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.
06/07/15-12/07/15
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
13/07/15-19/07/15
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday | Summer League |
20/07/15-26/07/15
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
27/07/15-02/08/15
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
03/08/15-09/08/15
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
10/08/15-16/08/15
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
17/08/15-23/08/15
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday | Summer League |
24/08/15-30/08/15
Monday | |
---|---|
Tuesday | Heath Extension. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
31/08/15-06/09/15
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
07/09/15-13/09/15
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday | Farnham Pilgrim Half Marathon |
14/09/15-20/09/15
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 |
21/09/15-27/09/15
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed work, but reduced quantity |
Friday | |
Saturday | |
Sunday | Ealing Half Marathon |
28/09/15-04/10/15
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 12 x 400m at mile pace, 200m walk recovery |
Friday | |
Saturday | |
Sunday |
05/10/15-11/10/15
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Marathon pace fartlek, 1hr |
Friday | |
Saturday | |
Sunday |
12/10/15-18/10/15
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: