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Manchester Marathon Schedule 2016

This schedule assumes you are already able to run for 1h45 continuously.

Customization

The schedule shown is for a runner hoping to complete a MARATHON race in a time of 04:20:00.

No optional days selected.

Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Mon Tue Wed Thu Fri Sat Sun
Week 1
 Highgate. 7 miles Easy (1h17) Speed work  11 miles Easy (2h02)
04 Jan to 10 Jan
Week 2
 Highgate. 7 miles Easy (1h17) Speed work  12 miles Easy (2h13)
11 Jan to 17 Jan
Week 3
 Highgate. 7 miles Steady (1h11) Speed work  Fred Hughes 10
18 Jan to 24 Jan
Week 4
 Highgate. 5 miles Easy, 2 miles Threshold (1h14) Speed work  13 miles Easy (2h24)
25 Jan to 31 Jan
Week 5
 Highgate. 7 miles Easy (1h17) Speed work  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
01 Feb to 07 Feb
Week 6
 Highgate. 7 miles Steady (1h11) Speed work  13 miles Easy (2h24)
08 Feb to 14 Feb
Week 7
 Highgate. 5 miles Easy, 2 miles Threshold (1h14) Speed work  16 miles Easy (2h57)
15 Feb to 21 Feb
Week 8
 Highgate. 7 miles Easy (1h17) Speed work  18 miles Easy (3h19)
22 Feb to 28 Feb
Week 9
 Highgate. 7 miles Steady (1h11) Speed work  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
29 Feb to 06 Mar
Week 10
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) Speed work  Finchley 20 - 33% Easy, 33% Steady, 34% Race Pace
07 Mar to 13 Mar
Make this Sunday a race day practice run. Try out what you will eat and what you will wear on the big day. Above all, enjoy your longest run.
Week 11
 Highgate. 7 miles Easy (1h17) Speed work  13 miles Easy (2h24)
14 Mar to 20 Mar
Week 12
 Highgate. 7 miles Steady (1h11) 12 x 400m at mile pace, 200m walk recovery  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
21 Mar to 27 Mar
Week 13
 Highgate. 7 miles Steady (1h11) Marathon pace fartlek, 1hr  8 miles Easy (1h29)
28 Mar to 03 Apr
Week 14
 12x200m sprints. Jog recovery 2 miles Easy (22 mins)  Race Day
04 Apr to 10 Apr
This week take it easy in every way. Don't waste energy on other things like work, housework, gardening or sightseeing. Just chill. Start carb loading on Thursday evening.

 

Advice

It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips: