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Cranking it up for Christmas

A gradual increase of distance on the Sunday runs will prepare you for distance training in spring. During the week, the focus is on strength.

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

19/11/18-25/11/18

Monday  
Tuesday Tussauds. 5.5 miles Steady (56 mins)
Wednesday  
Thursday 4-5 x (800m (5k pace=4'20'') [90s])
Friday  
Saturday  
Sunday 8 miles Easy (1h29)

Week 2

26/11/18-02/12/18

Monday  
Tuesday Tussauds. 5.5 miles Steady (56 mins)
Wednesday  
Thursday Oregon circuits - 400m fast followed by circuit exercises for 20secs as called by the coach e.g. squats, push ups, burpees, squat thrusts, lunges, plank, sit ups, high knees, leg raises. 25 min total duration.
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

Week 3

03/12/18-09/12/18

Monday  
Tuesday 2x( 5 x 40sec hill sprints, jog/walk recovery) 3min jog between sets
Wednesday  
Thursday 3000m time trial
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 4

10/12/18-16/12/18

Monday  
Tuesday 2x( 6 x 40sec hill sprints, jog/walk recovery) 3min jog between sets
Wednesday  
Thursday 5-6 x (800m (5k pace=4'20'') [90s])
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

Week 5

17/12/18-23/12/18

Monday  
Tuesday 10x( 40sec hill sprints, jog/walk recovery)
Wednesday  
Thursday 30 min Parlauf, 400m efforts at 3k pace
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

Week 6

24/12/18-30/12/18

Monday  
Tuesday Whatever you want to do. Merry Xmas!
Wednesday  
Thursday No track session. 12 x ( 40sec hill sprints, jog/walk recovery) or 20min threshold
Friday  
Saturday  
Sunday 11 miles Easy (2h02)

 

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: