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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, | 10 warm up, then 8 x 40 secs uphill, | |
Thursday | 5miles easy | 5-6miles easy | |
Friday | Rest | Rest | |
Saturday | 5km race (aim for 25 mins) | 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 | |
