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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.

Week 1

03/04/23-09/04/23

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 11 miles Easy (2h02 - 2h09)

Week 2

10/04/23-16/04/23

Monday  
Tuesday Heath. 6 miles Steady (1h01 - 1h06)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 10K Race

Week 3

17/04/23-23/04/23

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h03 - 1h05)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 12 miles Easy (2h13 - 2h21)

Week 4

24/04/23-30/04/23

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55 - 2h01)

Week 5

01/05/23-07/05/23

Monday  
Tuesday Heath. 6 miles Steady (1h01 - 1h06)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 13 miles Easy (2h24 - 2h32)

Week 6

08/05/23-14/05/23

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h03 - 1h05)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 16 miles Easy (2h57 - 3h07)

Week 7

15/05/23-21/05/23

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 10K Race

Week 8

22/05/23-28/05/23

Monday  
Tuesday Heath Extension. 9 miles Steady (1h32 - 1h40)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55 - 2h01)

Week 9

29/05/23-04/06/23

Monday  
Tuesday Heath. 3 miles Easy, 2 miles Race Pace (53 - 55 mins)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 18 miles Easy (3h19 - 3h31)

Week 10

05/06/23-11/06/23

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday Half Marathon Trail Race

Week 11

12/06/23-18/06/23

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. 3 miles Easy, 2 miles Race Pace (53 - 55 mins)
Wednesday  
Thursday Speed work
Friday  
Saturday  
Sunday 20 miles Easy (3h41 - 3h54)

Week 12

19/06/23-25/06/23

Monday  
Tuesday Heath. 6 miles Easy (1h06 - 1h10)
Wednesday  
Thursday Speed work, but reduced quantity
Friday  
Saturday  
Sunday Half Marathon Race

Week 13

26/06/23-02/07/23

Monday  
Tuesday Heath. 6 miles Steady (1h01 - 1h06)
Wednesday  
Thursday 12 x 400m at mile pace, 200m walk recovery
Friday  
Saturday  
Sunday 5 miles Easy, 5 miles Steady, 4 miles Race Pace (2h26 - 2h34)

Week 14

03/07/23-09/07/23

Monday  
Tuesday Heath. 6 miles Steady (1h01 - 1h06)
Wednesday  
Thursday Marathon pace fartlek, 1hr
Friday  
Saturday  
Sunday 8 miles Easy (1h29 - 1h34)

Week 15

10/07/23-16/07/23

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 2 miles Easy (22 - 23 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: