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*** Due to coronavirus, Mornington Chasers running sessions have been suspended. We’re having online fitness sessions instead, check out our calendar and Facebook group for more information. ***

Generic Marathon Schedule

This schedule isn't targetted for any particular race, it just gives you a general idea of a sensible plan. You'll need to find your own races and perhaps move some of the long runs round to fit. For speed work, do our usual club sessions except where something specific is given.

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.

Mon Tue Wed Thu Fri Sat Sun
Week 1
 Highgate. 7 miles Easy (1h17) Speed work  11 miles Easy (2h02)
30 Mar to 05 Apr
Week 2
 Heath. 6 miles Steady (1h01) Speed work  10K Race
06 Apr to 12 Apr
Week 3
 Heath. 4 miles Easy, 2 miles Threshold (1h03) Speed work  12 miles Easy (2h13)
13 Apr to 19 Apr
Week 4
 Heath. 6 miles Easy (1h06) Speed work  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
20 Apr to 26 Apr
Week 5
 Heath. 6 miles Steady (1h01) Speed work  13 miles Easy (2h24)
27 Apr to 03 May
Week 6
 Heath. 4 miles Easy, 2 miles Threshold (1h03) Speed work  16 miles Easy (2h57)
04 May to 10 May
Week 7
 Heath. 6 miles Easy (1h06) Speed work  10K Race
11 May to 17 May
Week 8
 Heath Extension. 9 miles Steady (1h32) Speed work  4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)
18 May to 24 May
Week 9
 Heath. 3 miles Easy, 2 miles Race Pace (53 mins) Speed work  18 miles Easy (3h19)
25 May to 31 May
Week 10
 Heath. 6 miles Easy (1h06) Speed work  Half Marathon Trail Race
01 Jun to 07 Jun
Week 11
 Heath. 3 miles Easy, 2 miles Race Pace (53 mins) Speed work  20 miles Easy (3h41)
08 Jun to 14 Jun
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.
Week 12
 Heath. 6 miles Easy (1h06) Speed work, but reduced quantity  Half Marathon Race
15 Jun to 21 Jun
Week 13
 Heath. 6 miles Steady (1h01) 12 x 400m at mile pace, 200m walk recovery  5 miles Easy, 5 miles Steady, 4 miles Race Pace (2h26)
22 Jun to 28 Jun
Week 14
 Heath. 6 miles Steady (1h01) Marathon pace fartlek, 1hr  8 miles Easy (1h29)
29 Jun to 05 Jul
Week 15
 12x200m sprints. Jog recovery 2 miles Easy (22 mins)  Race Day
06 Jul to 12 Jul
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.

 

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: