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 |
