4 to 3.5 hour schedule

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


Safe & Secure

For your peace of mind we accept payments via Sellerdeck Payments secure gateways.

Click Here to Read More

Secure UK Delivery

On most orders within mainland UK. Excludes ROI and Channel Islands.

Click Here to Read More

We Deliver Worldwide!

Outside of the UK? Not a problem. We deliver to most countries worldwide.

Click Here to Read More