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London Marathon Schedule 2018

This schedule assumes you are already able to run for 1h30 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

01/01/18-07/01/18

How fast should you do the Parkrun? It's up to you. Some of the parkruns in this schedule are marked as "hard", but all the others you can choose how to run it yourself depending on how you feel. Take it easy if you feel tired. Learn to listen to your body and adapt your plans."

Monday  
Tuesday 2 x 10min Kenyan Hills
Wednesday  
Thursday 1600m (10m pace=9'18'') [3min] 4 x {400m (1m pace=2'02'') [2min]} 1600m (10m pace=9'18''). Total distance 4800m.
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

Week 2

08/01/18-14/01/18

Monday  
Tuesday 2x15min Kenyan Hills
Wednesday  
Thursday 4 x {1600m (10m pace=9'18'') [3min]}. Total distance 6400m. Slower runners should do 1200m reps.
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 3

15/01/18-21/01/18

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 3x {1000m (10k pace=5'39'') [2min] 1000m (10m pace=5'49'') [2min]} - Total distance 6000m
Friday  
Saturday  
Sunday Fred Hughes 10

Week 4

22/01/18-28/01/18

Monday  
Tuesday Highgate. 5 miles Easy, 2 miles Threshold (1h14)
Wednesday  
Thursday 4 x {800m (5k pace=4'20'') [200m jog]}. Total distance 3200m + 600m recovery.
Friday  
Saturday  
Sunday 12 miles Easy (2h13)

Week 5

29/01/18-04/02/18

Monday  
Tuesday 2x20min Kenyan Hills
Wednesday  
Thursday 5 x {1600m (10m pace=9'18'') [3min]}. Total distance 8000m. Slower runners should do 1200m reps.
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 6

05/02/18-11/02/18

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday Pyramid: 400m (3k pace=2'06'') [60s] 800m (5k pace=4'20'') [90s] 1200m (5k pace=6'30'') [3min] 1200m (5k pace=6'30'') [2min] 800m (5k pace=4'20'') [90s] 400m (3k pace=2'06'') - Total distance 4800m. One 1200m can be dropped.
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 7

12/02/18-18/02/18

Monday  
Tuesday Highgate. 5 miles Easy, 2 miles Threshold (1h14)
Wednesday  
Thursday Between 5 and 6 x800m (5k pace=4'20'') [400m jog] - 4800m hard, 2000 easy.
Friday  
Saturday  
Sunday 16 miles Easy (2h57)

Week 8

19/02/18-25/02/18

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 10x200m (1m pace=1'01'') [200m jog]
Friday  
Saturday  
Sunday Rest or recovery jog if you did the National XC. 2h easy if you didn't.

Week 9

26/02/18-04/03/18

Why not do the fast bit of this run at Regent's Park 10K? It's our club championship. Maybe a headtorch run on Tuesday?

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday 1600m (10m pace=9'18'') [2min] 3x800m (5k pace=4'20'') (400m jog) 4x200m (1m pace=1'01'') [200m jog] - total 4800m hard, 2000m easy (Note to coach: there is a different session for those targeting the weekend's 10K. See the Brighton schedule.)
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 10

05/03/18-11/03/18

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04)
Wednesday  
Thursday Between 6 and 8 x800m (5k pace=4'20'') [400m jog] - 6400m hard, 2800 easy.
Friday  
Saturday  
Sunday 18 miles Easy (3h19)

Week 11

12/03/18-18/03/18

Maybe a headtorch run on Tuesday?

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday 6x {400m (10m pace=2'20'') 400m (Easy)} No recovery - total 4800m
Friday  
Saturday  
Sunday Hampton Court Half Marathon or Ashridge Boundary Run on the Saturday

Week 12

19/03/18-25/03/18

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 Pyramid: 400m (5k pace=2'10'') [60s] 800m (5k pace=4'20'') [90s] 1200m (5k pace=6'30'') [2min] 1600m (5k pace=8'40'') [3min] 1200m (5k pace=6'30'') [2min] 800m (5k pace=4'20'') [90s] 400m (5k pace=2'10'') - 6400m total. Middle 1600m can be dropped.
Friday  
Saturday  
Sunday Gade Valley 20 miler - take it easy though! Max 6 miles race pace

Week 13

26/03/18-01/04/18

Maybe a headtorch run on Tuesday?

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
Wednesday  
Thursday 4x200m (1m pace=1'01'') [60s] 2x400m (10k pace=2'16'') [60s] 4x200m (5k pace=1'05'') [60s] 2x400m (10k pace=2'16'') [60s] 4x200m (1m pace=1'01'') - 4000m total (Note to coach: there is a different session for Brighton Marathoners)
Friday  
Saturday  
Sunday 13 miles Easy (2h24)

Week 14

02/04/18-08/04/18

Monday  
Tuesday Heath. 6 miles Steady (1h01)
Wednesday  
Thursday 12 x 400m (1m pace=2'02'') [200m walk] (Note to coach: there is a different session for Paddock Wood runners, turn away Brighton Marathoners!)
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 15

09/04/18-15/04/18

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

Week 16

16/04/18-22/04/18

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 strides. 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: