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Abingdon Marathon Schedule 2015

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

06/07/15-12/07/15

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 11 miles Easy (2h02 - 2h09)

Week 2

13/07/15-19/07/15

Monday  
Tuesday Heath. 6 miles Steady (1h01 - 1h06)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday Summer League

Week 3

20/07/15-26/07/15

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h03 - 1h05)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 12 miles Easy (2h13 - 2h21)

Week 4

27/07/15-02/08/15

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55 - 2h01)

Week 5

03/08/15-09/08/15

Monday  
Tuesday Heath. 6 miles Steady (1h01 - 1h06)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 13 miles Easy (2h24 - 2h32)

Week 6

10/08/15-16/08/15

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h03 - 1h05)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 16 miles Easy (2h57 - 3h07)

Week 7

17/08/15-23/08/15

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday Summer League

Week 8

24/08/15-30/08/15

Monday  
Tuesday Heath Extension. 9 miles Steady (1h32 - 1h40)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55 - 2h01)

Week 9

31/08/15-06/09/15

Monday  
Tuesday Heath. 3 miles Easy, 2 miles Race Pace (53 - 55 mins)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 18 miles Easy (3h19 - 3h31)

Week 10

07/09/15-13/09/15

Monday  
Tuesday Highgate. 7 miles Easy (1h17 - 1h22)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday Farnham Pilgrim Half Marathon

Week 11

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

Week 12

21/09/15-27/09/15

Monday  
Tuesday Highgate. 7 miles Easy (1h17 - 1h22)
Wednesday  
Thursday Speed work, but reduced quantity
Friday  
Saturday  
Sunday Ealing Half Marathon

Week 13

28/09/15-04/10/15

Monday  
Tuesday Highgate. 7 miles Steady (1h11 - 1h17)
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

05/10/15-11/10/15

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

Week 15

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 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: