This schedule assumes you are already able to run for 1h30 continuously. Use our usual track sessions on a Thursday for your speed sessions.
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.
24/06/19-30/06/19
Monday | |
---|---|
Tuesday | Regent's Park. |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday | Summer League - Perivale |
01/07/19-07/07/19
Monday | |
---|---|
Tuesday | 2 x 10min Kenyan Hills |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday |
08/07/19-14/07/19
Monday | |
---|---|
Tuesday | 2x15min Kenyan Hills |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday |
15/07/19-21/07/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday | Summer League - Regent's Park |
22/07/19-28/07/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday |
29/07/19-04/08/19
Monday | |
---|---|
Tuesday | 2x20min Kenyan Hills |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday |
05/08/19-11/08/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday | 1h15 easy followed by Summer League 10K - Battersea |
12/08/19-18/08/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday |
19/08/19-25/08/19
Monday | |
---|---|
Tuesday | Heath Extension. |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday |
26/08/19-01/09/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday |
02/09/19-08/09/19
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed Session |
Friday | |
Saturday | |
Sunday |
09/09/19-15/09/19
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 | Speed Session |
Friday | |
Saturday | |
Sunday | 20m race prep. Faster runners (e.g. sub 3h) can do 50% at race pace, slower runners (e.g. 4+) should do it all easy |
16/09/19-22/09/19
A practice half marathon will help you finalize your race strategy for the big day. You can swap with next week or the previous week if there's a race you want to do
Monday | |
---|---|
Tuesday | Paddington. |
Wednesday | |
Thursday | Speed Session (very light if racing Sunday) |
Friday | |
Saturday | |
Sunday | Half Marathon (or swap with next Sunday's session) |
23/09/19-29/09/19
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Speed Session (very light if racing Sunday) |
Friday | |
Saturday | |
Sunday |
30/09/19-06/10/19
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 12 x 400m (1m pace=2'02'') [200m walk] |
Friday | |
Saturday | |
Sunday |
07/10/19-13/10/19
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Marathon pace fartlek, 1hr |
Friday | |
Saturday | |
Sunday |
14/10/19-20/10/19
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: