First time marathon schedule

WEEK ONE

WEEK TWO

Monday

Rest

Rest

Tuesday

20 mins jog

25 mins jog

Wednesday

Rest

Rest

Thursday

20 mins jog

20 mins jog

Friday

Rest

Rest

Saturday

20 mins jog

25 mins jog

Sunday

5mile jog/walk

90 mins walk/jog

WEEK THREE

WEEK FOUR

Monday

Rest

Rest

Tuesday

25 mins jog

25 mins jog

Wednesday

Rest

Rest

Thursday

20 mins jog

25 mins jog

Friday

Rest

Rest

Saturday

3mile jog

20 mins jog

Sunday

7-8mile walk-jog

10mile walk-jog

WEEK FIVE

WEEK SIX

Monday

Rest

Rest

Tuesday

30 mins jog

30 mins easy

Wednesday

Rest

30 mins steady including
6*1min fast,2 mins between efforts

Thursday

30 mins jog

5 mins easy,then 10-15
brisk,5 mins jog

Friday

Rest

Rest

Saturday

20 mins jog

20 mins steady

Sunday

Race 5m or 10km

12 miles Walk/jog

WEEK SEVEN

WEEK EIGHT

Monday

Rest

Rest

Tuesday

30 mins, including
4*1 min fast and
4*30 secs fast

30 mins steady

Wednesday

Rest

Warm up, then 2 *
1mile timed, warm down.

Thursday

Warm up, then 2 miles
timed run, then
warm down.

25 mins easy

Friday

Rest

30 mins steady

Saturday

20 mins easy, off-road

Rest

Sunday

6 miles or a 10km race

Run/walk 10m race

WEEK NINE

WEEK TEN

Monday

Rest

Rest

Tuesday

25 mins easy

25 mins very easy

Wednesday

Warm up, then 2 miles
timed run, Warm down.

Warm up, then 3 miles
brisk, timed

Thursday

30 mins steady including
6*1min fast, 2 mins
between efforts

20 mins steady

Friday

20 mins easy

Rest

Saturday

Rest

20 mins on grass, including
a few strides

Sunday

15 mile jog/walk

13 mile timed run or
Half marathon race.

WEEK ELEVEN WEEK TWELVE

Monday

Rest

Rest

Tuesday

25 mins easy, off-road

20 mins very easy

Wednesday

Warm up, then 2 miles
timed, as week 9

Warm up, then 3x1mile timed,
with 5-min recoveries

Thursday

20 mins easy

40 mins steady

Friday

Rest

Rest

Saturday

30 mins easy

20 mins easy

Sunday

Jog/walk 18miles, take
drinks, take your time

Race 10k or 10miles
steady run.
WEEK THIRTEEN WEEK FOURTEEN

Monday

Rest

Rest

Tuesday

20 mins easy

20 min jog

Wednesday

35 mins steady

Rest

Thursday

Warm up, then 3 miles
timed, as week 10

10/15 min jog.

Friday

Rest

Rest

Saturday

20 mins easy

10-15mins jog, plus
stretching and loosening

Sunday

50-60 mins steady.

RACE DAY

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