This schedule assumes you are already able to run for 1h45 continuously
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.
04/01/16-10/01/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
11/01/16-17/01/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
18/01/16-24/01/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday | Fred Hughes 10 |
25/01/16-31/01/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
01/02/16-07/02/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
08/02/16-14/02/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
15/02/16-21/02/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
22/02/16-28/02/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
29/02/16-06/03/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
07/03/16-13/03/16
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. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday | Finchley 20 - take it easy though! Max 6 miles race pace |
14/03/16-20/03/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
21/03/16-27/03/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
28/03/16-03/04/16
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 12 x 400m at mile pace, 200m walk recovery |
Friday | |
Saturday | |
Sunday | Paddock Wood Half Marathon |
04/04/16-10/04/16
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Marathon pace fartlek, 1hr |
Friday | |
Saturday | |
Sunday |
11/04/16-17/04/16
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 | |
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: