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Abingdon Marathon Schedule 2015

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
 Heath. 6 miles Easy (1h06) Speed work  11 miles Easy (2h02)
06 Jul to 12 Jul
Week 2
 Heath. 6 miles Steady (1h01) Speed work  Summer League
13 Jul to 19 Jul
Week 3
 Heath. 4 miles Easy, 2 miles Threshold (1h03) Speed work  12 miles Easy (2h13)
20 Jul to 26 Jul
Week 4
 Heath. 6 miles Easy (1h06) Speed work  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
27 Jul to 02 Aug
Week 5
 Heath. 6 miles Steady (1h01) Speed work  13 miles Easy (2h24)
03 Aug to 09 Aug
Week 6
 Heath. 4 miles Easy, 2 miles Threshold (1h03) Speed work  16 miles Easy (2h57)
10 Aug to 16 Aug
Week 7
 Heath. 6 miles Easy (1h06) Speed work  Summer League
17 Aug to 23 Aug
Week 8
 Heath Extension. 9 miles Steady (1h32) Speed work  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
24 Aug to 30 Aug
Week 9
 Heath. 3 miles Easy, 2 miles Race Pace (53 mins) Speed work  18 miles Easy (3h19)
31 Aug to 06 Sep
Week 10
 Highgate. 7 miles Easy (1h17) Speed work  Farnham Pilgrim Half Marathon
07 Sep to 13 Sep
Week 11
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) Speed work  20 miles Easy (3h41)
14 Sep to 20 Sep
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 12
 Highgate. 7 miles Easy (1h17) Speed work, but reduced quantity  Ealing Half Marathon
21 Sep to 27 Sep
Week 13
 Highgate. 7 miles Steady (1h11) 12 x 400m at mile pace, 200m walk recovery  5 miles Easy, 5 miles Steady, 4 miles Race Pace (2h26)
28 Sep to 04 Oct
Week 14
 Highgate. 7 miles Steady (1h11) Marathon pace fartlek, 1hr  8 miles Easy (1h29)
05 Oct to 11 Oct
Week 15
 12x200m sprints. Jog recovery 2 miles Easy (22 mins)  Race Day
12 Oct to 18 Oct
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: