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Abingdon/Yorkshire Marathon Schedule 2019

This schedule assumes you are already able to run for 1h30 continuously. Use our usual track sessions on a Thursday for your speed sessions.

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.

Week 1

24/06/19-30/06/19

Monday  
Tuesday Regent's Park. 5 miles Easy (55 mins)
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday Summer League - Perivale

Week 2

01/07/19-07/07/19

Monday  
Tuesday 2 x 10min Kenyan Hills
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 3

08/07/19-14/07/19

Monday  
Tuesday 2x15min Kenyan Hills
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday 12 miles Easy (2h13)

Week 4

15/07/19-21/07/19

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday Summer League - Regent's Park

Week 5

22/07/19-28/07/19

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 6

29/07/19-04/08/19

Monday  
Tuesday 2x20min Kenyan Hills
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 7

05/08/19-11/08/19

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday 1h15 easy followed by Summer League 10K - Battersea

Week 8

12/08/19-18/08/19

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h03)
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday 16 miles Easy (2h57)

Week 9

19/08/19-25/08/19

Monday  
Tuesday Heath Extension. 9 miles Steady (1h32)
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday 3 miles Easy, 3 miles Steady, 5 miles Race Pace (1h53)

Week 10

26/08/19-01/09/19

Monday  
Tuesday Heath. 6 miles Easy (1h06)
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday 18 miles Easy (3h19)

Week 11

02/09/19-08/09/19

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04)
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 12

09/09/19-15/09/19

This Sunday is a race day preparation race. Don't go mad, do no more at race pace than suggested, and if you're not feeling it, take it easy throughout.

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04)
Wednesday  
Thursday Speed Session
Friday  
Saturday  
Sunday 20m race prep. Faster runners (e.g. sub 3h) can do 50% at race pace, slower runners (e.g. 4+) should do it all easy

Week 13

16/09/19-22/09/19

A practice half marathon will help you finalize your race strategy for the big day. You can swap with next week or the previous week if there's a race you want to do

Monday  
Tuesday Paddington. 5 miles Easy (55 mins)
Wednesday  
Thursday Speed Session (very light if racing Sunday)
Friday  
Saturday  
Sunday Half Marathon (or swap with next Sunday's session)

Week 14

23/09/19-29/09/19

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday Speed Session (very light if racing Sunday)
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 15

30/09/19-06/10/19

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 12 x 400m (1m pace=2'02'') [200m walk]
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 16

07/10/19-13/10/19

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday Marathon pace fartlek, 1hr
Friday  
Saturday  
Sunday 8 miles Easy (1h29)

Week 17

14/10/19-20/10/19

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.

Monday  
Tuesday 12x200m strides. Jog recovery
Wednesday  
Thursday 2 miles Easy (22 mins)
Friday  
Saturday  
Sunday Race Day

 

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: