Brighton Marathon Schedule 2017

This schedule assumes you are already able to run for 2h continuously. Use the gentler start schedule if you're not quite there.

Customization

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

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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			12 miles Easy (2h13)
09 Jan to 15 Jan		Highgate. 7 miles Easy (1h17)		Oregon Circuits			12 miles Easy (2h13)
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		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]			13 miles Easy (2h24)
23 Jan to 29 Jan		Highgate. 5 miles Easy, 2 miles Threshold (1h14)		Short Intervals: 6x 600m (5k) [200m Active Recovery]			13 miles Easy (2h24)
23 Jan to 29 Jan
Week 4		Highgate. 7 miles Easy (1h17)		Short Intervals: 30’ Pair Run			16 miles Easy (2h57)
30 Jan to 05 Feb		Highgate. 7 miles Easy (1h17)		Short Intervals: 30’ Pair Run			16 miles Easy (2h57)
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]			18 miles Easy (3h19)
06 Feb to 12 Feb		Highgate. 7 miles Steady (1h11)					18 miles Easy (3h19)
06 Feb to 12 Feb
Week 6		Highgate. 7 miles Easy (1h17)		Alternations: 8x 700m (10k) [300m (10m)]			4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
13 Feb to 19 Feb		Highgate. 7 miles Easy (1h17)		Alternations: 8x 700m (10k) [300m (10m)]			4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
13 Feb to 19 Feb	Maybe a headtorch run on Tuesday?
Week 7		Highgate. 5 miles Easy, 2 miles Race Pace (1h15)		Mixed Intervals – 12s & 2s: 3x 1,200m (5k) [400m Jog Recovery] 6x 200m (5k) [200m Float]			13 miles Easy (2h24)
20 Feb to 26 Feb		Highgate. 5 miles Easy, 2 miles Race Pace (1h15)					13 miles Easy (2h24)
20 Feb to 26 Feb
Week 8		Highgate. 7 miles Steady (1h11)		Short Intervals – 10x 200m (3k) [200m Steady]			5 miles Easy, 5 miles Steady, 4 miles Race Pace (2h26)
27 Feb to 05 Mar		Highgate. 7 miles Steady (1h11)		Short Intervals – 10x 200m (3k) [200m Steady]			5 miles Easy, 5 miles Steady, 4 miles Race Pace (2h26)
27 Feb to 05 Mar
Week 9		Highgate. 7 miles Easy (1h17)		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. 7 miles Easy (1h17)		Tempoflex: 4x 1,000m (3k) [200m Jog Recovery]
06 Mar to 12 Mar
Week 10		Highgate. 4 miles Easy, 2 miles Race Pace (1h04)		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. 4 miles Easy, 2 miles Race Pace (1h04)					Richmond river route - 20 miles, max 6miles race pace
13 Mar to 19 Mar
Week 11		Highgate. 7 miles Steady (1h11)		12 x 400m (1m) [200m walk]			4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
20 Mar to 26 Mar		Highgate. 7 miles Steady (1h11)		12 x 400m (1m) [200m walk]			4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
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 Steady (1h11)		Marathon pace fartlek, 1hr			8 miles Easy (1h29)
27 Mar to 02 Apr		Highgate. 7 miles Steady (1h11)		Marathon pace fartlek, 1hr			8 miles Easy (1h29)
27 Mar to 02 Apr
Week 13		12x200m sprints. Jog recovery		2 miles Easy (22 mins)			Race Day
03 Apr to 09 Apr		12x200m sprints. Jog recovery		2 miles Easy (22 mins)			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.

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:

If you are ill or injured, rest.
If you miss some sessions, just let them go. Don't try and catch up and don't beat yourself up. Everyone misses some sessions, you don't have to hit every one to achieve your goal.
Don't worry if you have a bad session or even a couple of bad weeks. It happens to all of us. But if you do continue to find the schedule too tough, ease off.
All times and distances are approximate. If you're doing a tough route, run by time rather than distance as it is the effort you put in that counts not the distance.