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Generic Marathon Schedule

This schedule isn't targetted for any particular race, it just gives you a general idea of a sensible plan. You'll need to find your own races and perhaps move some of the long runs round to fit. For speed work, do our usual club sessions except where something specific is given.

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