Once you've finished the Golden Stag mile schedule, this will lead you through to Abingdon Marathon success.
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.
05/07/21-11/07/21
Monday | |
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Tuesday | Regent's Park. |
Wednesday | |
Thursday | 4-6 x {800m (5k pace=4'20'') [2min]} |
Friday | |
Saturday | 3-4 x {1600m (10m pace=9'18'') [2min]} total 6400m |
Sunday |
12/07/21-18/07/21
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 10x {400m (10k pace=2'16'') [1min]}. Total distance 4000m |
Friday | |
Saturday | 4-5 x {1600m (10m pace=9'18'') [2min]} (total 8000m) |
Sunday |
19/07/21-25/07/21
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 8-10x {600m (5k pace=3'15'') [2min]}. Total distance 6000m |
Friday | |
Saturday | |
Sunday |
26/07/21-01/08/21
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 10x {400m (3k pace=2'06'') [2min]}. Total distance 4000m |
Friday | |
Saturday | 5-6 x {1600m (10m pace=9'18'') [2min]} (total 9600m) |
Sunday |
02/08/21-08/08/21
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 5-7x {800m (5k pace=4'20'') [2min]}. Total distance 6400m |
Friday | |
Saturday | 20 mins threshold |
Sunday |
09/08/21-15/08/21
Monday | |
---|---|
Tuesday | Regent's Park. |
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 with Summer League Dulwich Park at marathon Pace |
16/08/21-22/08/21
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 4-6x {400m (10k pace=2'16'') into 400m (3k pace=2'06'') into 200m (mile)} [2min]. Total distance 6000m |
Friday | |
Saturday | Rest |
Sunday | Summer League: Battersea Park 10k |
23/08/21-29/08/21
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 6-8 x {800m (5k pace=4'20'') [2min]}. Total distance 6400m |
Friday | |
Saturday | 4-5 x {1600m (10m pace) [2min]} total 6400m |
Sunday |
30/08/21-05/09/21
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 3x {1600m (13m pace=9'27'') [3min]}. Total distance 4800m |
Friday | |
Saturday | Rest |
Sunday | Paddock Wood Half Marathon |
06/09/21-12/09/21
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 30 minute Paarlauf |
Friday | |
Saturday | Southern Athletics Parliament Hill |
Sunday |
13/09/21-19/09/21
Monday | |
---|---|
Tuesday | Paddington. |
Wednesday | |
Thursday | 12 x {400m (1m pace=2'02'') [200m walk]} |
Friday | |
Saturday | 30 mins alternating 1 mile marathon pace, 1 mile half marathon pace |
Sunday | 2h including 8 miles at marathon pace |
20/09/21-26/09/21
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 7-9 x {800m (5k pace=4'20'') [2min]}. Total distance 7200m |
Friday | |
Saturday | 5 x {1600m (5k pace=8'40'') [3min]} total 8000m - slower runners do 1200m |
Sunday |
27/09/21-03/10/21
It’s London Marathon this week, so do your own race day preparation race on Saturday and soak up some motivation on the Sunday
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 400m (5k pace=2'10'') [1min] 800m (5k pace=4'20'') [2 min] 1200m (5k pace=6'30'') [2min] 1600m (5k pace=8'40'') [3min] 1200m (5k pace=6'30'') [2min] 800m (5k pace=4'20'') [1min] 400m (5k pace=2'10'') - midlle 1600m optional |
Friday | |
Saturday | 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. |
Sunday |
04/10/21-10/10/21
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 12 x {400m (1m pace=2'02'') [200m walk]} |
Friday | |
Saturday | 30 mins alternating 1 mile marathon pace, 1 mile half marathon pace |
Sunday |
11/10/21-17/10/21
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Marathon pace fartlek, 1hr |
Friday | |
Saturday | 3 x {1600m (5k pace=8'40'') [4min]} total 4800m |
Sunday |
18/10/21-24/10/21
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 | |
Friday | |
Saturday | |
Sunday | Race Day |
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: