Facebook Twitter Instagram
Log in
Image

Manchester Marathon Schedule 2019 (7 April)

This schedule assumes you are already able to run for 1h30 continuously.

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

31/12/18-06/01/19

Monday  
Tuesday Paddington. 5 miles Easy (55 mins)
Wednesday  
Thursday 4-5 x {800m (5k pace=4'20'') [200m jog]}. Total distance 4000m + 800m recovery.
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

Week 2

07/01/19-13/01/19

Monday  
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 11 miles Easy (2h02)

Week 3

14/01/19-20/01/19

Monday  
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 Fred Hughes 10 or Benfleet 15

Week 4

21/01/19-27/01/19

If you don't run the Southern cross country champs, do the Sunday run at a steady pace.

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 5-6 x {800m (5k pace=4'20'') [200m jog]}. Total distance 4800m + 1000m recovery.
Friday  
Saturday  
Sunday 9 miles Easy (1h40)

Week 5

28/01/19-03/02/19

Why not do the fast bit of your Sunday run at Regent's Park 10K?

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 3x {1000m (10k pace=5'39'') [2min] 1000m (10m pace=5'49'') [2min]} - Total distance 6000m
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 6

04/02/19-10/02/19

Monday  
Tuesday 2x20min Kenyan Hills
Wednesday  
Thursday 5 x {1600m (10m pace=9'18'') [2min]}. Total distance 8000m. Slower runners should do 1200m reps.
Friday  
Saturday  
Sunday 12 miles Easy (2h13)

Week 7

11/02/19-17/02/19

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
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 16 miles Easy (2h57)

Week 8

18/02/19-24/02/19

Monday  
Tuesday Highgate. 5 miles Easy, 2 miles Threshold (1h14)
Wednesday  
Thursday 6-8 x{800m (5k pace=4'20'') [400m jog]}- 6400m hard, 3200 easy.
Friday  
Saturday  
Sunday Wokingham Half Marathon

Week 9

25/02/19-03/03/19

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 10x200m (1m pace=1'01'') [200m jog]
Friday  
Saturday  
Sunday 18 miles Easy (3h19)

Week 10

04/03/19-10/03/19

Monday  
Tuesday Highgate. 7 miles Easy (1h17)
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 11 miles Easy (2h02)

Week 11

11/03/19-17/03/19

This Sunday is a race day preparation race. Don't go mad, do no more at race pace than suggested, and if you're not feeling it, take it easy throughout.

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h04)
Wednesday  
Thursday 8-10 x{800m (5k pace=4'20'') [2m]}- 8000m hard
Friday  
Saturday  
Sunday 20 miles Easy (3h41)

Week 12

18/03/19-24/03/19

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday 12 x 400m (1m pace=2'02'') [200m walk]
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h55)

Week 13

25/03/19-31/03/19

Monday  
Tuesday Highgate. 7 miles Steady (1h11)
Wednesday  
Thursday Marathon pace fartlek, 1hr
Friday  
Saturday  
Sunday 8 miles Easy (1h29)

Week 14

01/04/19-07/04/19

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 2 miles Easy (22 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: