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London Marathon Schedule 2020

This schedule assumes you are already able to run for 1h30 continuously.

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

30/12/19-05/01/20

Monday  
Tuesday Paddington. 5 miles Easy (55 mins)
Wednesday  
Thursday 4-5 x {800m (5k pace=4'20'') [200m jog]}. Total distance 4000m + 800m recovery.
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

Week 2

06/01/20-12/01/20

Monday  
Tuesday 2 x 10min Kenyan Hills
Wednesday  
Thursday 1600m (10m pace=9'18'') [3min] 4 x {400m (1m pace=2'02'') [2min]} 1600m (10m pace=9'18''). Total distance 4800m.
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 3

13/01/20-19/01/20

Monday  
Tuesday 2x15min Kenyan Hills
Wednesday  
Thursday 4 x {1600m (10m pace=9'18'') [3min]}. Total distance 6400m. Slower runners should do 1200m reps.
Friday  
Saturday  
Sunday Fred Hughes 10 or Benfleet 15

Week 4

20/01/20-26/01/20

If you don't run the Southern cross country champs, do the Sunday run at a steady pace.

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 5-6 x {800m (5k pace=4'20'') [200m jog]}. Total distance 4800m + 1000m recovery.
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

Week 5

27/01/20-02/02/20

Why not do the fast bit of your Sunday run at Regent's Park 10K? Alternatively, do your long run on Saturday with the fast bit at the Chingford League

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 3x {1000m (10k pace=5'39'') [2min] 1000m (10m pace=5'49'') [2min]} - Total distance 6000m
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 6

03/02/20-09/02/20

Monday  
Tuesday 2x20min Kenyan Hills
Wednesday  
Thursday 5 x {1600m (10m pace=9'18'') [2min]}. Total distance 8000m. Slower runners should do 1200m reps.
Friday  
Saturday  
Sunday 12 miles Easy (2h13)

Week 7

10/02/20-16/02/20

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday Beer Mile and/or Pyramid: 400m (3k pace=2'06'') [60s] 800m (5k pace=4'20'') [90s] 1200m (5k pace=6'30'') [3min] 1200m (5k pace=6'30'') [2min] 800m (5k pace=4'20'') [90s] 400m (3k pace=2'06'') - Total distance 4800m. One 1200m can be dropped.
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 8

17/02/20-23/02/20

"If you prefer, do this session next Sunday and instead race the Wokingham half marathon"

Monday  
Tuesday Highgate. 5 miles Easy, 2 miles Threshold (1h14)
Wednesday  
Thursday 6-8 x{800m (5k pace=4'20'') [400m jog]}- 6400m hard, 3200 easy.
Friday  
Saturday  
Sunday 16 miles Easy (2h57)

Week 9

24/02/20-01/03/20

Why not do the fast bit of your Sunday run at Regent's Park 10K?

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 10x200m (1m pace=1'01'') [200m jog]
Friday  
Saturday  
Sunday 3 miles Easy, 3 miles Steady, 5 miles Race Pace (1h53)

Week 10

02/03/20-08/03/20

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday 1600m (10m pace=9'18'') [2min] 3x800m (5k pace=4'20'') (400m jog) 4x200m (1m pace=1'01'') [200m jog] - total 4800m hard, 2000m easy
Friday  
Saturday  
Sunday 18 miles Easy (3h19)

Week 11

09/03/20-15/03/20

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04)
Wednesday  
Thursday 8-10 x{800m (5k pace=4'20'') [2m]}- 8000m hard
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 12

16/03/20-22/03/20

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 Pyramid: 400m (5k pace=2'10'') [60s] 800m (5k pace=4'20'') [90s] 1200m (5k pace=6'30'') [2min] 1600m (5k pace=8'40'') [3min] 1200m (5k pace=6'30'') [2min] 800m (5k pace=4'20'') [90s] 400m (5k pace=2'10'') - 6400m total. Middle 1600m can be dropped.
Friday  
Saturday  
Sunday Gade Valley 20 miles. If it will take you longer than 2h45, do it at 100% easy pace. Otherwise if it will take you longer than 2h15, max 6 miles race pace. Faster runners can do 50% at race pace.

Week 13

23/03/20-29/03/20

Maybe a headtorch run on Tuesday?

Monday  
Tuesday Paddington. 5 miles Easy (55 mins)
Wednesday  
Thursday 3x{6 min marathon pace, 6 min 10K pace}
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 14

30/03/20-05/04/20

Monday  
Tuesday 2 x Outer circle (Half marathon pace) [3 min recovery]
Wednesday  
Thursday 6x {400m (10m pace=2'20'') 400m (Easy)} No recovery - total 4800m
Friday  
Saturday  
Sunday Paddock Wood Half Marathon

Week 15

06/04/20-12/04/20

Monday  
Tuesday Heath. 6 miles Steady (1h01)
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

13/04/20-19/04/20

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday Marathon pace fartlek, 1hr
Friday  
Saturday  
Sunday 8 miles Easy (1h29)

Week 17

20/04/20-26/04/20

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: