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