Abingdon Marathon Schedule 2021

Once you've finished the Golden Stag mile schedule, this will lead you through to Abingdon Marathon success.

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

05/07/21-11/07/21

Monday
Tuesday	Regent's Park. 5 miles Easy (55 - 59 mins)
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	9 miles Easy (1h40 - 1h45)

Week 2

12/07/21-18/07/21

Monday
Tuesday	Heath. 6 miles Easy (1h06 - 1h10)
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	11 miles Easy (2h02 - 2h09)

Week 3

19/07/21-25/07/21

Monday
Tuesday	Heath. 6 miles Steady (1h01 - 1h06)
Wednesday
Thursday	8-10x {600m (5k pace=3'15'') [2min]}. Total distance 6000m
Friday
Saturday	3 miles Easy (33 - 35 mins)
Sunday	12 miles Easy (2h13 - 2h21)

Week 4

26/07/21-01/08/21

Monday
Tuesday	Heath. 6 miles Steady (1h01 - 1h06)
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	11 miles Easy (2h02 - 2h09)

Week 5

02/08/21-08/08/21

Monday
Tuesday	Heath. 4 miles Easy, 2 miles Threshold (1h03 - 1h05)
Wednesday
Thursday	5-7x {800m (5k pace=4'20'') [2min]}. Total distance 6400m
Friday
Saturday	20 mins threshold
Sunday	13 miles Easy (2h24 - 2h32)

Week 6

09/08/21-15/08/21

Monday
Tuesday	Regent's Park. 5 miles Easy (55 - 59 mins)
Wednesday
Thursday	4-5x {400m (10k pace=2'16'') into 400m (3k pace=2'06'') into 200m (mile)} [2min]. Total distance 5000m
Friday
Saturday	3 miles Easy (33 - 35 mins)
Sunday	2h with Summer League Dulwich Park at marathon Pace

Week 7

16/08/21-22/08/21

Monday
Tuesday	Heath. 4 miles Easy, 2 miles Threshold (1h03 - 1h05)
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

Week 8

23/08/21-29/08/21

Monday
Tuesday	Heath. 6 miles Steady (1h01 - 1h06)
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	16 miles Easy (2h57 - 3h07)

Week 9

30/08/21-05/09/21

Monday
Tuesday	Heath. 4 miles Easy, 2 miles Threshold (1h03 - 1h05)
Wednesday
Thursday	3x {1600m (13m pace=9'27'') [3min]}. Total distance 4800m
Friday
Saturday	Rest
Sunday	Paddock Wood Half Marathon

Week 10

06/09/21-12/09/21

Monday
Tuesday	Highgate. 5 miles Easy, 2 miles Threshold (1h14 - 1h17)
Wednesday
Thursday	30 minute Paarlauf
Friday
Saturday	Southern Athletics Parliament Hill
Sunday	18 miles Easy (3h19 - 3h31)

Week 11

13/09/21-19/09/21

Monday
Tuesday	Paddington. 5 miles Easy (55 - 59 mins)
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

Week 12

20/09/21-26/09/21

Monday
Tuesday	Highgate. 7 miles Steady (1h11 - 1h17)
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	11 miles Easy (2h02 - 2h09)

Week 13

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. 4 miles Easy, 2 miles Race Pace (1h04 - 1h07)
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

Week 14

04/10/21-10/10/21

Monday
Tuesday	Highgate. 7 miles Steady (1h11 - 1h17)
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	4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55 - 2h01)

Week 15

11/10/21-17/10/21

Monday
Tuesday	Highgate. 7 miles Steady (1h11 - 1h17)
Wednesday
Thursday	Marathon pace fartlek, 1hr
Friday
Saturday	3 x {1600m (5k pace=8'40'') [4min]} total 4800m
Sunday	8 miles Easy (1h29 - 1h34)

Week 16

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	2 miles Easy (22 - 23 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:

If you are ill or injured, rest.
If you miss some sessions, just let them go. Don't try and catch up and don't beat yourself up. Everyone misses some sessions, you don't have to hit every one to achieve your goal.
Don't worry if you have a bad session or even a couple of bad weeks. It happens to all of us. But if you do continue to find the schedule too tough, ease off.
All times and distances are approximate. If you're doing a tough route, run by time rather than distance as it is the effort you put in that counts not the distance.