This schedule assumes you are already able to run for 1h30 continuously.
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.
31/12/18-06/01/19
Monday | |
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Tuesday | Paddington. |
Wednesday | |
Thursday | 4-5 x {800m (5k pace=4'20'') [200m jog]}. Total distance 4000m + 800m recovery. |
Friday | |
Saturday | |
Sunday |
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 |
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 |
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 | |
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Tuesday | Highgate. |
Wednesday | |
Thursday | 5-6 x {800m (5k pace=4'20'') [200m jog]}. Total distance 4800m + 1000m recovery. |
Friday | |
Saturday | |
Sunday |
28/01/19-03/02/19
Why not do the fast bit of your Sunday run at Regent's Park 10K?
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 3x {1000m (10k pace=5'39'') [2min] 1000m (10m pace=5'49'') [2min]} - Total distance 6000m |
Friday | |
Saturday | |
Sunday |
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 |
11/02/19-17/02/19
Monday | |
---|---|
Tuesday | Highgate. |
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 |
18/02/19-24/02/19
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 6-8 x{800m (5k pace=4'20'') [400m jog]}- 6400m hard, 3200 easy. |
Friday | |
Saturday | |
Sunday | Wokingham Half Marathon |
25/02/19-03/03/19
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 10x200m (1m pace=1'01'') [200m jog] |
Friday | |
Saturday | |
Sunday |
04/03/19-10/03/19
Monday | |
---|---|
Tuesday | Highgate. |
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 |
11/03/19-17/03/19
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. |
Wednesday | |
Thursday | 8-10 x{800m (5k pace=4'20'') [2m]}- 8000m hard |
Friday | |
Saturday | |
Sunday |
18/03/19-24/03/19
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Pyramid: 400m (5k pace=2'10'') [60s] 800m (5k pace=4'20'') [90s] 1200m (5k pace=6'30'') [2min] 1600m (5k pace=8'40'') [3min] 1200m (5k pace=6'30'') [2min] 800m (5k pace=4'20'') [90s] 400m (5k pace=2'10'') - 6400m total. Middle 1600m can be dropped. |
Friday | |
Saturday | |
Sunday |
25/03/19-31/03/19
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 12 x 400m (1m pace=2'02'') [200m walk] |
Friday | |
Saturday | |
Sunday |
01/04/19-07/04/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Marathon pace fartlek, 1hr |
Friday | |
Saturday | |
Sunday |
08/04/19-14/04/19
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 | |
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: