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3.5 to 3 hour schedule
WEEK ONE | WEEK TWO | ||
Monday | 5 mile easy | 5 mile easy | |
Tuesday | 6 mile steady | 6 mile steady | |
Wednesday | 10 mins warm up,10*1min fast,2mins jog recovey,10 mins warm down | 10 mins warm up, 4*3 mins fast, 2 mins between reps,10 mins warm down | |
Thursday | 6mile steady | 5 mile easy | |
Friday | Rest | Rest | |
Saturday | 3 mile fast timed | 5 mile easy | |
Sunday | 9 mile run | 12 mile steady | |
WEEK THREE | WEEK FOUR | ||
Monday | 5 mile easy | 5 mile easy | |
Tuesday | 6 mile steady | 10 mins warm up, 3*4 mins fast, 2 mins slow, 10mins warm down | |
Wednesday | 10 mins warm up, then 8 x 40 secs uphill, jogging back down,10 mins warm up | 5 mile easy | |
Thursday | 5 mile easy | 10 mins warm up,8*1min fast,2mins jog recovery, 10 mins warm down | |
Friday | Rest | Rest | |
Saturday | 2-3 mile easy | 6 Mile steady | |
Sunday | 5 mile or 10k race | 12 mile steady | |
WEEK FIVE | WEEK SIX | ||
Monday | 5 Mile easy | 5mile easy, off-road | |
Tuesday | 10 mins warm up, 3*1 mile fast, 4 mins rest, 10 mins warm down | 3x10mins at half-marathon pace, with 4-min recoveries | |
Wednesday | 6 Mile Steady | 4miles easy | |
Thursday | 10 mins warm up, then 8 x 40 secs uphill, jogging back down, 10 mins warm down | 6miles steady | |
Friday | Rest | Rest | |
Saturday | 5 Mile easy | 30mins easy | |
Sunday | 15 mile | 10k race - Aim for 44mins | |
WEEK SEVEN | WEEK EIGHT | ||
Monday | 4miles easy | 5miles easy | |
Tuesday | 6miles, inc. 6x1min fast | 6mile fartlek | |
Wednesday | 10 mins Warm up, then 4x1mile timed, with 4-mins between reps, 10 mins warm down | 10 mins Warm up, then 10x40secs uphill, jogging back down, 10 mins warm down. | |
Thursday | 6miles steady | 6miles steady | |
Friday | Rest or 3miles easy | Rest | |
Saturday | 5 miles easy | Warm up, then 3-4miles brisk | |
Sunday | 10mile race - Aim for 1:12 | 18mile run - Aim for 2:40 | |
WEEK NINE | WEEK TEN | ||
Monday | 5 miles very easy | 5miles very easy, off-road | |
Tuesday | 5 miles easy | 5miles easy, inc. a few strides | |
Wednesday | 8 miles steady | 8miles steady | |
Thursday | 6 mile fartlek, inc. 8x30secs fast, 60secs slow | 6mile fartlek, doing 30secs fast, 60secs slow | |
Friday | Rest or 3mile jog | Rest | |
Saturday | 2miles easy, then 2miles brisk, then 2miles easy | 5miles steady, inc. a few strides | |
Sunday | Race 10miles or half-marathon - Aim for 1:10 / 1:38 | Race half-marathon - Aim for 1:36 | |
| WEEK ELEVEN | WEEK TWELVE | ||
Monday | 5miles easy | 30mins easy, off-road | |
Tuesday | 6miles steady | 7-8miles steady | |
Wednesday | 7mile fartlek, inc. 10x1min fast | 10 mins Warm up, then 6 x 3min, 2mins between reps, 10 mins warm down | |
Thursday | 8miles, inc. 2x3miles at marathon pace | 6miles easy, inc. a few strides | |
Friday | 3miles easy | Rest | |
Saturday | Rest | Warm up, then 5miles at marathon pace, then warm down | |
Sunday | 20 mile training run - Aim for 2:55 | Race 6-10miles or 10-12miles steady | |
| WEEK THIRTEEN | WEEK FOURTEEN | ||
Monday | 5miles easy | Rest | |
Tuesday | 6miles steady | 30mins steady, inc. 6x1min fast | |
Wednesday | 6mile fartlek, inc. 10x1min fast | 20mins easy | |
Thursday | 5miles easy | 10mins jog, then 1mile at race pace, then 5mins jog | |
Friday | Rest | Rest | |
Saturday | Warm up, then 3miles at marathon pace, then warm down | 20mins jog, inc. a few strides | |
Sunday | 10miles steady, in your racing kit. Practise your pre-race routine | RACE DAY | |
