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.
09/01/17-15/01/17
Maybe a headtorch run on Tuesday?
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Oregon Circuits |
Friday | |
Saturday | |
Sunday |
16/01/17-22/01/17
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Cruise Intervals |
Friday | |
Saturday | |
Sunday |
23/01/17-29/01/17
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Short Intervals: 6x 600m (5k pace=3'15'') [200m Active Recovery] |
Friday | |
Saturday | |
Sunday |
30/01/17-05/02/17
Maybe a headtorch run on Tuesday?
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Short Intervals: 30’ Pair Run |
Friday | |
Saturday | |
Sunday |
06/02/17-12/02/17
Monday | |
---|---|
Tuesday | Highgate. |
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 |
13/02/17-19/02/17
Maybe a headtorch run on Tuesday?
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Alternations: 8x 700m (10k pace=3'57'') [300m (10m pace=1'45'')] |
Friday | |
Saturday | |
Sunday |
20/02/17-26/02/17
Monday | |
---|---|
Tuesday | Highgate. |
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 |
27/02/17-05/03/17
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Short Intervals – 10x 200m (3k pace=1'03'') [200m Steady] |
Friday | |
Saturday | |
Sunday |
06/03/17-12/03/17
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Tempoflex: 4x 1,000m (3k pace=5'15'') [200m Jog Recovery] |
Friday | |
Saturday | |
Sunday | Either race Thames Meander Half Marathon on the Saturday or do 2h15 Easy on the Sunday |
13/03/17-19/03/17
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 1500m Time Trial Pyramid 200 - 400 - 800 - 1000 - 1000 - 800 - 400 - 200 |
Friday | |
Saturday | |
Sunday | Richmond river route - 20 miles, max 6miles race pace |
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. |
Wednesday | |
Thursday | 12 x 400m (1m pace=2'02'') [200m walk] |
Friday | |
Saturday | |
Sunday |
27/03/17-02/04/17
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Marathon pace fartlek, 1hr |
Friday | |
Saturday | |
Sunday |
03/04/17-09/04/17
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 | |
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: