Fat Loss Marathon Training Program

Maybe set your goal at a 10k or half marathon with that volume.

I would keep your training times there as dedicated to the gym, and add some early AM runs to complete your marathon training but just be warned: a full marathon will require you to dedicate probably 30-50 min of running most days.

Frankly it depends on you. I use the Nike Run Club app and it generates a plan based on your current limitations (physical and time); I would recommend you check that out to baseline the time you need to put in for the marathon training. Feel free to ask any questions, good luck!

Kinda long response from my experience with lifting and seriously training for distance at the same time...

Two things no matter what... 1) finding a meal plan/diet that works for you will play a huge, if not biggest role in losing fat and increasing strength, and 2) your approach will definitely involve some trade offs, you won't get huge and/or have the strength gains you would focusing intensely on lifting, and you definitely won't have the speed, endurance, distance progressions you would focusing on running. One more point, this type of approach could result in more injuries if you aren't taking care of your body (would consider adding a short morning or evening mobility/stretching routine to do at home several times a week). That said, this could work...

Assuming each workout is 30 mins lifting/30 minutes running, IF done right the lifting part is fine. But with 30 mins instead of pull-ups between sets I would limit rest between sets to 1.5 to 2 mins max which should leave time at the end for a couple giant sets of accessory exercises. For those I would mix it up between a bunch of exercise including pull-ups, dips, carries, lunges, leg raises, presses, etc. Then knock out your planned run immediately after. Will take a lot of discipline but can be done, and you will burn a lot of calories.

Now for the running...if you ever want to do a marathon that Sunday run won't be optional, and it will be a LONG run. You will need to add at least one more run day as well once you get into training. Beyond that, you need to target when you want to your marathon and find a good run program.

My advice, I would aim for a 5K in 3 months which should be easy for you, then a 10K in 6 months to see how it fits with your training, then decide on how you feel about going up in distance.

You can be very successful and hit your goals if you do this right, but its a big jump from being strong and fit and running a nice 5K/10K to being strong and fit and running a nice marathon.

OP (numptythrubbers), do you have a time goal in mind for completing a marathon? If you're just looking to complete the race you could probably do it with the schedule you posted, just not with a fast time.

Wow thank you for all the responses, I think NOLALGD has given me the most hope with this sort of program. That and a couple of other posts.

Right now Ive been working through C25K, and not really struggling, so I think a 5k is attainable at any point now. My next goal would be to get to a 10k and maybe this is the best strategy for moving forward - let the programming evolve a bit as the distances creep up.

If I need more runs then I'll add them, if I need longer Sunday runs then I'll do that.

The marathon is a goal for reasons other than general fitness, but it just happens to coincide with me looking to shed sone fat at the moment, so we'll see how those two goals work together.

I havent yet signed up to a race (COVID) and since I've never ran one I have no times to shoot for, I just want to finish it!! I know others who have run them far less fit than me so I know it's attainable.

Thank you again for the responses.

In summary, the plan I outlined will work for getting lower bodyfat/achieving a marathon, as long as Im aware I'll be unlikely to increase strength/muscle, and I will need longer runs at some point? But I should be able to at least hold onto my current strength levels? Thanks

Honestly it's not enough time but if you are going to only have that amount of time....

Do giant sets like Brian alshure says and do burpees or sprints as the conditioning

Main lift
Antagonist Lift
Core
Sprints or burpees
60s rest

Repeat for 5-8 sets

Aux lift
Antagonist aux Lift
Core
Sprints or burpees- opposite of first Giant set
Rest 30-45s

Repeat for 3-8 sets

Go run a mile or two as fast as possible if you have time left.


To be honest though 3 hours a week is not enough to even do marathon training. Much less lift and train for a marathon.