3.5 to 3 hour schedule

WEEK ONE

Monday

5 mile easy

5 mile easy

Tuesday

6 mile steady

6 mile steady

Wednesday

10 mins warm up,10*1min fast,2mins jog recovey,10 mins warm down

10 mins warm up, 4*3 mins fast, 2 mins between reps,10 mins warm down

Thursday

6mile steady

5 mile easy

Friday

Rest

Rest

Saturday

3 mile fast timed

5 mile easy

Sunday

9 mile run

12 mile steady

WEEK THREE

Monday

5 mile easy

5 mile easy

Tuesday

6 mile steady

10 mins warm up, 3*4 mins fast, 2 mins slow, 10mins warm down

Wednesday

10 mins warm up, then 8 x 40 secs uphill, jogging back down,10 mins warm up

5 mile easy

Thursday

5 mile easy

10 mins  warm up,8*1min fast,2mins jog recovery, 10 mins warm down

Friday

Rest

Rest

Saturday

2-3 mile easy

6 Mile steady

Sunday

5 mile or 10k race

12 mile steady

WEEK FIVE

Monday

5 Mile easy

5mile easy, off-road

Tuesday

10 mins warm up, 3*1 mile fast, 4 mins rest, 10 mins warm down

3x10mins at half-marathon pace, with 4-min recoveries

Wednesday

6 Mile Steady

4miles easy

Thursday

10 mins warm up, then 8 x 40 secs uphill, jogging back down, 10 mins warm down

6miles steady

Friday

Rest

Rest

Saturday

5 Mile easy

30mins easy

Sunday

15 mile

10k race - Aim for 44mins

WEEK SEVEN

Monday

4miles easy

5miles easy

Tuesday

6miles, inc. 6x1min fast

6mile fartlek

Wednesday

10 mins Warm up, then 4x1mile timed, with 4-mins between reps, 10 mins warm down

10 mins Warm up, then 10x40secs uphill, jogging back down, 10 mins warm down.

Thursday

6miles steady

6miles steady

Friday

Rest or 3miles easy

Rest

Saturday

5 miles easy

Warm up, then 3-4miles brisk

Sunday

10mile race - Aim for 1:12

18mile run - Aim for 2:40

WEEK NINE

Monday

5 miles very easy

5miles very easy, off-road

Tuesday

5 miles easy

5miles easy, inc. a few strides

Wednesday

8 miles steady

8miles steady

Thursday

6 mile fartlek, inc. 8x30secs fast, 60secs slow

6mile fartlek, doing 30secs fast, 60secs slow

Friday

Rest or 3mile jog

Rest

Saturday

2miles easy, then 2miles brisk, then 2miles easy

5miles steady, inc. a few strides

Sunday

Race 10miles or half-marathon - Aim for 1:10 / 1:38

Race half-marathon - Aim for 1:36

Monday

5miles easy

30mins easy, off-road

Tuesday

6miles steady

7-8miles steady

Wednesday

7mile fartlek, inc. 10x1min fast

10 mins Warm up, then 6 x 3min, 2mins between reps, 10 mins warm down

Thursday

8miles, inc. 2x3miles at marathon pace

6miles easy, inc. a few strides

Friday

3miles easy

Rest

Saturday

Rest

Warm up, then 5miles at marathon pace, then warm down

Sunday

20 mile training run  - Aim for 2:55

Race 6-10miles or 10-12miles steady

Monday

5miles easy

Rest

Tuesday

6miles steady

30mins steady, inc. 6x1min fast

Wednesday

6mile fartlek, inc. 10x1min fast

20mins easy

Thursday

5miles easy

10mins jog, then 1mile at race pace, then 5mins jog

Friday

Rest

Rest

Saturday

Warm up, then 3miles at marathon pace, then warm down

20mins jog, inc. a few strides

Sunday

10miles steady, in your racing kit. Practise your pre-race routine

RACE DAY