Marathon
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www.runnersworld.ltd.uk 020 8868 6997 (Middlesex,UK) and 020 8590 0318 (Essex, UK) Visit our online store or shops for all your running shoes, clothes and accessories
First time marathon - runners training schedule SESSION WEEK ONE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 20 mins jog Rest 20 mins jog Rest 20 mins jog 5mile jog/walk
WEEK TWO MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 25 mins jog Rest 20 mins jog Rest 25 mins jog 90 mins walk/jog
WEEK THREE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 25 mins jog Rest 20 mins jog Rest 3mile jog 7-8mile walk-jog
WEEK FOUR MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 25 mins jog Rest 25 mins jog Rest 20 mins jog 10mile walk-jog
WEEK FIVE MONDAY TUESDAY WEDNESDAY THURSDAY
Rest 30 mins jog Rest 30 mins jog
FRIDAY SATURDAY SUNDAY
Rest 20 mins jog Race 5m or 10km
WEEK SIX MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 30 mins easy 30 mins steady including 6*1min fast,2 mins between efforts 5 mins easy,then 10-15 brisk,5 mins jog Rest 20 mins steady 12 miles Walk/jog
WEEK SEVEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 30 mins, including 4*1 min fast and 4*30 secs fast Rest Warm up, then 2miles timed run, then 5 mins jog Rest 20 mins easy, off-road 10km race
WEEK EIGHT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 30 mins steady Warm up, then 2 * 1mile timed, warm down. 25 mins easy 30 mins steady Rest run/walk 10m race
WEEK NINE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 25 mins easy Warm up, then 2miles timed run, then 5 mins jog 30 mins steady including 6*1min fast,2 mins between efforts 20 mins easy Rest 15 mile jog/walk
WEEK TEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 25 mins very easy Warm up, then 3miles brisk, timed 20 mins steady Rest 20 mins on grass, including a few strides Half marathon race, walk 5 mins after an hour
WEEK ELEVEN MONDAY TUESDAY WEDNESDAY THURSDAY
Rest 25 mins easy, off-road Warm up, then 2miles timed, as week 9 20 mins easy
FRIDAY SATURDAY SUNDAY
Rest 30 mins easy Jog/walk 18miles, take drinks, take your time
WEEK TWELVE Rest MONDAY 20 mins very easy TUESDAY WEDNESDAY
Warm up, then 3x1mile timed, with 5-min recoveries
THURSDAY FRIDAY SATURDAY SUNDAY
40 mins steady Rest 20 mins easy Race 6-10miles or 10miles steady
WEEK THIRTEEN Rest MONDAY 20 mins easy TUESDAY 35 mins steady WEDNESDAY Warm up, then 3miles timed, as week 10 THURSDAY Rest FRIDAY 20 mins easy SATURDAY 50-60 mins steady, practice your pre-race routine SUNDAY WEEK FOURTEEN Rest MONDAY 20 min jog TUESDAY Rest WEDNESDAY 10 min jog, then 1mile at race pace, then 5mins jog THURSDAY Rest FRIDAY 10-15mins jog, plus stretching and loosening SATURDAY RACE DAY SUNDAY
www.runnersworld.ltd.uk 020 8868 6997 (Middlesex,UK) and 020 8590 0318 (Essex, UK) Visit our online store or shops for all your running shoes, clothes and accessories
4 hour to 3.5 hour marathon - runners training schedule SESSION WEEK ONE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK TWO MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK THREE MONDAY TUESDAY WEDNESDAY
5miles easy Rest 10mins easy, then 10 x 30 secs fast, 60 secs slow, then 5 mins jog 5miles easy Rest 5km race (aim for 25 mins) or 3m timed run (24mins) 9miles steady run
Rest 6miles steady 10 mins warm up.,then 8 x 40 secs uphill, jogging back down, then 10 mins warm down 5-6miles easy Rest 5miles steady 12miles in 2 Hours
THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6miles steady Warm up, then 4 x 60 secs fast, then 4 x 30 secs fast, both with 60 sec recoveries, then 10 mins jog 6miles easy Rest 20 mins jog and strides Race 5miles (Aim for 40 mins) or 10km (52mins)
WEEK FOUR MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6miles easy 10 mins jog,8*40secs uphill, recovery back down 10min warm down 6m easy Rest 20 mins moderate 10k at race pace
WEEK FIVE MONDAY
6 mile fartlek
TUESDAY WEDNESDAY
Rest 10 mins jog, then 10 x 40 secs uphill, jogging back down, then 10 mins jog
THURSDAY FRIDAY SATURDAY SUNDAY
5 mile easy Rest Rest 15mile training run at moderate pace
WEEK SIX MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6 mile steady 6 mile steady, including 10*1 min fast, 2 mins slow 2 miles easy then 2 miles brisk, 2 miles easy Rest 25 mins easy 10 k race or 6 mile fast
WEEK SEVEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6mile fartlek Warm up, then 3 * 1mile timed, 4 mins recovery, warm down. 5 Mile easy Rest 25 mins easy 10 mile race
WEEK EIGHT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 2miles easy, then 3miles brisk, then 1mile jog Warm up, then 10*40 secs fast uphill, jogging back down 6miles easy Rest 20 mins easy 18miles easy training run - aim for 3 hrs
WEEK NINE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6miles fartlek - as hard or easy as you feel like 7miles, including 8*1 min fast and 8*30 secs fast 5mile easy Rest 20 mins on grass, including a few strides Race 10miles or half-marathon - Aim for 1:20/1:52
WEEK TEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6miles easy Warm up, then 4x1mile timed, with 4-min recoveries, then warm down 6miles steady Rest 20 mins jogging and striding Race half-marathon - Aim for 1:50
WEEK ELEVEN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 5miles very easy, off road 6mile fartlek 7-8miles steady Rest 30 mins easy, on grass 20mile endurance - take drinks, walk for 2mins at the end of each hour Aim for 3:20
WEEK TWELVE MONDAY Rest TUESDAY 4miles very easy off-road WEDNESDAY
6miles steady
THURSDAY FRIDAY SATURDAY SUNDAY
6miles, inc. 6x2mins fast, 2mins slow Rest 30mins steady Race 6-10miles, with long warm-up and warm down
WEEK THIRTEEN MONDAY Rest TUESDAY 6miles easy WEDNESDAY 6miles, inc. 8x1min fast, 1min slow THURSDAY 5miles steady FRIDAY Rest SATURDAY Warm up, then 3miles at marathon pace, timed, then warm down SUNDAY 10miles steady, in racing kit, practice your pre-race routine WEEK FOURTEEN MONDAY Rest TUESDAY 5miles steady, plus 6x1min brisk WEDNESDAY Rest or 20mins easy THURSDAY 20mins easy, in racing shoes FRIDAY Rest SATURDAY 15mins jog, inc. 6x100m strides SUNDAY RACE DAY
www.runnersworld.ltd.uk 020 8868 6997 (Middlesex,UK) and 020 8590 0318 (Essex, UK) Visit our online store or shops for all your running shoes, clothes and accessories
3.5 hour to 3 hour marathon - runners training schedule SESSION WEEK ONE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5 mile easy 6 mile steady 1 mile warmup,10*1min fast,2mins jog recovey,5 mins warmdown 6 mile steady Rest 3 mile fast race timed 9 mile endurance run
WEEK TWO MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5 mile easy 6 mile steady warmup, 4*3 mins fast, 2 mins slow, 10mins jog recovery 5 mile easy Rest 5 mile easy 12 mile steady
WEEK THREE MONDAY 5 mile easy TUESDAY WEDNESDAY
6 mile steady 10 mins jog, then 8 x 40 secs uphill, jogging back down, then 10 mins jog
THURSDAY FRIDAY SATURDAY SUNDAY
5 mile easy Rest 2-3 mile easy 5mile or 10k race
WEEK FOUR MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5 mile easy warmup, 3*4 mins fast, 2 mins slow, 10mins jog recovery 5 mile easy 1 mile warmup,8*1min fast,2mins jog recoveyy, 10 mins warmdown Rest 6 Mile steady 12 mile steady
WEEK FIVE MONDAY TUESDAY WEDNESDAY
5 Mile easy warmup, 3*1 mile fast, 4 mins rest, warmdown 6 Mile Steady
THURSDAY
10 mins jog, then 8 x 40 secs uphill, jogging back down, then 10 mins jog
FRIDAY SATURDAY SUNDAY
Rest 5 Mile easy 15 mile brisk
WEEK SIX MONDAY
5 mile easy, off-road
TUESDAY
3 x 10mins at half-marathon pace, with 4-min recoveries
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
4 miles easy 6 miles steady, inc. surges Rest 30mins easy, inc. a few strides 10000m race - Aim for 44mins
WEEK SEVEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
4miles easy, off-road 6miles, inc. 6x1min fast Warm up, then 4x1mile timed, with 4-min recoveries
6miles steady Rest or 3miles easy 5miles easy, inc. 6x100m strides 10mile race - Aim for 1:12
WEEK EIGHT MONDAY TUESDAY
5miles easy, off-road 6mile fartlek, inc. bursts of 100-250m
WEDNESDAY
Warm up, then 10x40secs uphill, jogging back down
THURSDAY FRIDAY SATURDAY SUNDAY
6miles steady Rest Warm up, then 3-4miles brisk 18miles training run - Aim for 2:40
WEEK NINE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
5miles very easy, off-road 5miles easy, inc. a few strides 8miles steady 6mile fartlek, inc. 8x30secs fast, 60secs slow Rest or 3mile jog 2miles easy, then 2miles brisk, then 2miles easy
SUNDAY
Race 10miles or half-marathon - Aim for 1:10 / 1:38
WEEK TEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5miles very easy, off-road 5miles easy, inc. a few strides 8miles steady 6mile fartlek, doing 30secs fast, 60secs slow Rest 5miles steady, inc. a few strides Race half-marathon - Aim for 1:36
WEEK ELEVEN MONDAY 5miles easy, off-road TUESDAY 6miles steady WEDNESDAY
7mile fartlek, inc. 10x1min fast
THURSDAY
8miles, inc. 2x3miles at marathon pace
FRIDAY SATURDAY
3miles jog Rest
SUNDAY
20miles endurance run, start slowly, take drinks - Aim for 2:55
WEEK TWELVE MONDAY 30mins easy, off-road TUESDAY 7-8miles steady WEDNESDAY Warm up, then 6x800m (or 3mins), with 2-min recoveries THURSDAY 6miles easy, inc. a few strides FRIDAY Rest SATURDAY Warm up, then 5miles at marathon pace, then warm down SUNDAY Race 6-10miles or 10-12miles steady WEEK THIRTEEN MONDAY 5miles easy TUESDAY 6miles steady WEDNESDAY 6mile fartlek, inc. 10x1min fast THURSDAY 5miles easy FRIDAY Rest SATURDAY Warm up, then 3miles at marathon pace, then warm down SUNDAY 10miles steady, in your racing kit. Practise your pre-race routine WEEK FOURTEEN MONDAY Rest TUESDAY 30mins steady, inc. 6x1min fast WEDNESDAY 20mins easy THURSDAY 10mins jog, then 1mile at race pace, then 5mins jog FRIDAY Rest SATURDAY 20mins jog, inc. a few strides SUNDAY RACE DAY
www.runnersworld.ltd.uk 020 8868 6997 (Middlesex,UK) and 020 8590 0318 (Essex, UK) Visit our online store or shops for all your running shoes, clothes and accessories
Sub 3 hour marathon - runners training schedule SESSION WEEK ONE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK TWO MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
6miles easy, off-road Warm up, then 4*1mile, timed, with 3 minute recoveries, then warm down 6miles steady Warm up, then 2* (8*200m), with 40 sec recoveries, and 5 min jog after each set 3miles easy 5km race(aim for 18.45) or 3m timed (18.00) 13-15miles easy
6miles easy 10 min jog, then 8*60 secs uphill, jogging back down, then 10 mins jog 6miles steady Warm up, then 6*800m on track or road, with 2 min recoveries, then warm down 3miles easy 6miles easy, off road 12miles in 90mins or less
WEEK THREE MONDAY 6miles easy, off road TUESDAY WEDNESDAY
Warm up, then 1*2miles fast, then 6 mins easy, then 3*1miles fast, with recoveries 6miles easy
THURSDAY FRIDAY SATURDAY SUNDAY
7-8miles fartlek 3miles easy 6miles easy, off road, inc strides Race 5miles (30 mins) or 10km (39 mins)
WEEK FOUR MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK FIVE
3 min
6miles easy Warm up, then 6*1000m (or 3 mins) with 2 min recoveries, then warm down 6miles easy Hill session as Week 2, but 9 reps 5miles easy 3miles easy, inc strides 16-18 miles endurance run, or half-marathon
MONDAY TUESDAY WEDNESDAY
5miles easy 7-8mile fartlek Warm up, then 3*2miles with 5min recoveries, then warm down
THURSDAY
6miles steady, inc bursts of 100-200m
FRIDAY SATURDAY SUNDAY
3miles easy 4-5miles fartlek, off road 15mile training run in 2 hrs or less
WEEK SIX MONDAY
6miles off-road, starting slowly
TUESDAY
Warm up, then 2x(8x400m) at 5000m pace, with 60-sec recoveries and 3mins between sets
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
4miles easy Run 10mins to hill, then 6x2mins uphill, jogging back down 5miles easy 5miles off-road, inc. strides 10000m race - Aim for 38mins
WEEK SEVEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
6miles easy, off-road Warm up, then 1x2miles, then 3x1mile (both with 4-min recoveries)
6miles easy Warm up, then 6miles at threshold pace, then warm down 4mile jog 6miles on grass, inc. 8x100m strides 10mile race - Aim for 1:02
WEEK EIGHT MONDAY TUESDAY
30mins easy, off-road 6miles steady
WEDNESDAY
Warm up, then 8x800m with 90-sec recoveries
THURSDAY FRIDAY SATURDAY SUNDAY
6miles steady, inc. 6x150m strides 4miles easy 2miles easy, then 1mile fast, then warm down 18miles training run - Aim for 2:15
WEEK NINE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
6miles very easy, off-road 6miles steady Warm up, then 4x1mile with 4-min recoveries 6mile fartlek Rest 3miles jog
SUNDAY
Race 10miles or half-marathon - Aim for 1:00 / 1:24
WEEK TEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5miles easy, off-road 6miles steady, starting slowly 8miles brisk 8miles, inc. 10-12x90secs fast, 60secs slow 5miles easy 5miles easy, off-road Race half-marathon - Aim for sub-1:23
WEEK ELEVEN MONDAY 5miles easy TUESDAY 6miles easy fartlek WEDNESDAY
3miles at marathon pace, then 5mins jog, then 3miles at 10secs a mile faster than marathon pace
THURSDAY FRIDAY SATURDAY
7miles steady, inc. 8x30secs fast strides Rest 30mins jog
SUNDAY
20miles endurance run in approx 2:30
WEEK TWELVE MONDAY 5miles easy, off-road TUESDAY 6-7miles steady, starting slowly WEDNESDAY Warm-up, then 8x1000m (or 4mins), with 2-min recoveries THURSDAY 8miles steady FRIDAY 30mins easy SATURDAY 30mins jog, plus 6x100m strides SUNDAY Race 6-10miles or 11-13miles steady WEEK THIRTEEN MONDAY 6miles easy, off-road TUESDAY 6miles fartlek WEDNESDAY 1mile easy, then 5miles at race pace, then warm down THURSDAY 6miles easy FRIDAY Rest SATURDAY warm up, then 4miles at marathon pace, then warm down SUNDAY 10miles steady. Practise your pre-race routine WEEK FOURTEEN MONDAY 30mins steady TUESDAY 10mins easy, then 6x400m brisk, then 10mins jog WEDNESDAY 20mins easy, then 6x200m brisk, then 5mins jog THURSDAY 15mins easy, then 1mile at race pace, then 5-10mins jog FRIDAY Rest or 20mins easy SATURDAY 15mins jog, then 6x(100m stride plus 200m jog), then 10mins jog SUNDAY RACE DAY
First time marathon - runners training schedule SESSION WEEK ONE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 20 mins jog Rest 20 mins jog Rest 20 mins jog 5mile jog/walk
WEEK TWO MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 25 mins jog Rest 20 mins jog Rest 25 mins jog 90 mins walk/jog
WEEK THREE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 25 mins jog Rest 20 mins jog Rest 3mile jog 7-8mile walk-jog
WEEK FOUR MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 25 mins jog Rest 25 mins jog Rest 20 mins jog 10mile walk-jog
WEEK FIVE MONDAY TUESDAY WEDNESDAY THURSDAY
Rest 30 mins jog Rest 30 mins jog
FRIDAY SATURDAY SUNDAY
Rest 20 mins jog Race 5m or 10km
WEEK SIX MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 30 mins easy 30 mins steady including 6*1min fast,2 mins between efforts 5 mins easy,then 10-15 brisk,5 mins jog Rest 20 mins steady 12 miles Walk/jog
WEEK SEVEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 30 mins, including 4*1 min fast and 4*30 secs fast Rest Warm up, then 2miles timed run, then 5 mins jog Rest 20 mins easy, off-road 10km race
WEEK EIGHT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 30 mins steady Warm up, then 2 * 1mile timed, warm down. 25 mins easy 30 mins steady Rest run/walk 10m race
WEEK NINE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 25 mins easy Warm up, then 2miles timed run, then 5 mins jog 30 mins steady including 6*1min fast,2 mins between efforts 20 mins easy Rest 15 mile jog/walk
WEEK TEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 25 mins very easy Warm up, then 3miles brisk, timed 20 mins steady Rest 20 mins on grass, including a few strides Half marathon race, walk 5 mins after an hour
WEEK ELEVEN MONDAY TUESDAY WEDNESDAY THURSDAY
Rest 25 mins easy, off-road Warm up, then 2miles timed, as week 9 20 mins easy
FRIDAY SATURDAY SUNDAY
Rest 30 mins easy Jog/walk 18miles, take drinks, take your time
WEEK TWELVE Rest MONDAY 20 mins very easy TUESDAY WEDNESDAY
Warm up, then 3x1mile timed, with 5-min recoveries
THURSDAY FRIDAY SATURDAY SUNDAY
40 mins steady Rest 20 mins easy Race 6-10miles or 10miles steady
WEEK THIRTEEN Rest MONDAY 20 mins easy TUESDAY 35 mins steady WEDNESDAY Warm up, then 3miles timed, as week 10 THURSDAY Rest FRIDAY 20 mins easy SATURDAY 50-60 mins steady, practice your pre-race routine SUNDAY WEEK FOURTEEN Rest MONDAY 20 min jog TUESDAY Rest WEDNESDAY 10 min jog, then 1mile at race pace, then 5mins jog THURSDAY Rest FRIDAY 10-15mins jog, plus stretching and loosening SATURDAY RACE DAY SUNDAY
www.runnersworld.ltd.uk 020 8868 6997 (Middlesex,UK) and 020 8590 0318 (Essex, UK) Visit our online store or shops for all your running shoes, clothes and accessories
4 hour to 3.5 hour marathon - runners training schedule SESSION WEEK ONE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK TWO MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK THREE MONDAY TUESDAY WEDNESDAY
5miles easy Rest 10mins easy, then 10 x 30 secs fast, 60 secs slow, then 5 mins jog 5miles easy Rest 5km race (aim for 25 mins) or 3m timed run (24mins) 9miles steady run
Rest 6miles steady 10 mins warm up.,then 8 x 40 secs uphill, jogging back down, then 10 mins warm down 5-6miles easy Rest 5miles steady 12miles in 2 Hours
THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6miles steady Warm up, then 4 x 60 secs fast, then 4 x 30 secs fast, both with 60 sec recoveries, then 10 mins jog 6miles easy Rest 20 mins jog and strides Race 5miles (Aim for 40 mins) or 10km (52mins)
WEEK FOUR MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6miles easy 10 mins jog,8*40secs uphill, recovery back down 10min warm down 6m easy Rest 20 mins moderate 10k at race pace
WEEK FIVE MONDAY
6 mile fartlek
TUESDAY WEDNESDAY
Rest 10 mins jog, then 10 x 40 secs uphill, jogging back down, then 10 mins jog
THURSDAY FRIDAY SATURDAY SUNDAY
5 mile easy Rest Rest 15mile training run at moderate pace
WEEK SIX MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6 mile steady 6 mile steady, including 10*1 min fast, 2 mins slow 2 miles easy then 2 miles brisk, 2 miles easy Rest 25 mins easy 10 k race or 6 mile fast
WEEK SEVEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6mile fartlek Warm up, then 3 * 1mile timed, 4 mins recovery, warm down. 5 Mile easy Rest 25 mins easy 10 mile race
WEEK EIGHT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 2miles easy, then 3miles brisk, then 1mile jog Warm up, then 10*40 secs fast uphill, jogging back down 6miles easy Rest 20 mins easy 18miles easy training run - aim for 3 hrs
WEEK NINE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6miles fartlek - as hard or easy as you feel like 7miles, including 8*1 min fast and 8*30 secs fast 5mile easy Rest 20 mins on grass, including a few strides Race 10miles or half-marathon - Aim for 1:20/1:52
WEEK TEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 6miles easy Warm up, then 4x1mile timed, with 4-min recoveries, then warm down 6miles steady Rest 20 mins jogging and striding Race half-marathon - Aim for 1:50
WEEK ELEVEN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Rest 5miles very easy, off road 6mile fartlek 7-8miles steady Rest 30 mins easy, on grass 20mile endurance - take drinks, walk for 2mins at the end of each hour Aim for 3:20
WEEK TWELVE MONDAY Rest TUESDAY 4miles very easy off-road WEDNESDAY
6miles steady
THURSDAY FRIDAY SATURDAY SUNDAY
6miles, inc. 6x2mins fast, 2mins slow Rest 30mins steady Race 6-10miles, with long warm-up and warm down
WEEK THIRTEEN MONDAY Rest TUESDAY 6miles easy WEDNESDAY 6miles, inc. 8x1min fast, 1min slow THURSDAY 5miles steady FRIDAY Rest SATURDAY Warm up, then 3miles at marathon pace, timed, then warm down SUNDAY 10miles steady, in racing kit, practice your pre-race routine WEEK FOURTEEN MONDAY Rest TUESDAY 5miles steady, plus 6x1min brisk WEDNESDAY Rest or 20mins easy THURSDAY 20mins easy, in racing shoes FRIDAY Rest SATURDAY 15mins jog, inc. 6x100m strides SUNDAY RACE DAY
www.runnersworld.ltd.uk 020 8868 6997 (Middlesex,UK) and 020 8590 0318 (Essex, UK) Visit our online store or shops for all your running shoes, clothes and accessories
3.5 hour to 3 hour marathon - runners training schedule SESSION WEEK ONE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5 mile easy 6 mile steady 1 mile warmup,10*1min fast,2mins jog recovey,5 mins warmdown 6 mile steady Rest 3 mile fast race timed 9 mile endurance run
WEEK TWO MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5 mile easy 6 mile steady warmup, 4*3 mins fast, 2 mins slow, 10mins jog recovery 5 mile easy Rest 5 mile easy 12 mile steady
WEEK THREE MONDAY 5 mile easy TUESDAY WEDNESDAY
6 mile steady 10 mins jog, then 8 x 40 secs uphill, jogging back down, then 10 mins jog
THURSDAY FRIDAY SATURDAY SUNDAY
5 mile easy Rest 2-3 mile easy 5mile or 10k race
WEEK FOUR MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5 mile easy warmup, 3*4 mins fast, 2 mins slow, 10mins jog recovery 5 mile easy 1 mile warmup,8*1min fast,2mins jog recoveyy, 10 mins warmdown Rest 6 Mile steady 12 mile steady
WEEK FIVE MONDAY TUESDAY WEDNESDAY
5 Mile easy warmup, 3*1 mile fast, 4 mins rest, warmdown 6 Mile Steady
THURSDAY
10 mins jog, then 8 x 40 secs uphill, jogging back down, then 10 mins jog
FRIDAY SATURDAY SUNDAY
Rest 5 Mile easy 15 mile brisk
WEEK SIX MONDAY
5 mile easy, off-road
TUESDAY
3 x 10mins at half-marathon pace, with 4-min recoveries
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
4 miles easy 6 miles steady, inc. surges Rest 30mins easy, inc. a few strides 10000m race - Aim for 44mins
WEEK SEVEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
4miles easy, off-road 6miles, inc. 6x1min fast Warm up, then 4x1mile timed, with 4-min recoveries
6miles steady Rest or 3miles easy 5miles easy, inc. 6x100m strides 10mile race - Aim for 1:12
WEEK EIGHT MONDAY TUESDAY
5miles easy, off-road 6mile fartlek, inc. bursts of 100-250m
WEDNESDAY
Warm up, then 10x40secs uphill, jogging back down
THURSDAY FRIDAY SATURDAY SUNDAY
6miles steady Rest Warm up, then 3-4miles brisk 18miles training run - Aim for 2:40
WEEK NINE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
5miles very easy, off-road 5miles easy, inc. a few strides 8miles steady 6mile fartlek, inc. 8x30secs fast, 60secs slow Rest or 3mile jog 2miles easy, then 2miles brisk, then 2miles easy
SUNDAY
Race 10miles or half-marathon - Aim for 1:10 / 1:38
WEEK TEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5miles very easy, off-road 5miles easy, inc. a few strides 8miles steady 6mile fartlek, doing 30secs fast, 60secs slow Rest 5miles steady, inc. a few strides Race half-marathon - Aim for 1:36
WEEK ELEVEN MONDAY 5miles easy, off-road TUESDAY 6miles steady WEDNESDAY
7mile fartlek, inc. 10x1min fast
THURSDAY
8miles, inc. 2x3miles at marathon pace
FRIDAY SATURDAY
3miles jog Rest
SUNDAY
20miles endurance run, start slowly, take drinks - Aim for 2:55
WEEK TWELVE MONDAY 30mins easy, off-road TUESDAY 7-8miles steady WEDNESDAY Warm up, then 6x800m (or 3mins), with 2-min recoveries THURSDAY 6miles easy, inc. a few strides FRIDAY Rest SATURDAY Warm up, then 5miles at marathon pace, then warm down SUNDAY Race 6-10miles or 10-12miles steady WEEK THIRTEEN MONDAY 5miles easy TUESDAY 6miles steady WEDNESDAY 6mile fartlek, inc. 10x1min fast THURSDAY 5miles easy FRIDAY Rest SATURDAY Warm up, then 3miles at marathon pace, then warm down SUNDAY 10miles steady, in your racing kit. Practise your pre-race routine WEEK FOURTEEN MONDAY Rest TUESDAY 30mins steady, inc. 6x1min fast WEDNESDAY 20mins easy THURSDAY 10mins jog, then 1mile at race pace, then 5mins jog FRIDAY Rest SATURDAY 20mins jog, inc. a few strides SUNDAY RACE DAY
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Sub 3 hour marathon - runners training schedule SESSION WEEK ONE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK TWO MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
6miles easy, off-road Warm up, then 4*1mile, timed, with 3 minute recoveries, then warm down 6miles steady Warm up, then 2* (8*200m), with 40 sec recoveries, and 5 min jog after each set 3miles easy 5km race(aim for 18.45) or 3m timed (18.00) 13-15miles easy
6miles easy 10 min jog, then 8*60 secs uphill, jogging back down, then 10 mins jog 6miles steady Warm up, then 6*800m on track or road, with 2 min recoveries, then warm down 3miles easy 6miles easy, off road 12miles in 90mins or less
WEEK THREE MONDAY 6miles easy, off road TUESDAY WEDNESDAY
Warm up, then 1*2miles fast, then 6 mins easy, then 3*1miles fast, with recoveries 6miles easy
THURSDAY FRIDAY SATURDAY SUNDAY
7-8miles fartlek 3miles easy 6miles easy, off road, inc strides Race 5miles (30 mins) or 10km (39 mins)
WEEK FOUR MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK FIVE
3 min
6miles easy Warm up, then 6*1000m (or 3 mins) with 2 min recoveries, then warm down 6miles easy Hill session as Week 2, but 9 reps 5miles easy 3miles easy, inc strides 16-18 miles endurance run, or half-marathon
MONDAY TUESDAY WEDNESDAY
5miles easy 7-8mile fartlek Warm up, then 3*2miles with 5min recoveries, then warm down
THURSDAY
6miles steady, inc bursts of 100-200m
FRIDAY SATURDAY SUNDAY
3miles easy 4-5miles fartlek, off road 15mile training run in 2 hrs or less
WEEK SIX MONDAY
6miles off-road, starting slowly
TUESDAY
Warm up, then 2x(8x400m) at 5000m pace, with 60-sec recoveries and 3mins between sets
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
4miles easy Run 10mins to hill, then 6x2mins uphill, jogging back down 5miles easy 5miles off-road, inc. strides 10000m race - Aim for 38mins
WEEK SEVEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
6miles easy, off-road Warm up, then 1x2miles, then 3x1mile (both with 4-min recoveries)
6miles easy Warm up, then 6miles at threshold pace, then warm down 4mile jog 6miles on grass, inc. 8x100m strides 10mile race - Aim for 1:02
WEEK EIGHT MONDAY TUESDAY
30mins easy, off-road 6miles steady
WEDNESDAY
Warm up, then 8x800m with 90-sec recoveries
THURSDAY FRIDAY SATURDAY SUNDAY
6miles steady, inc. 6x150m strides 4miles easy 2miles easy, then 1mile fast, then warm down 18miles training run - Aim for 2:15
WEEK NINE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
6miles very easy, off-road 6miles steady Warm up, then 4x1mile with 4-min recoveries 6mile fartlek Rest 3miles jog
SUNDAY
Race 10miles or half-marathon - Aim for 1:00 / 1:24
WEEK TEN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
5miles easy, off-road 6miles steady, starting slowly 8miles brisk 8miles, inc. 10-12x90secs fast, 60secs slow 5miles easy 5miles easy, off-road Race half-marathon - Aim for sub-1:23
WEEK ELEVEN MONDAY 5miles easy TUESDAY 6miles easy fartlek WEDNESDAY
3miles at marathon pace, then 5mins jog, then 3miles at 10secs a mile faster than marathon pace
THURSDAY FRIDAY SATURDAY
7miles steady, inc. 8x30secs fast strides Rest 30mins jog
SUNDAY
20miles endurance run in approx 2:30
WEEK TWELVE MONDAY 5miles easy, off-road TUESDAY 6-7miles steady, starting slowly WEDNESDAY Warm-up, then 8x1000m (or 4mins), with 2-min recoveries THURSDAY 8miles steady FRIDAY 30mins easy SATURDAY 30mins jog, plus 6x100m strides SUNDAY Race 6-10miles or 11-13miles steady WEEK THIRTEEN MONDAY 6miles easy, off-road TUESDAY 6miles fartlek WEDNESDAY 1mile easy, then 5miles at race pace, then warm down THURSDAY 6miles easy FRIDAY Rest SATURDAY warm up, then 4miles at marathon pace, then warm down SUNDAY 10miles steady. Practise your pre-race routine WEEK FOURTEEN MONDAY 30mins steady TUESDAY 10mins easy, then 6x400m brisk, then 10mins jog WEDNESDAY 20mins easy, then 6x200m brisk, then 5mins jog THURSDAY 15mins easy, then 1mile at race pace, then 5-10mins jog FRIDAY Rest or 20mins easy SATURDAY 15mins jog, then 6x(100m stride plus 200m jog), then 10mins jog SUNDAY RACE DAY
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