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Abingdon Marathon 2022

Abingdon Marathon is a flat autumn marathon and is pretty easy to get to from London - an excellent choice if you fancy a marathon this autumn.

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

11/07/22-17/07/22

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday 2x (beginner) or 4x {1200m (10k pace=6'47'') [2 min static recovery]}. Total 2400m-4800m hard
Friday  
Saturday  
Sunday 10K Dulwich

Week 2

18/07/22-24/07/22

Monday  
Tuesday Heath. 6 miles Steady (1h01 - 1h06)
Wednesday  
Thursday 3x {2000m (10k pace=11'18'') [2-3 min static recovery]}. Total 4000-6000m hard.
Friday  
Saturday  
Sunday 11 miles Easy (2h02 - 2h09)

Week 3

25/07/22-31/07/22

"Fast bit can be done in RP 10K"

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h03 - 1h05)
Wednesday  
Thursday 3x {2000m (10k pace=11'18'') [2-3 min static recovery]}. Total 4000-6000m hard.
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55 - 2h01)

Week 4

01/08/22-07/08/22

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday 6x {1000m (10k pace=5'39'') [2 min static recovery]}. Total 3000m-6000m hard"
Friday  
Saturday  
Sunday 12 miles Easy (2h13 - 2h21)

Week 5

08/08/22-14/08/22

Monday  
Tuesday Heath. 6 miles Steady (1h01 - 1h06)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 16 miles Easy (2h57 - 3h07)

Week 6

15/08/22-21/08/22

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday 3-4x {2000m (10k pace=11'18'') [2-3 min static recovery]}. Total 4000-8000m hard."
Friday  
Saturday  
Sunday Battersea 10K

Week 7

22/08/22-28/08/22

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h03 - 1h05)
Wednesday  
Thursday 5x {1000m (10k pace=5'39'') [90 second static recovery]}
Friday  
Saturday  
Sunday 18 miles Easy (3h19 - 3h31)

Week 8

29/08/22-04/09/22

Monday  
Tuesday Heath Extension. 9 miles Steady (1h32 - 1h40)
Wednesday  
Thursday 8x {400m (10k pace=2'16'') [1min static recovery]}
Friday  
Saturday  
Sunday The Big Half

Week 9

05/09/22-11/09/22

Monday  
Tuesday Highgate. 7 miles Easy (1h17 - 1h22)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 13 miles Easy (2h24 - 2h32)

Week 10

12/09/22-18/09/22

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04 - 1h07)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55 - 2h01)

Week 11

19/09/22-25/09/22

Make this Sunday a race day practice run. Try out what you will eat and what you will wear on the big day. Above all, enjoy your longest run.

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04 - 1h07)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 20 miles Easy (3h41 - 3h54)

Week 12

26/09/22-02/10/22

Monday  
Tuesday Highgate. 7 miles Easy (1h17 - 1h22)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 11 miles Easy (2h02 - 2h09)

Week 13

03/10/22-09/10/22

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04 - 1h07)
Wednesday  
Thursday 12 x 400m at mile pace, 200m walk recovery
Friday  
Saturday  
Sunday 5 miles Easy, 5 miles Steady, 4 miles Race Pace (2h26 - 2h34)

Week 14

10/10/22-16/10/22

Monday  
Tuesday Highgate. 7 miles Steady (1h11 - 1h17)
Wednesday  
Thursday Marathon pace fartlek, 1hr
Friday  
Saturday  
Sunday 8 miles Easy (1h29 - 1h34)

Week 15

17/10/22-23/10/22

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 sprints. 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: