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Runnersworld
West
(Middlesex, UK)
020 8868 6997
Runnersworld
East
(Essex, UK)
020 8590 0318
Runnersworld
(Chelmsford)
01245 351440
Asics
at
Runnersworld
(Rayners Lane, Middlesex)
0208 868 7057
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RUNNERSWORLD
- www.runnersworld.ltd.uk
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WEEK
ONE
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WEEK
TWO |
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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 |
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|
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 |
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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 |
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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 |
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WEEK
NINE
|
WEEK
TEN |
|
Monday
|
Rest
|
Rest
|
|
Tuesday
|
25
mins easy
|
25
mins very easy
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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.
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| 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 |
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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. |
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| WEEK
THIRTEEN |
WEEK
FOURTEEN |
|
Monday
|
Rest
|
Rest
|
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Tuesday
|
20
mins easy
|
20
min jog |
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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.
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RACE
DAY |
Marathon
guide Excel spreadsheet (41KB)
4
hour-3.5 hour runners schedule
3.5
hour to 3 hour schedule
Sub
3 hour schedule
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