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.
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.
05/05/25-11/05/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
12/05/25-18/05/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday | 10K Race |
19/05/25-25/05/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
26/05/25-01/06/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
02/06/25-08/06/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
09/06/25-15/06/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
16/06/25-22/06/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday | 10K Race |
23/06/25-29/06/25
Monday | |
---|---|
Tuesday | Heath Extension. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
30/06/25-06/07/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
07/07/25-13/07/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday | Half Marathon Trail Race |
14/07/25-20/07/25
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.
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work |
Friday | |
Saturday | |
Sunday |
21/07/25-27/07/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed work, but reduced quantity |
Friday | |
Saturday | |
Sunday | Half Marathon Race |
28/07/25-03/08/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 12 x 400m at mile pace, 200m walk recovery |
Friday | |
Saturday | |
Sunday |
04/08/25-10/08/25
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Marathon pace fartlek, 1hr |
Friday | |
Saturday | |
Sunday |
11/08/25-17/08/25
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: