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RUNNERSWORLD
- www.runnersworld.ltd.uk
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WEEK
ONE
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WEEK
TWO |
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Monday
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5miles
easy
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Rest
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Tuesday
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Rest
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6
miles steady
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Wednesday
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10mins
warmup, then 10 x 30 secs fast,
1 min jog between efforts,
then 5 mins warm down
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10
warm up, then 8 x 40 secs uphill,
jogging back down, then 10 warm down
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Thursday
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5miles
easy
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5-6miles
easy
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Friday
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Rest
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Rest
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Saturday
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5km
race (aim for 25 mins)
or 3m timed run (24mins)
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5miles
steady
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Sunday
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9
mile steady run
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12miles
in 2 Hours
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WEEK
THREE
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WEEK
FOUR |
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Monday
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Rest
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Rest
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Tuesday
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6miles
steady
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6miles
easy
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Wednesday
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Warm
up, then 4 x 60 secs fast, then 4 x 30 secs fast,
both with 60 sec recoveries, then 10 mins warm
down.
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10
mins warm up,8*40secs uphill, recovery back down,
10mins warm down
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Thursday
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6miles
easy
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6m
easy
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Friday
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Rest
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Rest
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Saturday
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20
mins jog and strides
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20
mins steady.
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Sunday
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Race
5miles (Aim for 40 mins) or 10km (52mins)
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10k
at race pace
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WEEK
FIVE
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WEEK
SIX |
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Monday
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6
mile fartlek
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Rest
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Tuesday
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Rest
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6
mile steady
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Wednesday
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10
mins jog, then 10 x 40 secs uphill, jogging back
down, then 10 mins jog
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6
mile steady, including 10*1 min fast, 2 mins slow
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Thursday
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5
mile easy
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2
miles easy then 2 miles brisk, 2 miles easy
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Friday
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Rest
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Rest
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Saturday
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Rest
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25
mins easy
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Sunday
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15mile
training run at moderate pace
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10
k race or 6 mile fast
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WEEK
SEVEN
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WEEK
EIGHT |
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Monday
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Rest
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Rest
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Tuesday
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6mile
fartlek
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2miles
easy, then 3miles brisk, then 1mile jog
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Wednesday
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Warm
up, then 3 * 1mile timed, 4 mins recovery, warm
down.
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10
mins warm up, then 10*40 secs fast uphill, jogging
back down, 10 mins warm down.
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Thursday
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5
Mile easy
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6miles
easy
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Friday
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Rest
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Rest
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Saturday
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25
mins easy
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20
mins easy
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Sunday
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10
mile race
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18miles
training run - aim for 3 hrs
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WEEK
NINE
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WEEK
TEN |
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Monday
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Rest
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Rest
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Tuesday
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6miles
fartlek
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6miles
easy
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Wednesday
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7miles
steady
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Warm
up, then 4x1mile timed, with 4-min recoveries,
then warm down
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Thursday
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5mile
easy
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6miles
steady
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Friday
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Rest
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Rest
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Saturday
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20
mins easy, including a few strides
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20
mins jogging and striding
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Sunday
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Race
10miles or half-marathon - Aim for 1:20/1:52
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Race
half-marathon - Aim for 1:50
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| WEEK
ELEVEN |
WEEK
TWELVE |
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Monday
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Rest
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Rest
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Tuesday
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5miles
very easy, off road
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4miles
very easy off-road
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Wednesday
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6mile
fartlek
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6miles
steady
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Thursday
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7-8miles
steady
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6miles,
inc. 6x2mins fast, with warm-up and warm down.
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Friday
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Rest
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Rest
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Saturday
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30
mins easy, on grass
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4-5
miles steady
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Sunday
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20
miles steady - Aim for 3:20, Try and take fluid
on the run.
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Race
6-10miles, with long warm-up and warm down
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| WEEK
THIRTEEN |
WEEK
FOURTEEN |
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Monday
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Rest
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Rest
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Tuesday
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6miles
easy
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5miles
steady, plus 6x1min efforts.
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Wednesday
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6miles,
inc. 8x1min fast, 1min slow
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Rest
or 2-3miles easy
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Thursday
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5miles
steady
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20mins
easy in your marathon shoes.
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Friday
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Rest
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Rest
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Saturday
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Warm
up, then 3miles at marathon pace, timed, then
warm down
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15mins
jog.
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Sunday
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10miles
steady, in racing kit, practice your pre-race
routine
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RACE
DAY
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