A gradual increase of distance on the Sunday runs will prepare you for distance training in spring. During the week, the focus is on strength.
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.
|Tussauds. ||4-5 x (800m (5k) [90s])|
|19 Nov to 25 Nov|
|Tussauds. ||Oregon circuits - 400m fast followed by circuit exercises for 20secs as called by the coach e.g. squats, push ups, burpees, squat thrusts, lunges, plank, sit ups, high knees, leg raises. 25 min total duration.|
|26 Nov to 02 Dec|
|2x( 5 x 40sec hill sprints, jog/walk recovery) 3min jog between sets||3000m time trial|
|03 Dec to 09 Dec|
|2x( 6 x 40sec hill sprints, jog/walk recovery) 3min jog between sets||5-6 x (800m (5k) [90s])|
|10 Dec to 16 Dec|
|10x( 40sec hill sprints, jog/walk recovery)||30 min Parlauf, 400m efforts at 3k pace|
|17 Dec to 23 Dec|
|Whatever you want to do. Merry Xmas!||No track session. 12 x ( 40sec hill sprints, jog/walk recovery) or 20min threshold|
|24 Dec to 30 Dec|
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: