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.
30/12/19-05/01/20
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 |
06/01/20-12/01/20
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 |
13/01/20-19/01/20
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 |
20/01/20-26/01/20
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 |
27/01/20-02/02/20
Why not do the fast bit of your Sunday run at Regent's Park 10K? Alternatively, do your long run on Saturday with the fast bit at the Chingford League
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 3x {1000m (10k pace=5'39'') [2min] 1000m (10m pace=5'49'') [2min]} - Total distance 6000m |
Friday | |
Saturday | |
Sunday |
03/02/20-09/02/20
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 |
10/02/20-16/02/20
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | Beer Mile and/or 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 |
17/02/20-23/02/20
"If you prefer, do this session next Sunday and instead race the Wokingham half marathon"
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 6-8 x{800m (5k pace=4'20'') [400m jog]}- 6400m hard, 3200 easy. |
Friday | |
Saturday | |
Sunday |
24/02/20-01/03/20
Why not do the fast bit of your Sunday run at Regent's Park 10K?
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 10x200m (1m pace=1'01'') [200m jog] |
Friday | |
Saturday | |
Sunday |
02/03/20-08/03/20
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 |
09/03/20-15/03/20
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 8-10 x{800m (5k pace=4'20'') [2m]}- 8000m hard |
Friday | |
Saturday | |
Sunday |
16/03/20-22/03/20
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 | 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 | Gade Valley 20 miles. If it will take you longer than 2h45, do it at 100% easy pace. Otherwise if it will take you longer than 2h15, max 6 miles race pace. Faster runners can do 50% at race pace. |
23/03/20-29/03/20
Maybe a headtorch run on Tuesday?
Monday | |
---|---|
Tuesday | Paddington. |
Wednesday | |
Thursday | 3x{6 min marathon pace, 6 min 10K pace} |
Friday | |
Saturday | |
Sunday |
30/03/20-05/04/20
Monday | |
---|---|
Tuesday | 2 x Outer circle (Half marathon pace) [3 min recovery] |
Wednesday | |
Thursday | 6x {400m (10m pace=2'20'') 400m (Easy)} No recovery - total 4800m |
Friday | |
Saturday | |
Sunday | Paddock Wood Half Marathon |
06/04/20-12/04/20
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 12 x 400m (1m pace=2'02'') [200m walk] |
Friday | |
Saturday | |
Sunday |
13/04/20-19/04/20
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Marathon pace fartlek, 1hr |
Friday | |
Saturday | |
Sunday |
20/04/20-26/04/20
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: