weekly volume ~18-22 km
- ✓No current injury
Your Experience Level:
Adjusts pace guidance for your fitness
Week 1
of 8
Base Building
Week 1 Schedule
25 km
Total Volume
🎯Focus: Building aerobic base with steady-easy rhythm
Race Day Strategy
1
Start slower than you want - the flat course tempts early speed2
Pace by effort, not watch - conditions vary3
Hydrate early and often - Melbourne can be warm4
Use the crowd energy but do not let it push your pace5
Save something for the finish at the MCGThis plan is designed for healthy beginner runners with a base fitness level. Consult a healthcare provider before starting any training program. Listen to your body and rest if experiencing pain or unusual fatigue.
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