This schedule assumes you are already able to run for 1h30 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.
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 | |
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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 |
08/01/18-14/01/18
Monday | |
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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 |
15/01/18-21/01/18
Monday | |
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Tuesday | Highgate. |
Wednesday | |
Thursday | 3x {1000m (10k pace=5'39'') [2min] 1000m (10m pace=5'49'') [2min]} - Total distance 6000m |
Friday | |
Saturday | |
Sunday | Fred Hughes 10 |
22/01/18-28/01/18
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 4 x {800m (5k pace=4'20'') [200m jog]}. Total distance 3200m + 600m recovery. |
Friday | |
Saturday | |
Sunday |
29/01/18-04/02/18
Monday | |
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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 |
05/02/18-11/02/18
Monday | |
---|---|
Tuesday | Highgate. |
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 |
12/02/18-18/02/18
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Between 5 and 6 x800m (5k pace=4'20'') [400m jog] - 4800m hard, 2000 easy. |
Friday | |
Saturday | |
Sunday |
19/02/18-25/02/18
Monday | |
---|---|
Tuesday | Highgate. |
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. |
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 | |
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Tuesday | Highgate. |
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 |
Friday | |
Saturday | |
Sunday |
05/03/18-11/03/18
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Between 6 and 8 x800m (5k pace=4'20'') [400m jog] - 6400m hard, 2800 easy. |
Friday | |
Saturday | |
Sunday |
12/03/18-18/03/18
Maybe a headtorch run on Tuesday?
Monday | |
---|---|
Tuesday | Highgate. |
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 |
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 and don't race the whole thing!
Monday | |
---|---|
Tuesday | Highgate. |
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 |
26/03/18-01/04/18
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 12 x 400m (1m pace=2'02'') [200m walk] |
Friday | |
Saturday | |
Sunday |
02/04/18-08/04/18
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Marathon pace fartlek, 1hr |
Friday | |
Saturday | |
Sunday |
09/04/18-15/04/18
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 | |
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: