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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)
22 Jul to 28 Jul
Week 2
 Heath. 6 miles Steady (1h01) Speed work  10K Race
29 Jul to 04 Aug
Week 3
 Heath. 4 miles Easy, 2 miles Threshold (1h03) Speed work  12 miles Easy (2h13)
05 Aug to 11 Aug
Week 4
 Heath. 6 miles Easy (1h06) Speed work  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
12 Aug to 18 Aug
Week 5
 Heath. 6 miles Steady (1h01) Speed work  13 miles Easy (2h24)
19 Aug to 25 Aug
Week 6
 Heath. 4 miles Easy, 2 miles Threshold (1h03) Speed work  16 miles Easy (2h57)
26 Aug to 01 Sep
Week 7
 Highgate. 7 miles Easy (1h17) Speed work  10K Race
02 Sep to 08 Sep
Week 8
 Highgate. 7 miles Steady (1h11) Speed work  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
09 Sep to 15 Sep
Week 9
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) Speed work  18 miles Easy (3h19)
16 Sep to 22 Sep
Week 10
 Highgate. 7 miles Easy (1h17) Speed work  Half Marathon Trail Race
23 Sep to 29 Sep
Week 11
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) Speed work  20 miles Easy (3h41)
30 Sep to 06 Oct
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
 Highgate. 7 miles Easy (1h17) Speed work, but reduced quantity  Half Marathon Race
07 Oct to 13 Oct
Week 13
 Highgate. 7 miles Steady (1h11) 12 x 400m at mile pace, 200m walk recovery  5 miles Easy, 5 miles Steady, 4 miles Race Pace (2h26)
14 Oct to 20 Oct
Week 14
 Highgate. 7 miles Steady (1h11) Marathon pace fartlek, 1hr  8 miles Easy (1h29)
21 Oct to 27 Oct
Week 15
 12x200m sprints. Jog recovery 2 miles Easy (22 mins)  Race Day
28 Oct to 03 Nov
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: