This schedule assumes you are already able to run for 2h continuously. Use the gentler start schedule if you're not quite there.
The schedule shown is for a runner hoping to complete a MARATHON race in a time of 04:20:00.
No optional days selected.
Use our pace calculator to find out more about the terms used in the schedule.
Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
---|---|---|---|---|---|---|---|
Highgate. | Oregon Circuits | ||||||
09 Jan to 15 Jan | |||||||
Maybe a headtorch run on Tuesday? | |||||||
Highgate. | Cruise Intervals | Fred Hughes 10 | |||||
16 Jan to 22 Jan | |||||||
Highgate. | Short Intervals: 6x 600m (5k) [200m Active Recovery] | ||||||
23 Jan to 29 Jan | |||||||
Highgate. | Short Intervals: 30’ Pair Run | ||||||
30 Jan to 05 Feb | |||||||
Maybe a headtorch run on Tuesday? | |||||||
Highgate. | Mixed Intervals –12s & 6s: 3x 1,200m (5k) [400m Jog Recovery] 2x 600m (5k) [200m Float] | ||||||
06 Feb to 12 Feb | |||||||
Highgate. | Alternations: 8x 700m (10k) [300m (10m)] | ||||||
13 Feb to 19 Feb | |||||||
Maybe a headtorch run on Tuesday? | |||||||
Highgate. | Mixed Intervals – 12s & 2s: 3x 1,200m (5k) [400m Jog Recovery] 6x 200m (5k) [200m Float] | ||||||
20 Feb to 26 Feb | |||||||
Highgate. | Short Intervals – 10x 200m (3k) [200m Steady] | ||||||
27 Feb to 05 Mar | |||||||
Highgate. | Tempoflex: 4x 1,000m (3k) [200m Jog Recovery] | Either race Thames Meander Half Marathon on the Saturday or do 2h15 Easy on the Sunday | |||||
06 Mar to 12 Mar | |||||||
Highgate. | 1500m Time Trial Pyramid 200 - 400 - 800 - 1000 - 1000 - 800 - 400 - 200 | Richmond river route - 20 miles, max 6miles race pace | |||||
13 Mar to 19 Mar | |||||||
Highgate. | 12 x 400m (1m) [200m walk] | ||||||
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. | |||||||
Highgate. | Marathon pace fartlek, 1hr | ||||||
27 Mar to 02 Apr | |||||||
12x200m sprints. Jog recovery | Race Day | ||||||
03 Apr to 09 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. |
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: