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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 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)

Week 2

12/07/21-18/07/21

Monday  
Tuesday Heath. 6 miles Easy (1h06)
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)

Week 3

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 3 miles Easy (33 mins)
Sunday 12 miles Easy (2h13)

Week 4

26/07/21-01/08/21

Monday  
Tuesday Heath. 6 miles Steady (1h01)
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)

Week 5

02/08/21-08/08/21

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

Week 6

09/08/21-15/08/21

Monday  
Tuesday Regent's Park. 5 miles Easy (55 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 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)
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)
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)

Week 9

30/08/21-05/09/21

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h03)
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)
Wednesday  
Thursday 30 minute Paarlauf
Friday  
Saturday Southern Athletics Parliament Hill
Sunday 18 miles Easy (3h19)

Week 11

13/09/21-19/09/21

Monday  
Tuesday Paddington. 5 miles Easy (55 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)
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)

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)
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)
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)

Week 15

11/10/21-17/10/21

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

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 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: