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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.

This week:

13 weeks 5 days to go

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

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
 Regent's Park. 5 miles Easy (55 mins) Speed Session  Summer League - Perivale
24 Jun to 30 Jun
Week 2
 2 x 10min Kenyan Hills Speed Session  11 miles Easy (2h02)
01 Jul to 07 Jul
Week 3
 2x15min Kenyan Hills Speed Session  12 miles Easy (2h13)
08 Jul to 14 Jul
Week 4
 Heath. 6 miles Steady (1h01) Speed Session  Summer League - Regent's Park
15 Jul to 21 Jul
Week 5
 Heath. 6 miles Steady (1h01) Speed Session  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
22 Jul to 28 Jul
Week 6
 2x20min Kenyan Hills Speed Session  13 miles Easy (2h24)
29 Jul to 04 Aug
Week 7
 Heath. 6 miles Steady (1h01) Speed Session  1h15 easy followed by Summer League 10K - Battersea
05 Aug to 11 Aug
Week 8
 Heath. 4 miles Easy, 2 miles Threshold (1h03) Speed Session  16 miles Easy (2h57)
12 Aug to 18 Aug
Week 9
 Heath Extension. 9 miles Steady (1h32) Speed Session  3 miles Easy, 3 miles Steady, 5 miles Race Pace (1h53)
19 Aug to 25 Aug
Week 10
 Heath. 6 miles Easy (1h06) Speed Session  18 miles Easy (3h19)
26 Aug to 01 Sep
Week 11
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) Speed Session  11 miles Easy (2h02)
02 Sep to 08 Sep
Week 12
 Highgate. 4 miles Easy, 2 miles Race Pace (1h04) Speed Session  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
09 Sep to 15 Sep
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.
Week 13
 Paddington. 5 miles Easy (55 mins) Speed Session (very light if racing Sunday)  Half Marathon (or swap with next Sunday's session)
16 Sep to 22 Sep
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
Week 14
 Highgate. 7 miles Easy (1h17) Speed Session (very light if racing Sunday)  13 miles Easy (2h24)
23 Sep to 29 Sep
Week 15
 Highgate. 7 miles Steady (1h11) 12 x 400m (1m) [200m walk]  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
30 Sep to 06 Oct
Week 16
 Highgate. 7 miles Steady (1h11) Marathon pace fartlek, 1hr  8 miles Easy (1h29)
07 Oct to 13 Oct
Week 17
 12x200m strides. Jog recovery 2 miles Easy (22 mins)  Race Day
14 Oct to 20 Oct
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: