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London Marathon Schedule 2017

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) Oregon Circuits  11 miles Easy (2h02)
09 Jan to 15 Jan
Maybe a headtorch run on Tuesday?
Week 2
 Highgate. 7 miles Steady (1h11) Cruise Intervals  Fred Hughes 10
16 Jan to 22 Jan
Week 3
 Highgate. 5 miles Easy, 2 miles Threshold (1h14) Short Intervals: 6x 600m (5k) [200m Active Recovery]  12 miles Easy (2h13)
23 Jan to 29 Jan
Week 4
 Highgate. 7 miles Easy (1h17) Short Intervals: 30’ Pair Run  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
30 Jan to 05 Feb
Maybe a headtorch run on Tuesday?
Week 5
 Highgate. 7 miles Steady (1h11) Mixed Intervals –12s & 6s: 3x 1,200m (5k) [400m Jog Recovery] 2x 600m (5k) [200m Float]  13 miles Easy (2h24)
06 Feb to 12 Feb
Week 6
 Highgate. 5 miles Easy, 2 miles Threshold (1h14) Alternations: 8x 700m (10k) [300m (10m)]  16 miles Easy (2h57)
13 Feb to 19 Feb
Week 7
 Highgate. 7 miles Easy (1h17) Mixed Intervals – 12s & 2s: 3x 1,200m (5k) [400m Jog Recovery] 6x 200m (5k) [200m Float]  18 miles Easy (3h19)
20 Feb to 26 Feb
Maybe a headtorch run on Tuesday?
Week 8
 Highgate. 7 miles Steady (1h11) Short Intervals – 10x 200m (3k) [200m Steady]  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
27 Feb to 05 Mar
Week 9
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) Tempoflex: 6x 1,000m (3k) [200m Jog Recovery]  13 miles Easy (2h24)
06 Mar to 12 Mar
Week 10
 Highgate. 7 miles Easy (1h17) 1500m Time Trial Pyramid 200 - 400 - 800 - 1000 - 1000 - 800 - 400 - 200  5 miles Easy, 5 miles Steady, 4 miles Race Pace (2h26)
13 Mar to 19 Mar
You might like to join the Brighton marathoners on the Richmond river route
Week 11
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) Long Intervals/Cut-Down: 5x 800m (5k) [200m Float] 300m (3k) [1’ 30’’ Rest]  Gade Valley 20 miler - take it easy though! Max 6 miles race pace
20 Mar to 26 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 last big run.
Week 12
 Highgate. 7 miles Easy (1h17) Reverse Pyramid: 1600m 1200m 800m 400m  Paddock Wood Half Marathon
27 Mar to 02 Apr
Maybe a headtorch run on Tuesday?
Week 13
 Heath. 6 miles Steady (1h01) 12 x 400m (1m) [200m walk]  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
03 Apr to 09 Apr
Week 14
 Heath. 6 miles Steady (1h01) Marathon pace fartlek, 1hr  8 miles Easy (1h29)
10 Apr to 16 Apr
Week 15
 12x200m sprints. Jog recovery 2 miles Easy (22 mins)  Race Day
17 Apr to 23 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: