Marathon training schedule (Runners World)

  Mon Tue Wed Thu Fri Sat Sun
Week 1(27-31M) Rest or 4M easy 4M steady with a few strides 4M easy 5M – run to a hill, then 8 x 30 secs uphill, jog down Rest 5M steady, cross-country or parkrun 9M slow
Week 2 (31-35M) Rest or 4M easy 5M – warm up, then 3M at a brisk pace, timed. Warm down. 5M steady 5M – warm up, then 8 x 90 secs fast, 90 secs slow Rest 5M steady, cross-country or parkrun 11M slow
Week 3 (34-38M) Rest or 4M easy 5M – run to a hill, then 8 x 30 secs uphill, jogging back down 6M easy 5M – warm up, then 5 x 3 mins fast, 2 mins slow (or 5 x 800m on track, with 400m jog recoveries) Rest 5M steady, cross-country or parkrun 13M slow
Week 4 (39-43M) Rest or 4M easy 6M – warm up, then 3M at a brisk pace, timed. Warm down. 7M steady. 6M – warm up, then 3 x 6 mins (or mile on track) with 2 min recoveries. Rest 5M easy 15M slow with 5M in middle at marathon pace
Week 5 (38-42M) Rest or 4M easy 6M – run to a hill, then 10 x 30 secs uphill, jogging back down 8M easy 6M – warm up, then 9 x 90 secs fast (or 400m) with 90 secs (or 200m) slow Rest 4M jog with strides Half-marathon or 10k race or timetrial
Week 6 (43-47M) Rest or 4M easy 6M easy 9M steady 6M – warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries) Rest 5M easy 17M slow with 5M in middle at marathon pace
Week 7 (43-47M) Rest or 4M easy 6M – hill running: 11 x 30 secs, or fartlek with 12-15 30-sec bursts 6M easy 7M – warm up, then 4 x 6 mins (or mile) with 2 mins rest between each. Time them. Rest 4M slow 20M slow
Week 8 (37-41M) Rest or 4M easy 6M easy 7M steady 6M fartlek, inc bursts of 200-400m Rest 4M jog with strides Half-marathon race or timetrial
Week 9 (44-48M) Rest or 4M easy 6M fartlek, inc sustained bursts of up to 400m 8M steady – start slowly, finish fast 6M – warm up, then 10 x 90 secs fast (or 400m) with 90 secs (or 200m) slow Rest 4M easy with strides or parkrun 20M slow
Week 10 (42-46M) Rest or 4M easy 7M steady, starting slowly 9M steady 7M – warm up, then 7 x 3 mins fast, 2 mins slow (or 7 x 800m on track, with 400m jog recoveries) Rest 4M easy 15M steady, including 5M at marathon pace
Week 11 (47-51M) Rest or 4M easy 6M – hill running, 12 x 30 secs 10M steady – start slowly, finish fast 7M – warm up, then 5 x 6 mins (or mile) with 2 mins rest between each. Rest 4M easy, with a few strides or parkrun 20M slow
Week 12 (43-47M) Rest or 4M easy 6M fartlek, inc sustained bursts of up to 400m 9M steady 7M – warm up, then 18 x 45 secs fast (or 200m), with 60 secs (or 200m) slow Rest 4M easy, with a few strides or parkrun 17M easy with 5M at marathon pace
Week 13 (46-50M) Rest or 4M easy 6M – hill running, 12 x 30 secs 8M steady 6M – warm up, then 12 x 90 secs fast (or 400m), with 90 secs (or 200m) slow) Rest 4M easy 21M slow
Week 14 (38-42M) Rest or 4M easy 6M fartlek, inc sustained bursts of up to 400m 7M easy 6M – warm up, then 5 x 3 mins fast, 2 mins slow (or 5 x 800m on track, with 400m jog recoveries) Rest 4M easy, with a few strides or parkrun 15M steady, or half-marathon race
Week 15 (30-34M) Rest or 4M easy 5M – hill running, 10 x 30 secs 6M steady 5M with middle 3M at marathon pace Rest 4M easy, with a few strides or parkrun 10M steady
Week 16 (39M) Rest 4M – warm up, then 1M at race pace plus 5 x 200m. Warm down 4M easy, with a few strides 3M easy Rest 2M easy, with easy strides RACE DAY

 

 

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