There is a huge variety of plans for training for a marathon. They are ..... FIRST is
the 'The Furman Institute of Running and Scientific Training' founded by Bill ...
Marathon training plans There is a huge variety of plans for training for a marathon. They are highly dependent on time scale, fitness levels and your goal. The following are a selection of programmes.
16 week no-nonsense plans These plans are basic, but effective, good for less experienced runners The “get you round plan” 20 minutes jogging. You’re allowed Week to stop and Rest 1 walk, but this doesn’t count as part ofthe training
20 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part ofthe training
Rest
Rest
20 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part of the training
1-hr ramble. No pressure
Week 2
20-25 mins jogging
Rest
20-25 mins jogging
Rest
Rest
20-25 mins jogging
90-min ramble
Week 3
20-25 mins jogging
Rest
20-25 mins jogging
Rest
Rest
20-25 mins jogging
90-min ramble
Week 4
20-25 mins jogging
Rest
20-25 mins jogging
Rest
20-25 mins jogging
1 hr jogging and walking. Try not to walk more than necessary
Timed run over a 2M course
90-min ramble, or run in a 10K road race (but you’re allowed to walk!)
25-30-min run
1 hr jog-walk, with more jogging than walking
Week 5
20-min run
Rest
30-min run
Rest
Rest
Rest
Week 6
25-30-min run
Rest
25-30-min run, inc 8 x 30 secs uphill
Week 7
30-min run
Rest
30-min run
Rest 30-min run
30-min run
8M run, walking when you have to
Week 8
30-min run
Rest
30-min run
Rest 30-min run
30-min run
2-hr jog-walk or half-marathon race
3 x 1M session, timed, with 5 Rest 30-min run mins rest after each
30-min run
8M run, walking when you have to
25-30-min run
Long, slow 10M run
Week 9
30-min run
Rest
Week 10
25-30-min run
Rest
3M run, timed
Rest
Rest
Rest
25-30-min run
Week 11
25-30-min run
Week 12
25-30-min run
Rest
3 x 1M session timed, with 5 mins rest after each
Rest
25-30-min run
25-30-min run
Long, slow 12M run (or 10M race)
Rest
3M run, timed, at a faster pace
Rest
25-30-min run
25-30-min run
Half-marathon race – take it slowly!
3 x 1M, timed, with 5 mins rest after each, Rest 20-min run aiming at a faster average speed than Wk 11
35-min run at marathon pace
16-18M endurance run, taking drinks, walking 5 mins in every hour
20-min run
10K or 10M race, or 10M run inc 5M at a brisk pace
Week 13
20-min run
Rest
Week 14
20-min run
Rest
3M run, timed
Rest
40-min run at marathon pace
Rest
2 x 1M session, timed
20-min run
Practise your marathon preparation, and run 50 mins at marathon pace
Rest
20 mins jogging, in racing kit
RACE DAY
Week 15
20-min run
Rest
35-min run at marathon pace
Week 16
20 mins easy
Rest
30 mins easy, Rest inc a few strides
Intermediate plan Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
Rest or 5M easy, off-road if possible
6M. Start slowly, finish faster
7M. Warm up, then 10 x 1 min fast, 2 mins slow,
6M easy
Rest
5-7M steady, offroad
8M steady
Week 2
Rest or 5M easy
5M: first and last mile slow, middle 3M faster
6M steady
Warm up, then 4 x 3 min fast, 2 min slow
Rest
6M easy, off-road
10M slow
Rest or 5M easy
6M steady, with a few faster stretches
Run to a hill, then 8 x 40 secs uphill, jogging back for recovery. Run home
5M easy
Rest
6-8M steady, offroad.
12M slow – take it easy!
Week 4
Rest or 5M easy
Warm up, then 3 x 1000m (or 3 x 4 mins), with 3-min jog recoveries. Warm down
5M easy
Run to hill, then 9 x 40 secs uphill, jogging back for recovery. Run home
Rest
Warm up, then 3M at a good speed. Warm down
10M steady, as Wk 2, but with more confidence
Week 5
Rest or 5M easy
6M – start slow, then put
6M. – start slowly, finish
Hill session, as Wk 4, but
Rest, or jog up
4M easy
Halfmarathon
Week 3
in repeated bursts over 200m, jogging about 400m after each
faster
add 1 more rep
Warm up, then repetition 7M steady, 3M session: 3 x with some jogging 1M approx, strides at the only, with 5-min end off-road recoveries after each
Rest or Week 5M easy, 6 off-road
6M – start slowly, work up to faster pace if not tired
Rest or Week 5M easy, 7 off-road
Warm up, then 3 x 10 mins at halfmarathon pace or faster, with 4min recoveries
4M easy, offroad
6M steady with a few surges
5M – another easy run
6M. – to hill, then 9 x 40 secs uphill, jogging back for recovery.
6M. – start slowly, finish strongly
6M steady pace run, no pressure
6M. – slow start, then put in fast strides of 30 secs, with 1-min jog recoveries
5M easy, with a few fast strides
Rest or Week 4M easy, 8 off-road
Rest or Week 5M easy, 9 off-road
Rest or Week 5M easy, 10 off-road
Week 11
Rest or 5M easy
Rest or Week 5M easy, 12 off-road
Rest or Week 5M easy, 13 off-road
Week 14
Rest or 4M jog, off-road
to 3M
race
5M fartlek, inc some fast 200m bursts
13M steady – don’t kill yourself!
Rest
Warm-up, then 3M at a brisk pace. Warmdown
18M. – take your time, and take drinks, too
Rest or 3M jog
5M steady, inc a few fast strides
Halfmarathon race
Warm up, then 4 x 1M, with 5-min recoveries
Rest
Warm up, then brisk 3M. Warm down
16-18M – another endurance run. Take it steadily
8M steady, inc 6M at marathon pace
6M. – start slow, then put in fast strides of 30 secs, with 1min jog recoveries
Rest or 3M jog
6M, inc 3M at a brisk pace (omit if racing)
11-13M steady, or race 10-13M
Warm up, then 6 x 45 secs fast, 3 mins jog. Warm down
8M at marathon pace
6M. – start slowly, finish fast
Rest
5M easy, with a few strides
18M endurance run
5M easy
Repetition runs: 4 x 1M at 10K pace
6M steady
Rest
4M jogging and easy strides
Halfmarathon race
3M jogging and strides
Rest
20M endurance run – the last long one! Start easily, and take drinks with you
Rest
7M, inc 5M timed, at marathon pace
10-12M, inc a race or fast run of 6-10M
6M steady
6M, inc 10 x 30 secs fast, with 1-min jog recoveries
8M steady
Warm up, then 6 x 800m (with 2 mins rest) or 6 x 3 mins fast, 2 mins slow.
8M, inc 2 x 3M at marathon pace
6M easy
Warm down
Rest or Week 5M easy, 15 off-road
Week 16
Rest or 3M jog
6M steady
Warm up, then 10 x 400m (with 90-sec recoveries) or 1 2 x 1 min fast, 1 min slow
5M easy
Warm up, then 1M timed, at race pace. Warm down
4M easy, with a few strides
3M jog, in racing kit
Rest
Warm up, then 2 x 2M at marathon pace, timed
10M steady. Practise your marathon preparation
Rest
20 mins jogging, inc easy strides
RACE DAY
Advanced Plan
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Mon
Tue
5M easy, off-road
7M steady with a few strides
5M easy
Warm up, then 3-4M at a brisk pace, timed. Warm down
5M easy
5M easy, with a few strides
6M – run to a hill, then 10 x 30 secs uphill, jogging back down
7M warm-up, then 3-4M at a brisk pace, timed. Warm down
Wed
Thu
Fri
Sat
Sun
6M easy
Run to a hill, then 10 x 30 secs uphill, jog down
Rest or 5M easy
6-7M steady, off road
9-11M slow, no pressure
6M steady
Warm up, then 8 x 90 secs fast, 90 secs slow
Rest or 5M easy
6-8M steady, crosscountry
12M slow, no pressure
6M easy
Warm up, then 4 x 5-6 mins, with 3min recoveries. Don’t push too hard at first
Rest or 5M easy
7-8M steady, crosscountry or in a park
10M, slow, no pressure, but it should prove a little faster with no more effort
5M easy
Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries)
Rest
3-5M easy
13M, starting slowly, finishing faster
6M steady
8M. Start easily, then put in bursts of 100-200m, jogging after each until you’ve recovered
Rest or 5M easy
Rest or jog up to 4M
Half-marathon race
Rest or 5M easy
Warm up, then 6M at marathon pace. Warm down
10-12M easy. Don’t push
5M easy
7M – run to a hill, then 12 x 30 secs uphill, jogging back down
5M easy, off-road
Hill session: 4 x 90 secs-2 7M steady, mins hill no climb, jogging pressure back each time
Warm up, then 4 x 5-6 mins, with 3 mins rest between each. Time them
Week 7
Week 8
Week 9
6M steady, with a few strides
Warm up, then 7 x 800m (or 7 x 3 mins), with 2-min recoveries
5M easy, off-road if possible
Hill running: 12 x 30 secs, or fartlek with 12-15 30-sec bursts
Rest or 5M easy, starting slowly
3M, jogging only
18M slow. Start easily
5M easy, off-road
6M. Slow start, then speed up if you’re not tired
Warm up, then 6M at a fast pace, timed
6M fartlek, inc bursts of 200-300m
Rest or 5M easy, off-road
4M, jogging only
Half-marathon race
5M easy, off-road
Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries)
7M steady pace run, untimed
8M inc repetitions: 3 x 3K (or 3 x 10 mins), with 5-min recoveries
Rest or 4M, jogging only
5M easy with strides
20M. Set up some feeding stations where you can pick up carbohydrate drinks
8M inc intervals: 8M inc 10 x 400m intervals: 10 x 400m at 10K at 10K pace or 12 pace or 12 x x 1 min 1 min fast, 1 fast, 1 min min slow slow
Rest or 7M steady, untimed
3M, jogging only
8M steady, inc 6M pace run
3M jog, off-road
6M steady, starting slowly
Week 11
5M easy
7M fartlek, inc sustained bursts of up to 400m
6M steady. Start slowly, finish fast
10M, inc 8M pace run
Rest or 3M jog
5-6M easy, with a few strides
18M easy
Week 12
5M jogging, off-road
7M steady, starting slowly
7M, inc 14 x 30 secs uphill
8M at brisk pace
Rest or 3M, jogging only
10M – inc 4 x 1M, with 5-min recoveries
13-15M easy, or halfmarathon race
Week 13
6M, at whatever pace you like
7M of easy fartlek
7M, inc 10M intervals: 10 x steady, inc 400m at 10K 8M pace pace or 12 x run 1 min fast, 1 min slow
5M easy, with some strides
20-22M – the 3M, jogging last big training only run
Week 14
5-6M easy, offroad
8M, starting slowly, then fartlek
6M easy
10M, inc 7M at marathon pace
Rest or 3M easy
4M jogging, 15M steady, or plus some half-marathon strides race
Week 15
5-6M easy, offroad
Warm up, then 4 x 1M at faster than marathon pace
8M steady, not pushing
10M, with two 3M stretches at marathon pace
Rest or 3M jog
Warm up, then 4-5M at a brisk pace
10M steady. Practise your marathon preparation
5M easy
Warm up, then 1M at race pace. Warm down
4M easy, with a few strides
3M easy, in racing kit
Rest
30 mins jogging, with easy strides
RACE DAY
Week 10
Week 16
The FIRST marathon plan
FIRST is the ‘The Furman Institute of Running and Scientific Training’ founded by Bill Pierce and Scott Murr, created a three day training technique. Most long distance running plans advice a much higher training workload so the plan is unusual but might suit those with tight schedules. You are also advised to cross train for 45 min on two other days. WEEK
TUESDAY SPEED
THURSDAY TEMPO
SATURDAY LONG
1
8 x 400m
3 miles
10 miles
2
4 x 1200m
5 miles
12 miles
3
6 x 800m
7 miles
13 miles
4
3 x 1600m
3 miles
10 miles
5
10 x 400m
5 miles
14 miles
6
5 x 1200m
5 miles
15 miles
7
7 x 800m
8 miles
17 miles
8
3 x 1600m
10 miles
13 miles
9
12 x 400m
3 miles
18 miles
10
8 x 800m
5 miles
15 miles
11
4 x 1600m
8 miles
20
12
12 x 400m
5 miles
15 miles
13
6 x 1200m
5 miles
20 miles
14
7 x 800m
4 miles
15 miles
15
3 x 1600m
8 miles
10 miles
16
30 minutes easy with 5 x 1 minute fast
20 minutes easy with 3 or 4 pickups
Marathon
Plans with set time goals Sub 4hrs30min plan A 4:30 marathon is approximately 10:00 per mile. To break 4:30, you should eventually be capable of a sub-2:00 half-marathon (9:00 per mile) and sub-53:00 10K (8:30 per mile). Right now, you should be used to running for 20-30 minutes four or five times a week.
For The Month Ahead... Your Goal A sub-55:00 10K or sub-44:00 5-mile race (Week 4). More... Your Theme You build your base. More... Week One Mon 2M (miles) (approx 23 mins) slow Tue Rest Wed 3M (approx 35 mins) slow Thu 2M (approx 20 mins) steady Fri Rest Sat Rest or 2M (approx 23 mins) easy Sun 6M (65-70 mins) run/walk Week Two Mon Rest Tue 1M jog, then 2 x 1.5M (or 11-14 mins) fast, with 800m (5-min) jog recoveries, then 1M jog Wed 4M (approx 45 mins) slow Thu 1M jog, then 2M (approx 18 mins) brisk, then 1M jog Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 7M (75-80 mins) run/walk Week Three Mon Rest Tue 1M jog, then 3 x 1M (or 9 mins) fast, with 400m (3-min) jog recoveries, then 1M jog Wed 4M (approx 45 mins) slow Thu 3M (approx 30 mins) steady Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 8M (85-90 mins) run/walk Week Four Mon Rest Tue 1M jog, then 4 x 800m (or 4:30) fast, with 200m (2 min) jog recoveries, then 1M jog Wed 5M (approx 57 mins) slow Thu 1M jog, then 2M (approx 18 mins) brisk, then 1M jog Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-55:00 10K or sub-44:00 5-miler For The Month Ahead... Your Goal Complete a run of around 2 hours 25 mins (Week 7). More... Your Theme You add volume and speed. More...
Week Five Mon Rest Tue 1M jog, then 3M (or 30 mins) fartlek, then 1M jog Wed 4M (approx 45 mins) slow Thu 4M (approx 40 mins) steady Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 10M (approx 1hrs 45) run/walk Week Six Mon Rest Tue 1M jog, then 6 x 400m (or 2 mins) fast with 200m (or 90-sec) jog recoveries, then 1M jog Wed 5M (approx 57 mins) slow Thu 1M jog, then 3M (approx 27 mins) brisk, then 1M jog Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 12M (approx 2hrs 5) run/walk Week Seven Mon Rest Tue 1M jog, 8 x 2 mins up hill with slow jog/walk down, then 1M jog Wed 6M (approx 70 mins) slow Thu 6M (approx 62 mins) steady Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 14M (approx 2hrs 25) run/walk Week Eight Mon Rest Tue 1M jog, then 3 x 1M (or 9 mins) fast, with 400m (3-min) jog recoveries, then 1M jog Wed 7M (approx 80 mins) slow Thu 1M jog, then 2M (approx 18 mins) brisk, then 1M jog Fri Rest Sat Rest Sun Race (5M to half-marathon) For The Month Ahead... Your Goal A sub-2:00 half-marathon (Week 10). More... Your Theme You reach your highest mileage. More... Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the
distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace. Week Nine Mon Rest Tue 1M jog, 10 x 200m (or 1 min) fast with 100m (or 1-min) jog recoveries, then 1M jog Wed 6M (approx 70 mins) slow Thu 8M (approx 82 mins) steady Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 16M (approx 3hrs) run/walk Week Ten Mon Rest Tue 1M jog, 3 x 1.5M (or 14 mins) fast with 400m (or 3-min) jog recoveries, then 1 mile jog Wed 7M (approx 80 mins) slow Thu 1M jog, then 3M (approx 30 mins) brisk, then 1M jog Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun Half-marathon Aim for sub-2:00 Week Eleven Mon Rest Tue 1M jog, then 5M (approx 50 mins) fartlek, then 1M jog Wed 5M (approx 57 mins) slow Thu 10M (approx 1hr 45) steady Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 18M (approx 3hrs 15) slow Week Twelve Mon Rest Tue 1M jog, 3 x 1.5M (or 14 mins) fast with 400m (or 3-min) jog recoveries, then 1M jog Wed 7M (approx 80 mins) slow Thu 1M jog, then 3M (approx 30 mins) brisk, then 1M jog Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 18M (approx 3hrs 15) slow For The Month Ahead... Your Goal A serious taper and a rewarding marathon. More... Week Thirteen Mon Rest Tue 1M jog, then 4 x 1M (or 9 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog
Wed 6M (approx 70 mins) slow Thu 1M jog, then 4M (approx 40 mins) brisk, then 1M jog Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 20M (approx 3hrs 30) slow Week Fourteen Mon Rest Tue 1M jog, then 6 x 800m (or 4:30 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog Wed 5M (approx 57 mins) slow Thu 9M (approx 90 mins) steady Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 17M (approx 3hrs) slow Week Fifteen Mon Rest Tue 1M jog, then 10 x 2 mins up hill with slow jog/walk down, then 1M jog Wed 4M (approx 45 mins) slow Thu 1M jog, then 3M (approx 30 mins) brisk, then 1M jog Fri Rest Sat Rest or 3M (approx 35 mins) easy Sun 10M (approx 1hr 40) steady Week Sixteen Mon Rest Tue 1M jog, then 6 x 400m (or 2 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 3M (approx 35 mins) slow Thu Rest Fri Rest Sat 2M (or 20 mins) easy, in racing kit Sun The race Sub 4hrs plan A 4:00 marathon is approximately 9:00 per mile. To break 4:00, you should eventually be capable of a sub-1:50 half-marathon (8:20 per mile) and sub-50:00 10K (8:00 per mile). Right now, you should be running at least 20 miles per week, and be able to run for an hour non-stop. For The Month Ahead... Your Goal A sub-50:00 10K or sub-40:00 5-mile race (Week 4). More... Your Theme You build your base. More... Week One Mon 3M (miles) (approx 30 mins) slow Tue Rest
Wed 4M (approx 40 mins) slow Thu 2M (approx 18 mins) steady Fri Rest Sat 3M (approx 30 mins) easy Sun 7M (approx 72 mins) slow Week Two Mon Rest Tue 1M jog, then 2 x 1.5M (or 11-12 mins) fast, with 800m (5-min) jog recoveries, then 1M jog Wed 5M (approx 50 mins) slow Thu 1M jog, then 2M (approx 18 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 42 mins) easy Sun 8M (approx 82 mins) slow Week Three Mon Rest Tue 1M jog, then 3 x 1M (or 8 mins) fast, with 400m (3-min) jog recoveries, then 1M jog Wed 6M (approx 60 mins) slow Thu 1M jog, then 3M (approx 27 mins) steady, then 1M jog Fri Rest Sat 4M (approx 42 mins) easy Sun 9M (approx 90 mins) slow Week Four Mon Rest Tue 1M jog, then 4 x 800m (or 4 mins) fast, with 200m (2-min) jog recoveries, then 1M jog Wed 7M (approx 70 mins) slow Thu 1M jog, then 2M (approx 16 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 42 mins) easy Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-50:00 10K or sub-40:00 5-miler For The Month Ahead... Your Goal Complete a run of around 2 hours 40 mins (Week 7). More... Your Theme You add volume and speed. More... Week Five Mon Rest Tue 1M jog, then 4M (or 40 mins) fartlek, then 1M jog Wed 5M (approx 51 mins) slow Thu 5M (approx 45 mins) steady Fri Rest Sat 4M (approx 42 mins) easy Sun 11M (approx 1hr 50) slow
Week Six Mon Rest Tue 1M jog, then 8 x 400m (or 2 mins) fast with 200m (or 90-sec) jog recoveries, then 1M jog Wed 6M (approx 60 mins) slow Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 42 mins) easy Sun 13M (approx 2hrs 10) slow Week Seven Mon Rest Tue 1M jog, then 9 x 2 mins up hill with slow jog/walk down, then 1M jog Wed 7M (approx 70 mins) slow Thu 6M (approx 55 mins) steady Fri Rest Sat 4M (approx 42 mins) easy Sun 15M (approx 2hrs 35) slow Week Eight Mon Rest Tue 1M jog, then 3 x 1M (or 8 mins) fast, with 400m (3-min) jog recoveries, then 1M jog Wed 8M (approx 82 mins) slow Thu 1M jog, then 2M (approx 16 mins) brisk, then 1M jog Fri Rest Sat 3M (approx 30 mins) easy Sun Race (5M to half-marathon) For The Month Ahead... Your Goal A sub-1:50 half-marathon (Week 10). More... Your Theme You reach your highest mileage. More... Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace. Week Nine Mon Rest Tue 1M jog, 12 x 200m (or 1 min) fast, with 100m (or 1-min) jog recoveries, then 1M jog Wed 7M (approx 70 mins) slow Thu 8M (approx 73 mins) steady Fri Rest Sat 4M (approx 42 mins) easy Sun 17M (approx 2hrs 55) slow
Week Ten Mon Rest Tue 1M jog, 3 x 1.5M (or 12mins) fast with 400m (or 3-min) jog recoveries, then 1M jog Wed 8M (approx 82 mins) slow Thu 1 mile jog, then 3M (approx 25 mins) brisk, then 1M jog Fri Rest Sat 3M (approx 30 mins) easy Sun Half-marathon Aim for sub-1:50 Week Eleven Mon Rest Tue 1M jog, 6M (approx 55 mins) fartlek, then 1M jog Wed 6M (approx 55 mins) slow Thu 10M (approx 90 mins) steady Fri Rest Sat 4M (approx 40 mins) easy Sun 19M (approx 3hrs 15) slow Week Twelve Mon Rest Tue 1M jog, 3 x 1.5M (or 12 mins) fast with 400m (or 3-min) jog recoveries, then 1M jog Wed 8M (approx 82 mins) slow Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 40 mins) easy Sun 19M (approx 3hrs 15) slow For The Month Ahead... Your Goal A serious taper and a rewarding marathon. More... Week Thirteen Mon Rest Tue 1M jog, 5 x 1M (or 8 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 7M (approx 70 mins) slow Thu 1M jog, 4M (approx 35 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 40 mins) easy Sun 22M (approx 3hrs 45) slow Week Fourteen Mon Rest Tue 1M jog, then 6 x 800m (or 4 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog Wed 6M (approx 60 mins) slow Thu 9M (approx 82 mins) steady Fri Rest
Sat 4M (approx 40 mins) easy Sun 18M (approx 3hrs 05) slow Week Fifteen Mon Rest Tue 1M jog, then 12 x 2 mins up hill, with slow jog/walk down, then 1M jog Wed 5M (approx 50 mins) slow Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 40 mins) easy Sun 12M (approx 1hr 50) steady Week Sixteen Mon Rest Tue 1M jog, then 6 x 400m (or 2 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 4M (approx 40 mins) slow Thu Rest Fri Rest Sat 2M (or 20 mins) easy, in racing kit Sun The race
Sub 3hrs45min plan A 3:45 marathon is approximately 8:30 per mile. To break 3:45, you should eventually be capable of a sub-1:45 half-marathon (8:00 per mile) and sub-46:00 10K (7:30 per mile). Right now, you should be running at least 25 miles per week, and be able to run for 1:15 non-stop. For The Month Ahead... Your Goal A sub-47:00 10K or sub-37:00 5-mile race (Week 4). More... Your Theme You build your base. More... Week One Mon 4M (miles) (approx 38 mins) slow Tue Rest Wed 5M (approx 48 mins) slow Thu 3M (approx 26 mins) steady Fri Rest Sat 4M (approx 40 mins) easy Sun 8M (approx 75 mins) slow Week Two Mon Rest Tue 1M jog, then 3 x 1.5M (or 12 mins) fast, with 800m (5-min) jog recoveries, then 1M jog Wed 6M (approx 58 mins) slow
Thu 1M jog, then 2M (approx 16 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 40 mins) easy Sun 9M (approx 86 mins) slow Week Three Mon Rest Tue 1M jog, then 4 x 1M (or 7 mins) fast, with 400m (3-min) jog recoveries, then 1M jog Wed 7M (approx 70 mins) slow Thu 4M (approx 34 mins) steady Fri Rest Sat 4M (approx 40 mins) easy Sun 10M (approx 95 mins) slow Week Four Mon Rest Tue 1M jog, then 5 x 800m (or 4 mins) fast, with 2-min (200m) jog recoveries, then 1M jog Wed 8M (approx 80 mins) slow Thu 1M jog, then 3M (approx 25 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 40 mins) easy Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-47:00 10K or sub-37:00 5-miler For The Month Ahead... Your Goal Complete a run of around 2 hours 25 mins (Week 7). More... Your Theme You add volume and speed. More... Week Five Mon Rest Tue 1M jog, then 4M (or 35 mins) fartlek, then 1M jog Wed 6M (approx 57 mins) slow Thu 5M (approx 43 mins) steady Fri Rest Sat 4M (approx 40 mins) easy Sun 12M (approx 1hr 55) slow Week Six Mon Rest Tue 1M jog, then 9 x 400m (or 2 mins) fast with 200m (or 90-sec) jog recoveries, then 1M jog Wed 7M (approx 67 mins) slow Thu 1M jog, then 4M (approx 33 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 40 mins) easy Sun 14M (approx 2hrs 15) slow
Week Seven Mon Rest Tue 1M jog, then 10 x 2 mins up hill with slow jog/walk down, then 1M jog Wed 8M (approx 75 mins) slow Thu 7M (approx 60 mins) steady Fri Rest Sat 4M (approx 40 mins) easy Sun 16M (approx 2hrs 30) slow Week Eight Mon Rest Tue 1M jog, then 3 x 1M (or 7 mins) fast, with 400m (3-min) jog recoveries, then 1M jog Wed 9M (approx 86 mins) slow Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog Fri Rest Sat 3M (approx 30 mins) easy Sun Race (5M to half-marathon) For The Month Ahead... Your Goal A sub-1:45 half-marathon (Week 10). More... Your Theme You reach your highest mileage. More... Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace. Week Nine Mon Rest Tue 1M jog, then 14 x 200m (or 1 min) fast, with 100m (or 1-min) jog recoveries, then 1M jog Wed 8M (approx 75 mins) slow Thu 9M (approx 77 mins) steady Fri Rest Sat 4M (approx 40 mins) easy Sun 18M (approx 2hrs 35) slow Week Ten Mon Rest Tue 1M jog, then 3 x 1.5M (or 10 mins) fast, with 400m (or 3-min) jog recoveries, then 1M jog Wed 9M (approx 85 mins) slow Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog Fri Rest Sat 3M (approx 30 mins) easy Sun Half-marathon Aim for sub-1:45
Week Eleven Mon Rest Tue 1M jog, then 6M (or 50 mins) fartlek, then 1M jog Wed 6M (approx 58 mins) slow Thu 11M (approx 95 mins) steady Fri Rest Sat 4M (approx 40 mins) easy Sun 20M (approx 3hrs 10) slow Week Twelve Mon Rest Tue 1M jog, then 3 x 1.5M (or 10mins) fast, with 400m (or 3-min) jog recoveries, then 1M jog Wed 9M (approx 85 mins) slow Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 40 mins) easy Sun 20M (approx 3hrs 10) slow For The Month Ahead... Your Goal A serious taper and a rewarding marathon. More... Week Thirteen Mon Rest Tue 1M jog, then 5 x 1M (or 8 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 7M (approx 65 mins) slow Thu 1M jog, then 4M (approx 32 mins) brisk, then 1M jog Fri Rest Sat 4M (approx 40 mins) easy Sun 22M (approx 3hrs 30) slow Week Fourteen Mon Rest Tue 1M jog, then 6 x 800m (or 4 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog Wed 6M (approx 58 mins) slow Thu 10M (approx 85 mins) steady Fri Rest Sat 4M (approx 40 mins) easy Sun 18M (approx 3 hrs) slow Week Fifteen Mon Rest Tue 1M jog, then 12 x 2 mins up hill, with slow jog/walk down, then 1M jog Wed 5M (approx 48 mins) slow Thu 1M jog, then 3M (approx 24 mins) brisk, then 1M jog Fri Rest
Sat 4M (approx 40 mins) easy Sun 12M (approx 1hr 45) steady Week Sixteen Mon Rest Tue 1M jog, then 8 x 400m (or 2 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 4M (approx 40 mins) slow Thu Rest Fri Rest Sat 2M (or 20 mins) easy, in racing kit Sun The race Sub 3hrs30min plan A 3:30 marathon is approximately 8:00 per mile. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). Right now, you should be running at least 25-30 miles per week, and be able to run for 1:30 non-stop. For The Month Ahead... Your Goal A sub-43:00 10K or sub-35:00 5-mile race (Week 4). More... Your Theme You build your base. More... Week One Mon 4M (miles) (approx 35 mins) easy Tue 4M (approx 35 mins) slow with a few gentle strides Wed 5M (approx 45 mins) slow Thu 3M (approx 24 mins) steady Fri Rest Sat 5M (approx 45 mins) easy Sun 10M (approx 90 mins) slow Week Two Mon 4M (approx 35 mins) easy Tue 1M jog, then 3 x 1.5M (or 11 mins) fast, with 800m (5-min) jog recoveries, then 1M jog Wed 6M (approx 53 mins) slow Thu 1M jog, then 2M (approx 15 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 45 mins) easy Sun 11M (approx 100 mins) slow Week Three Mon 4M (approx 35 mins) easy Tue 1M jog, then 4 x 1M (or 7 mins) fast, with 400m (3-min) jog recoveries, then 1M jog Wed 7M (approx 63 mins) slow Thu 4M (approx 32 mins) steady
Fri Rest Sat 5M (approx 45 mins) easy Sun 13M (approx 1hr 55) slow Week Four Mon 4M (approx 35 mins) easy Tue 1M jog, then 6 x 800m (or 3:30) fast, with 2-min (200m) jog recoveries, then 1M jog Wed 8M (approx 72 mins) slow Thu 1M jog, then 3M (approx 23 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 45 mins) easy Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-43:00 10K or sub-35:00 5-mile race For The Month Ahead... Your Goal Complete a run of around 3 hours (Week 7). More... Your Theme You add volume and speed. More... Week Five Mon Rest Tue 1M jog, then 5M (or 40 mins) fartlek, then 1M jog Wed 8M (approx 72 mins) slow Thu 5M (approx 40 mins) steady Fri Rest Sat 5M (approx 45 mins) easy Sun 15M (approx 2hrs 15) slow Week Six Mon 4M (approx 35 mins) easy Tue 1M jog, then 10 x 2 mins up hill, jog back. Then 1M jog at end of session Wed 9M (approx 80 mins) slow Thu 1M jog, then 4M (approx 30 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 45 mins) easy Sun 18M (approx 2hrs 40) slow Week Seven Mon 4M (approx 35 mins) easy Tue 1M jog, then 12 x 2 mins up hill, jog back. Then 1M jog at end of session Wed 10M (approx 90 mins) slow Thu 7M (approx 56 mins) steady Fri Rest Sat 5M (approx 45 mins) easy Sun 20M (approx 3 hrs) slow Week Eight Mon Rest Tue 1M jog, then 14 x 2 mins up hill, jog back. Then 1M jog at end of session
Wed 11M (approx 100 mins) slow Thu 1M jog, then 3M (approx 23 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 45 mins) easy Sun Race (5M to half-marathon) For The Month Ahead... Your Goal A sub-1:37 half-marathon (Week 10). More... Your Theme You reach your highest mileage. More... Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace. Week Nine Mon Rest Tue 1M jog, then 15 x 200m (or 45 secs) fast, with 100m (or 1-min) jog recoveries, then 1M jog Wed 8M (approx 70 mins) slow Thu 9M (approx 70 mins) steady Fri Rest Sat 5M (approx 45 mins) easy Sun 20M (approx 3hrs) slow Week Ten Mon 4M (approx 35 mins) easy Tue 1M jog, then 4 x 1.5M (or 11 mins) fast, with 400m (or 3-min) jog recoveries, then 1M jog Wed 9M (approx 80 mins) slow Thu 1M jog, then 3M (approx 23 mins) brisk, then 1M jog Fri Rest Sat 3M (approx 30 mins) easy Sun Half-marathon Aim for sub-1:37 Week Eleven Mon Rest Tue 1M jog, 6M (approx 50 mins) fartlek, then 1M jog Wed 6M (approx 50 mins) slow Thu 11M (approx 90 mins) steady Fri Rest Sat 5M (approx 45 mins) easy Sun 20M (approx 3hrs) slow Week Twelve Mon 4M (approx 35 mins) easy Tue 1M jog, then 4 x 1.5M (or 9-11 mins) fast, with 400m (or 3-min) jog
recoveries, then 1M jog Wed 9M (approx 80 mins) slow Thu 1M jog, then 3M (approx 22 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 45 mins) easy Sun 20M (approx 3hrs) slow For The Month Ahead... Your Goal A serious taper and a rewarding marathon. More... Week Thirteen Mon 4M (approx 35 mins) easy Tue 1M jog, 5 x 1M (or 7 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 7M (approx 60 mins) slow Thu 1M jog, then 4M (approx 30 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 45 mins) easy Sun 22M (approx 3hrs 15) slow Week Fourteen Mon Rest Tue 1M jog, then 7 x 800m (or 3-4 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog Wed 6M (approx 50 mins) slow Thu 10M (approx 80 mins) steady Fri Rest Sat 5M (approx 45 mins) easy Sun 18M (approx 2hrs 35 mins) slow Week Fifteen Mon 4M (approx 35 mins) easy Tue 1M jog, then 12 x 200m hill, with slow jog/walk down, then 1M jog Wed 5M (approx 45 mins) slow Thu 1M jog, then 3M (approx 22 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 45 mins) easy Sun 12M (approx 95 mins) steady Week Sixteen Mon Rest Tue 1M jog, then 8 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 4M (approx 35 mins) easy Thu Rest Fri Rest Sat 2M (or 20 mins) easy, in racing kit Sun The race
Sub 3hr15min plan A 3:15 marathon is approximately 7:20 per mile. To break 3:15, you should eventually be capable of a sub-1:30 half-marathon (6:50 per mile) and sub-40:00 10K (6:30 per mile). Right now, you should be running at least 30-35 miles per week, over six sessions. For The Month Ahead... Your Goal A sub-40:00 10K or sub-32:00 5-mile race (Week 4). More... Your Theme You build your base. More... Week One Mon 4M (miles) (approx 35 mins) easy Tue 4M (approx 33 mins) slow with a few gentle strides Wed 5M (approx 41 mins) slow Thu 4M (approx 30 mins) steady Fri Rest Sat 5M (approx 42 mins) easy Sun 12M (approx 100 mins) slow Week Two Mon 4M (approx 35 mins) easy Tue 1M jog, then 3 x 2M (or 13 mins) fast, with 800m (4-min) jog recoveries, then 1M jog Wed 6M (approx 50 mins) slow Thu 1M jog, then 2M (approx 14 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 42 mins) easy Sun 13M (approx 108 mins) slow Week Three Mon 4M (approx 35 mins) easy Tue 1M jog, then 4 x 1M (or 6 mins) fast, with 400m (2-min) jog recoveries, then 1M jog Wed 7M (approx 58 mins) slow Thu 5M (approx 37 mins) steady Fri Rest Sat 5M (approx 42 mins) easy Sun 15M (approx 2hr 05) slow Week Four Mon 4M (approx 35 mins) easy Tue 1M jog, then 7 x 800m (or 3 mins) fast, with 200m (1-min) jog recoveries, then 1M jog Wed 8M (approx 66 mins) slow Thu 1M jog, then 3M (approx 20 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 42 mins) easy
Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-40:00 10K or sub-32:00 5-miler For The Month Ahead... Your Goal Complete a run of around 2 hours 40 mins (Week 7). More... Your Theme You add volume and speed. More... Week Five Mon 4M (approx 35 mins) easy Tue 1M jog, then 5M (or 40 mins) fartlek, then 1M jog Wed 9M (approx 75 mins) slow Thu 6M (approx 45 mins) steady Fri Rest Sat 5M (approx 42 mins) easy Sun 16M (approx 2hrs 15) slow Week Six Mon 4M (approx 35 mins) easy Tue 1M jog, then 10 x 2 mins up hill, jog back. Then 1M jog at end of session Wed 10M (approx 80 mins) slow Thu 1M jog, then 4M (approx 29 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 42 mins) easy Sun 18M (approx 2hrs 30) slow Week Seven Mon 4M (approx 35 mins) easy Tue 1M jog, then 12 x 2 mins up hill, jog back. Then 1M jog at end of session Wed 11M (approx 90 mins) slow Thu 8M (approx 60 mins) steady Fri Rest Sat 5M (approx 42 mins) easy Sun 20M (approx 2 hrs 45) slow Week Eight Mon Rest Tue 1M jog, then 14 x 2 mins up hill, jog back. Then 1M jog at end of session Wed 12M (approx 100 mins) slow Thu 1M jog, then 3M (approx 20 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 42 mins) easy Sun Race (5M to half-marathon) For The Month Ahead... Your Goal A sub-1:30 half-marathon (Week 10). More... Your Theme You reach your highest mileage. More...
Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace. Week Nine Mon Rest Tue 1M jog, then 15 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog recoveries, then 1M jog Wed 8M (approx 65 mins) slow Thu 10M (approx 75 mins) steady Fri Rest Sat 5M (approx 42 mins) easy Sun 20M (approx 2hrs 45) slow Week Ten Mon 4M (approx 35 mins) easy Tue 1M jog, then 3 x 2M (or 12 mins) fast, with 400m (or 2-min) jog recoveries, then 1M jog Wed 9M (approx 75 mins) slow Thu 1M jog, then 4M (approx 28 mins) brisk, then 1M jog Fri Rest Sat 3M (approx 25 mins) easy Sun Half-marathon Aim for sub-1:30 Week Eleven Mon Rest Tue 1M jog, 6M (or 50 mins) fartlek, then 1M jog Wed 7M (approx 58 mins) slow Thu 12M (approx 90 mins) steady Fri Rest Sat 5M (approx 42 mins) easy Sun 20M (approx 2hrs 45) slow Week Twelve Mon 4M (approx 35 mins) easy Tue 1M jog, then 3 x 2M (or 12 mins) fast, with 400m (or 2-min) jog recoveries, then 1M jog Wed 9M (approx 75 mins) slow Thu 1M jog, then 4M (approx 28 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 42 mins) easy Sun 20M (approx 2hrs 45) slow For The Month Ahead... Your Goal A serious taper and a rewarding marathon. More...
Week Thirteen Mon 4M (approx 35 mins) easy Tue 1M jog, then 5 x 1M (or 6 mins) fast, with 200m (or 1-min) jog recoveries, then 1M jog Wed 8M (approx 65 mins) slow Thu 1M jog, then 5M (approx 35 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 42 mins) easy Sun 22M (approx 3hrs) slow Week Fourteen Mon 4M (approx 35 mins) easy Tue 1M jog, then 8 x 800m (or 3 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog Wed 7M (approx 60 mins) slow Thu 10M (approx 75 mins) steady Fri Rest Sat 5M (approx 42 mins) easy Sun 18M (approx 2hrs 30) slow Week Fifteen Mon 4M (approx 35 mins) easy Tue 1M jog, then 12 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 6M (approx 50 mins) slow Thu 1M jog, then 3M (approx 20 mins) brisk, then 1M jog Fri Rest Sat 5M (approx 42 mins) easy Sun 12M (approx 90 mins) steady Week Sixteen Mon 4M (approx 35 mins) easy Tue 1M jog, then 8 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 4M (approx 35 mins) easy Thu Rest Fri Rest Sat 2M (or 15 mins) easy, in racing k Sub 3hrs plan A 3:00 marathon is approximately 6:50 per mile. To break 3:00, you should eventually be capable of a sub-1:25 half-marathon (6:30 per mile) and sub-38:00 10K (6:00 per mile) Right now, you should be running at least 35-40 miles per week, over six or seven sessions. For The Month Ahead...
Your Goal A sub-38:00 10K or sub-30:00 5-mile race (Week 4). More... Your Theme You build your base. More... Week One Mon 5M (miles) (39+ mins) easy Tue 4M (29-31 mins) slow with a few gentle strides Wed 6M (44-47 mins) slow Thu 5M (approx 34 mins) steady Fri 4M (31+ mins) easy or rest Sat 5M (approx 32 mins) brisk hilly cross-country run or race Sun 12M (87-93 mins) slow Week Two Mon 5M (39+ mins) easy Tue 1M jog, then 3 x 2M (or 11-12 mins) fast, with 800m (4-min) jog recoveries, then 1M jog Wed 7M (51-55 mins) slow Thu 1M jog, then 3M (approx 19:30) brisk, then 1M jog Fri 4M (31+ mins) easy or rest Sat 6M (approx 41 mins) steady off-road Sun 14M (102-109 mins) slow Week Three Mon 5M (39+ mins) easy Tue 1M jog, then 5 x 1M (or 6 mins) fast, with 400m (2-min) jog recoveries, then 1M jog Wed 8M (58-62 mins) slow Thu 6M (approx 41 mins) steady Fri 4M (31+ mins) easy or rest Sat 8M (approx 52 mins) brisk hilly cross-country run or race Sun 16M (1hr 54 - 2hr 05) slow Week Four Mon 5M (39+ mins) easy Tue 1M jog, then 8 x 800m (or 3 mins) fast, with 200m (1-min) jog recoveries, then 1M jog Wed 9M (66-70 mins) slow Thu 1M jog, then 3M (approx 19:30) brisk, then 1M jog Fri 4M (31+ mins) easy with strides Sat 4M (31+ mins) easy or rest Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-38:00 10K or sub-30:00 5-miler For The Month Ahead... Your Goal Complete a run of around 2 hours 20 mins (Week 7). More... Your Theme You add volume and speed. More... Week Five Mon 5M (39+ mins) easy Tue 1M jog, then 6M (or 45 minutes) fartlek, then 1M jog
Wed 10M (73-79 mins) slow Thu 1M jog, 4M (approx 26 mins) brisk, then 1M jog Fri Rest or 4M (31+ mins) easy Sat 6M (approx 40 mins) steady off-road Sun 16M (approx 2hrs) slow Week Six Mon 5M (39+ mins) easy Tue 1M jog, then 10 x 2 mins up hill, jog back. Then 1M jog at end of session Wed 11M (80-85 mins) slow Thu 7M (approx 48 mins) steady Fri Rest or 4M (31+ mins) easy Sat 5M (approx 32 mins) brisk hilly cross-country run or race Sun 18M (approx 2hrs 15) slow Week Seven Mon 5M (39+ mins) easy Tue 1M jog, 12 x 2 mins up hill, jog back. Then 1M jog at end of session Wed 12M (or 87-93 mins) slow Thu 8M (approx 54 mins) steady Fri Rest or 4M (31+ mins) easy Sat 5M (39+ mins) easy Sun 20M (approx 2hrs 20) steady Week Eight Mon Rest Tue 1M jog,then 14 x 2 mins up hill, jog back. Then 1M jog at end of session Wed 13M (95-101 mins) slow Thu 1M jog, then 3M (approx 19:30) brisk, then 1M jog Fri Rest or 4M (31+ mins) easy Sat 5M (39+ mins) easy Sun Race (5M to half-marathon) For The Month Ahead... Your Goal A sub-1:23 half-marathon (Week 10). More... Your Theme You reach your highest mileage. More... Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace. Week Nine Mon 5M (approx 40 mins) easy Tue 1M jog, 16 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog recoveries, then 1M jog Wed 9M (approx 70 mins) slow
Thu 10M (approx 70 mins) steady Fri Rest or 4M (approx 30 mins) easy Sat 5M (approx 40 mins) easy Sun 22M (approx 2hrs 45) slow Week Ten Mon 5M (approx 40 mins) easy Tue 1M jog, then 3 x 2M (or 10 mins) fast, with 400m (or 2-min) jog recoveries, then 1M jog Wed 10M (approx 75 mins) slow Thu 1M jog, then 4M (approx 26 mins) brisk, then 1M jog Fri Rest or 4M (approx 30 mins) easy Sat 3M (approx 25 mins) easy Sun Half-marathon Aim for sub-1:23 Week Eleven Mon 5M (approx 40 mins) easy Tue 1M jog, then 6M (or 45 mins) fartlek, then 1M jog Wed 7M (approx 55 mins) slow Thu 12M (approx 80 mins) steady Fri Rest or 4M (approx 30 mins) easy Sat 5M (approx 40 mins) easy Sun 20M (approx 2hrs 30) slow Week Twelve Mon 5M (approx 40 mins) easy Tue 1M jog, then 3 x 2M (or 10 mins) fast, with 400m (or 2-min) jog recoveries, then 1M jog Wed 10M (approx 75 mins) slow Thu 1M jog, then 4M (approx 26 mins) brisk, then 1M jog Fri Rest or 4M (approx 30 mins) easy Sat 5M (approx 40 mins) easy Sun 20M (approx 2hrs 30) slow For The Month Ahead... Your Goal A serious taper and a rewarding marathon. More... Week Thirteen Mon 5M (approx 40 mins) easy Tue 1M jog, 6 x 1M (or 5 mins) fast with 200m (or 1-min) jog recoveries, then 1M jog Wed 8M (approx 65 mins) slow Thu 1M jog, then 5M (approx 32 mins) brisk, then 1M jog Fri Rest or 4M (approx 30 mins) easy Sat 5M (approx 40 mins) easy Sun 22M (approx 2hrs 45) slow Week Fourteen Mon 5M (approx 40 mins ) easy
Tue 1M jog, then 8 x 800m (or 3 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog Wed 7M (approx 50 mins) slow Thu 10M (approx 70 mins) steady Fri Rest or 4M (approx 30 mins) easy Sat 5M (approx 40 mins) easy Sun 18M (approx 2hrs 15) slow Week Fifteen Mon 5M (approx 40 mins) easy Tue 1M jog, then 12 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 6M (approx 45 mins) slow Thu 1M jog, then 3M (approx 19 mins) brisk, then 1M jog Fri Rest or 4M (approx 30 mins) easy Sat 5M (approx 40 mins ) easy Sun 12M (approx 80 mins) steady Week Sixteen Mon 5M (approx 40 mins ) easy Tue 1M jog, then 8 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1M jog Wed 4M (approx 30 mins) easy Thu Rest Fri Rest Sat 2M (or 15 mins) easy, in racing kit Sun The race
Marathon know how Should I be running lots of miles each week? Yes, marathon races are long distance and increasing your endurance is important. However some runners live to clock up 100 miles a week while others prefer a lower mileage. There is no point in excessively high mileage if you are going to get injured or if your pace is going to drop consistently, however you cant run a marathon on a 6 mile a week training programme, find the balance that is right for you. Can I run / walk a marathon? -
