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London Marathon Schedule 2021

This schedule completes our Golden Stag mile schedule then leads you through to London Marathon success. Because the London Marathon is quite early in the autumn, you can't hope to race all the Summer League races, so instead this schedule uses them as a great place to practice your marathon pace running.

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

07/06/21-13/06/21

Monday  
Tuesday Regent's Park. 5 miles Easy (55 mins)
Wednesday  
Thursday 4-8 x {600m (3k pace=3'09'') [3 min]}. Total 3600-4800m
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

Week 2

14/06/21-20/06/21

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday 2-3x {400m (3k pace=2'06'') ,800m (5k pace=4'20''), 1200m (10k pace=6'47'') [400m jog]}
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 3

21/06/21-27/06/21

Monday  
Tuesday 60 min steady or 6 x {1600m (10k pace=9'03'') [3min]}
Wednesday  
Thursday 6-8 x {600m (3k pace=3'09'') [3 min]}. Total 3600-4800m
Friday  
Saturday  
Sunday 12 miles Easy (2h13)

Week 4

28/06/21-04/07/21

Monday  
Tuesday Regent's Park. 5 miles Easy (55 mins)
Wednesday  
Thursday 6x {400m (1m pace=2'02'') [2min]}
Friday  
Saturday  
Sunday Summer League Perivale if not racing Golden Stag, or 1h45 Easy

Week 5

05/07/21-11/07/21

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday 4-6 x {800m (5k pace=4'20'') [2min]}
Friday  
Saturday  
Sunday 12 miles Easy (2h13)

Week 6

12/07/21-18/07/21

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday 10x {400m (10k pace=2'16'') [1min]}. Total distance 4000m
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 7

19/07/21-25/07/21

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday 8-10x {600m (5k pace=3'15'') [2min]}. Total distance 6000m
Friday  
Saturday  
Sunday 2h run, approx 33% easy, 33% steady, 33% marathon pace - use Summer League Regent's Park 10K for marathon pace

Week 8

26/07/21-01/08/21

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h03)
Wednesday  
Thursday 10x {400m (3k pace=2'06'') [2min]}. Total distance 4000m
Friday  
Saturday  
Sunday 16 miles Easy (2h57)

Week 9

02/08/21-08/08/21

Monday  
Tuesday Heath Extension. 9 miles Steady (1h32)
Wednesday  
Thursday 6-8x {800m (5k pace=4'20'') [2min]}. Total distance 6400m
Friday  
Saturday  
Sunday 18 miles Easy (3h19)

Week 10

09/08/21-15/08/21

Monday  
Tuesday Heath. 6 miles Easy (1h06)
Wednesday  
Thursday 4-5x {400m (10k pace=2'16'') into 400m (3k pace=2'06'') into 200m (mile)} [2min]. Total distance 5000m
Friday  
Saturday  
Sunday 2h including 8 miles at marathon pace. If you can incorporate Summer League Dulwich Park.

Week 11

16/08/21-22/08/21

Monday  
Tuesday Heath. 3 miles Easy, 2 miles Race Pace (53 mins)
Wednesday  
Thursday 4-6x {400m (10k pace=2'16'') into 400m (3k pace=2'06'') into 200m (mile)} [2min]. Total distance 6000m
Friday  
Saturday  
Sunday Summer League: Battersea Park 10k

Week 12

23/08/21-29/08/21

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 Heath. 3 miles Easy, 2 miles Race Pace (53 mins)
Wednesday  
Thursday 6-9 x {800m (5k pace=4'20'') [2min]}. Total distance 7200m
Friday  
Saturday  
Sunday 20 miles. Start at Richmond? 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

30/08/21-05/09/21

Monday  
Tuesday Regent's Park. 5 miles Easy (55 mins)
Wednesday  
Thursday 3x {1600m (13m pace=9'27'') [3min]}. Total distance 4800m
Friday  
Saturday  
Sunday Paddock Wood Half Marathon

Week 14

06/09/21-12/09/21

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday 30 minute Paarlauf
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 15

13/09/21-19/09/21

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

20/09/21-26/09/21

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

Week 17

27/09/21-03/10/21

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: