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London Marathon Schedule 2018

This schedule assumes you are already able to run for 1h30 continuously.

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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
 2 x 10min Kenyan Hills 1600m (10m) [3min] 4 x {400m (1m) [2min]} 1600m (10m). Total distance 4800m.  9 miles Easy (1h40)
01 Jan to 07 Jan
How fast should you do the Parkrun? It's up to you. Some of the parkruns in this schedule are marked as "hard", but all the others you can choose how to run it yourself depending on how you feel. Take it easy if you feel tired. Learn to listen to your body and adapt your plans."
Week 2
 2x15min Kenyan Hills  4 x {1600m (10m) [3min]}. Total distance 6400m. Slower runners should do 1200m reps.  11 miles Easy (2h02)
08 Jan to 14 Jan
Week 3
 Highgate. 7 miles Steady (1h11) 3x {1000m (10k) [2min] 1000m (10m) [2min]} - Total distance 6000m  Fred Hughes 10
15 Jan to 21 Jan
Week 4
 Highgate. 5 miles Easy, 2 miles Threshold (1h14) 4 x {800m (5k) [200m jog]}. Total distance 3200m + 600m recovery.  12 miles Easy (2h13)
22 Jan to 28 Jan
Week 5
 2x20min Kenyan Hills 5 x {1600m (10m) [3min]}. Total distance 8000m. Slower runners should do 1200m reps.  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
29 Jan to 04 Feb
Week 6
 Highgate. 7 miles Steady (1h11)  Pyramid: 400m (3k) [60s] 800m (5k) [90s] 1200m (5k) [3min] 1200m (5k) [2min] 800m (5k) [90s] 400m (3k) - Total distance 4800m. One 1200m can be dropped.  13 miles Easy (2h24)
05 Feb to 11 Feb
Week 7
 Highgate. 5 miles Easy, 2 miles Threshold (1h14) Between 5 and 6 x800m (5k) [400m jog] - 4800m hard, 2000 easy.  16 miles Easy (2h57)
12 Feb to 18 Feb
Week 8
 Highgate. 7 miles Steady (1h11) 10x200m(1m) [200m jog]  Rest or recovery jog if you did the National XC. 2h easy if you didn't.
19 Feb to 25 Feb
Week 9
 Highgate. 7 miles Easy (1h17) 1600m (10m) [2min] 3x800m (5k) (400m jog) 4x200m (1m) [200m jog] - total 4800m hard, 2000m easy (Note to coach: there is a different session for those targeting the weekend's 10K. See the Brighton schedule.)  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
26 Feb to 04 Mar
Why not do the fast bit of this run at Regent's Park 10K? It's our club championship. Maybe a headtorch run on Tuesday?
Week 10
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) Between 6 and 8 x800m (5k) [400m jog] - 6400m hard, 2800 easy.  18 miles Easy (3h19)
05 Mar to 11 Mar
Week 11
 Highgate. 7 miles Easy (1h17) 6x {400m (10m) 400m (Easy)} No recovery - total 4800m  Hampton Court Half Marathon or Ashridge Boundary Run on the Saturday
12 Mar to 18 Mar
Maybe a headtorch run on Tuesday?
Week 12
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) Pyramid: 400m (5k) [60s] 800m (5k) [90s] 1200m (5k) [2min] 1600m (5k) [3min] 1200m (5k) [2min] 800m (5k) [90s] 400m (5k) - 6400m total. Middle 1600m can be dropped.  Gade Valley 20 miler - take it easy though! Max 6 miles race pace
19 Mar to 25 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 13
 Highgate. 7 miles Easy (1h17)  4x200m (1m) [60s] 2x400m (10k) [60s] 4x200m (5k) [60s] 2x400m (10k) [60s] 4x200m (1m) - 4000m total (Note to coach: there is a different session for Brighton Marathoners)  13 miles Easy (2h24)
26 Mar to 01 Apr
Maybe a headtorch run on Tuesday?
Week 14
 Heath. 6 miles Steady (1h01) 12 x 400m (1m) [200m walk] (Note to coach: there is a different session for Paddock Wood runners, turn away Brighton Marathoners!)  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
02 Apr to 08 Apr
Week 15
 Heath. 6 miles Steady (1h01) Marathon pace fartlek, 1hr  8 miles Easy (1h29)
09 Apr to 15 Apr
Week 16
 12x200m strides. Jog recovery 2 miles Easy (22 mins)  Race Day
16 Apr to 22 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: