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London Marathon Schedule 2017

This schedule assumes you are already able to run for 1h45 continuously.

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

09/01/17-15/01/17

Maybe a headtorch run on Tuesday?

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday Oregon Circuits
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 2

16/01/17-22/01/17

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday Cruise Intervals
Friday  
Saturday  
Sunday Fred Hughes 10

Week 3

23/01/17-29/01/17

Monday  
Tuesday Highgate. 5 miles Easy, 2 miles Threshold (1h14)
Wednesday  
Thursday Short Intervals: 6x 600m (5k pace=3'15'') [200m Active Recovery]
Friday  
Saturday  
Sunday 12 miles Easy (2h13)

Week 4

30/01/17-05/02/17

Maybe a headtorch run on Tuesday?

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday Short Intervals: 30’ Pair Run
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 5

06/02/17-12/02/17

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday Mixed Intervals –12s & 6s: 3x 1,200m (5k pace=6'30'') [400m Jog Recovery] 2x 600m (5k pace=3'15'') [200m Float]
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 6

13/02/17-19/02/17

Monday  
Tuesday Highgate. 5 miles Easy, 2 miles Threshold (1h14)
Wednesday  
Thursday Alternations: 8x 700m (10k pace=3'57'') [300m (10m pace=1'45'')]
Friday  
Saturday  
Sunday 16 miles Easy (2h57)

Week 7

20/02/17-26/02/17

Maybe a headtorch run on Tuesday?

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday Mixed Intervals – 12s & 2s: 3x 1,200m (5k pace=6'30'') [400m Jog Recovery] 6x 200m (5k pace=1'05'') [200m Float]
Friday  
Saturday  
Sunday 18 miles Easy (3h19)

Week 8

27/02/17-05/03/17

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday Short Intervals – 10x 200m (3k pace=1'03'') [200m Steady]
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 9

06/03/17-12/03/17

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04)
Wednesday  
Thursday Tempoflex: 6x 1,000m (3k pace=5'15'') [200m Jog Recovery]
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 10

13/03/17-19/03/17

You might like to join the Brighton marathoners on the Richmond river route

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday 1500m Time Trial Pyramid 200 - 400 - 800 - 1000 - 1000 - 800 - 400 - 200
Friday  
Saturday  
Sunday 5 miles Easy, 5 miles Steady, 4 miles Race Pace (2h26)

Week 11

20/03/17-26/03/17

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 last big run.

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04)
Wednesday  
Thursday Long Intervals/Cut-Down: 5x 800m (5k pace=4'20'') [200m Float] 300m (3k pace=1'35'') [1’ 30’’ Rest]
Friday  
Saturday  
Sunday Gade Valley 20 miler - take it easy though! Max 6 miles race pace

Week 12

27/03/17-02/04/17

Maybe a headtorch run on Tuesday?

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday Reverse Pyramid: 1600m 1200m 800m 400m
Friday  
Saturday  
Sunday Paddock Wood Half Marathon

Week 13

03/04/17-09/04/17

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday 12 x 400m (1m pace=2'02'') [200m walk]
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 14

10/04/17-16/04/17

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday Marathon pace fartlek, 1hr
Friday  
Saturday  
Sunday 8 miles Easy (1h29)

Week 15

17/04/17-23/04/17

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 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: