Marathon training plans

Marathon training 

plans 

There is a huge variety of plans for training for a marathon. They are 

highly dependent on time scale, fitness levels and your goal. The 

following are a selection of programmes. 

16 week no-nonsense plans 

These plans are basic, but effective, good for less experienced runners 

The “get you round plan” 

Week 

1 

20 minutes 

jogging. 

You’re allowed 

to stop and 

walk, but this 

doesn’t count 

as part ofthe 

training 

Rest 

20 minutes 

jogging. You’re 

allowed to stop 

and walk, but 

this doesn’t 

count as part 

ofthe training 

Rest 

Rest 

20 minutes 

jogging. You’re 

allowed to stop 

and walk, but 

this doesn’t 

count as part of 

the training 

1-hr ramble. No 

pressure 

Week 

2 

20-25 mins 

jogging 

Rest 

20-25 mins 

jogging 

Rest 

Rest 

20-25 mins 

jogging 

90-min ramble 

Week 

3 

20-25 mins 

jogging 

Rest 

20-25 mins 

jogging 

Rest 

Rest 

20-25 mins 

jogging 

90-min ramble 

Week 

4 

20-25 mins 

jogging 

Rest 

20-25 mins 

jogging 

Rest 

Rest 

20-25 mins 

jogging 

1 hr jogging and 

walking. Try not 

to walk more 

than necessary 

Week 

5 

20-min run Rest 30-min run Rest Rest 

Timed run over 

a 2M course 

90-min ramble, 

or run in a 10K 

road race (but 

you’re allowed 

to walk!) 

Week 

6 

25-30-min run Rest 

25-30-min run, 

inc 8 x 30 secs 

uphill 

Rest Rest 25-30-min run 

1 hr jog-walk, 

with more 

jogging than 

walking 

Week 

7 

Week 

8 

30-min run Rest 30-min run Rest 30-min run 30-min run 

30-min run Rest 30-min run Rest 30-min run 30-min run 

8M run, walking 

when you have 

to 

2-hr jog-walk or 

half-marathon 

race 

Week 

9 

30-min run 

Rest 

3 x 1M session, 

timed, with 5 

mins rest after 

each 

Rest 30-min run 

30-min run 

8M run, walking 

when you have 

to 

Week 

10 

25-30-min run Rest 3M run, timed Rest 

25-30-min 

run 

25-30-min run 

Long, slow 10M 

run

Week 

11 


3 x 1M session 

timed, with 5 

mins rest after 

each 

Rest 

25-30-min 

run 

25-30-min run 

Long, slow 12M 

run (or 10M 

race) 

Week 

12 


3M run, timed, 

at a faster pace 

Rest 

25-30-min 

run 

25-30-min run 

Half-marathon 

race – take it 

slowly! 

Week 

13 

20-min run 

Rest 

3 x 1M, timed, 

with 5 mins rest 

after each, 

aiming at a 

faster average 

speed than Wk 

11 

Rest 20-min run 

35-min run at 

marathon pace 

16-18M 

endurance run, 

taking drinks, 

walking 5 mins 

in every hour 

Week 

14 

20-min run Rest 3M run, timed Rest 

40-min run 

at 

marathon 

pace 

20-min run 

10K or 10M 

race, or 10M run 

inc 5M at a brisk 

pace 

Week 

15 

20-min run 

Rest 

35-min run at 

marathon pace 

Rest 

2 x 1M 

session, 

timed 

20-min run 

Practise your 

marathon 

preparation, and 

run 50 mins at 

marathon pace 

Week 

16 

20 mins easy Rest 

30 mins easy, 

inc a few strides 

Rest 

Rest 

20 mins jogging, 

in racing kit 

RACE DAY 

Intermediate plan 

Mon Tue Wed Thu Fri Sat Sun 

Week 

1 

Rest or 

5M easy, 

off-road 

if 

possible 

6M. Start 

slowly, finish 

faster 

7M. Warm up, 

then 10 x 1 

min fast, 2 

mins slow, 

6M easy 

Rest 

5-7M 

steady, offroad 

8M steady 

Week 

2 

Rest or 

5M easy 

5M: first and 

last mile slow, 

middle 3M 

faster 

6M steady 

Warm up, 

then 4 x 3 

min fast, 2 

min slow 

Rest 

6M easy, 

off-road 

10M slow 

Week 

3 

Rest or 

5M easy 

6M steady, 

with a few 

faster 

stretches 

Run to a hill, 

then 8 x 40 

secs uphill, 

jogging back 

for recovery. 

Run home 

5M easy 

Rest 

6-8M 

steady, offroad. 

12M slow – 

take it easy! 

Week 

4 

Rest or 

5M easy 

Warm up, 

then 3 x 

1000m (or 3 x 

4 mins), with 

3-min jog 

recoveries. 

Warm down 

5M easy 

Run to hill, 

then 9 x 40 

secs uphill, 

jogging back 

for recovery. 

Run home 

Rest 

Warm up, 

then 3M at 

a good 

speed. 

Warm 

down 

10M steady, 

as Wk 2, but 

with more 

confidence 

Week 

5 

Rest or 

5M easy 

6M – start 

slow, then put 

6M. – start 


Hill session, 

as Wk 4, but 

Rest, or 

jog up 

4M easy 

Halfmarathon

in repeated 

bursts over 

200m, jogging 

about 400m 

after each 

faster 

add 1 more 

rep 

to 3M 

race 

Week 

6 

Rest or 

5M easy, 

off-road 

6M – start 

slowly, work 

up to faster 

pace if not 

tired 

Warm up, 

then repetition 

session: 3 x 

1M approx, 

with 5-min 

recoveries 

after each 

7M steady, 

with some 

strides at the 

end 

3M 

jogging 

only, 

off-road 

5M fartlek, 

inc some 

fast 200m 

bursts 

13M steady – 

don’t kill 

yourself! 

Week 

7 

Rest or 

5M easy, 

off-road 

Warm up, 

then 3 x 10 

mins at halfmarathon 

pace or 

faster, with 4- 

min 

recoveries 

4M easy, offroad 

6M steady 

with a few 

surges 

Rest 

Warm-up, 

then 3M at 

a brisk 

pace. 

Warmdown 

18M. – take 

your time, 

and take 

drinks, too 

Week 

8 

Rest or 

4M easy, 

off-road 

5M – another 

easy run 

6M. – to hill, 

then 9 x 40 

secs uphill, 

jogging back 

for recovery. 

6M. – start 


strongly 

Rest or 

3M jog 

5M steady, 

inc a few 

fast strides 

Halfmarathon 

race 

Week 

9 

Rest or 

5M easy, 

off-road 

6M steady 

pace run, no 

pressure 

6M. – slow 

start, then put 

in fast strides 

of 30 secs, 

with 1-min jog 

recoveries 

Warm up, 

then 4 x 1M, 

with 5-min 

recoveries 

Rest 

Warm up, 

then brisk 

3M. Warm 

down 

16-18M – 

another 

endurance 

run. Take it 

steadily 

Week 

10 

Rest or 

5M easy, 

off-road 

5M easy, with 

a few fast 

strides 

8M steady, 

inc 6M at 

marathon 

pace 

6M. – start 

slow, then 

put in fast 

strides of 30 

secs, with 1- 

min jog 

recoveries 

Rest or 

3M jog 

6M, inc 3M 

at a brisk 

pace (omit 

if racing) 

11-13M 

steady, or 

race 10-13M 

Week 

11 

Rest or 

5M easy 

Warm up, 

then 6 x 45 

secs fast, 3 

mins jog. 

Warm down 

8M at 

marathon 

pace 

6M. – start 


fast 

Rest 

5M easy, 

with a few 

strides 

18M 

endurance 

run 

Week 

12 

Rest or 

5M easy, 

off-road 

5M easy 

Repetition 

runs: 4 x 1M 

at 10K pace 

6M steady 

Rest 

4M jogging 

and easy 

strides 

Halfmarathon 

race 

Week 

13 

Rest or 

5M easy, 

off-road 

6M steady 

6M, inc 10 x 

30 secs fast, 

with 1-min jog 

recoveries 

8M, inc 2 x 

3M at 

marathon 

pace 

3M 

jogging 

and 

strides 

Rest 

20M 

endurance 

run – the last 

long one! 

Start easily, 

and take 

drinks with 

you 

Week 

14 

Rest or 

4M jog, 

off-road 

8M steady 

Warm up, 

then 6 x 800m 

(with 2 mins 

rest) or 6 x 3 

mins fast, 2 

mins slow. 

6M easy 

Rest 

7M, inc 5M 

timed, at 

marathon 

pace 

10-12M, inc a 

race or fast 

run of 6-10M

Warm down 

Week 

15 

Rest or 

5M easy, 

off-road 

6M steady 

Warm up, 

then 10 x 

400m (with 

90-sec 

recoveries) or 

1 2 x 1 min 

fast, 1 min 

slow 

5M easy 

Rest 

Warm up, 

then 2 x 

2M at 

marathon 

pace, 

timed 

10M steady. 

Practise your 

marathon 

preparation 

Week 

16 

Rest or 

3M jog 

Warm up, 

then 1M 

timed, at race 

pace. Warm 

down 

4M easy, with 

a few strides 

3M jog, in 

racing kit 

Rest 

20 mins 

jogging, 

inc easy 

strides 

RACE DAY 

Advanced Plan 

Mon Tue Wed Thu Fri Sat Sun 

Week 

1 

5M easy, 

off-road 

7M steady 

with a few 

strides 

6M easy 

Run to a hill, 

then 10 x 30 

secs uphill, 

jog down 

Rest or 

5M easy 

6-7M 

steady, off 

road 

9-11M slow, no 

pressure 

Week 

2 

5M easy 

Warm up, 

then 3-4M at 

a brisk pace, 

timed. Warm 

down 

6M steady 

Warm up, 

then 8 x 90 

secs fast, 90 

secs slow 

Rest or 

5M easy 

6-8M 

steady, 

crosscountry 

12M slow, no 

pressure 

Week 

3 

5M easy 

6M – run to a 

hill, then 10 x 

30 secs 

uphill, jogging 

back down 

6M easy 

Warm up, 

then 4 x 5-6 

mins, with 3- 

min 

recoveries. 

Don’t push 

too hard at 

first 

Rest or 

5M easy 

7-8M 

steady, 

crosscountry 

or 

in a park 

10M, slow, no 

pressure, but it 

should prove a 

little faster with 

no more effort 

Week 

4 

5M easy, 

with a 

few 

strides 

7M warm-up, 

then 3-4M at 

a brisk pace, 

timed. Warm 

down 

5M easy 

Warm up, 

then 6 x 3 

mins fast, 2 

mins slow (or 

6 x 800m on 

track, with 

400m jog 

recoveries) 

Rest 

3-5M easy 

13M, starting 

slowly, 

finishing faster 

Week 

5 

5M easy 

7M – run to a 

hill, then 12 x 

30 secs 

uphill, jogging 

back down 

6M steady 

8M. Start 

easily, then 

put in bursts 

of 100-200m, 

jogging after 

each until 

you’ve 

recovered 

Rest or 

5M easy 

Rest or jog 

up to 4M 

Half-marathon 

race 

Week 

6 

5M easy, 

off-road 

Hill session: 4 

x 90 secs-2 

mins hill 

climb, jogging 

back each 

time 

7M steady, 

no 

pressure 

Warm up, 

then 4 x 5-6 

mins, with 3 

mins rest 

between 

each. Time 

them 

Rest or 

5M easy 

Warm up, 

then 6M at 

marathon 

pace. 

Warm 

down 

10-12M easy. 

Don’t push

Week 

7 

6M 

steady, 

with a 

few 

strides 

Warm up, 

then 7 x 

800m (or 7 x 

3 mins), with 

2-min 

recoveries 

5M easy, 

off-road if 

possible 

Hill running: 

12 x 30 secs, 

or fartlek with 

12-15 30-sec 

bursts 

Rest or 

5M 

easy, 

starting 

slowly 

3M, jogging 

only 

18M slow. 

Start easily 

Week 

8 

5M easy, 

off-road 

6M. Slow 

start, then 

speed up if 

you’re not 

tired 

Warm up, 

then 6M at 

a fast 

pace, 

timed 

6M fartlek, 

inc bursts of 

200-300m 

Rest or 

5M 

easy, 

off-road 

4M, jogging 

only 

Half-marathon 

race 

Week 

9 

5M easy, 

off-road 

Warm up, 

then 6 x 3 

mins fast, 2 

mins slow (or 

6 x 800m on 

track, with 

400m jog 

recoveries) 

7M steady 

pace run, 

untimed 

8M inc 

repetitions: 3 

x 3K (or 3 x 

10 mins), with 

5-min 

recoveries 

Rest or 

4M, 

jogging 

only 

5M easy 

with strides 

20M. Set up 

some feeding 

stations where 

you can pick 

up 

carbohydrate 

drinks 

Week 

10 

3M jog, 

off-road 

6M steady, 

starting 

slowly 

8M inc 

intervals: 

10 x 400m 

at 10K 

pace or 12 

x 1 min 

fast, 1 min 

slow 

8M inc 

intervals: 10 x 

400m at 10K 

pace or 12 x 

1 min fast, 1 

min slow 

Rest or 

7M 

steady, 

untimed 

3M, jogging 

only 

8M steady, inc 

6M pace run 

Week 

11 

5M easy 

7M fartlek, 

inc sustained 

bursts of up 

to 400m 

6M steady. 

Start 

slowly, 

finish fast 

10M, inc 8M 

pace run 

Rest or 

3M jog 

5-6M easy, 

with a few 

strides 

18M easy 

Week 

12 

5M 

jogging, 

off-road 

7M steady, 

starting 

slowly 

7M, inc 14 

x 30 secs 

uphill 

8M at brisk 

pace 

Rest or 

3M, 

jogging 

only 

10M – inc 4 

x 1M, with 

5-min 

recoveries 

13-15M easy, 

or halfmarathon 

race 

Week 

13 

6M, at 

whatever 

pace you 

like 

7M of easy 

fartlek 

10M 

steady, inc 

8M pace 

run 

7M, inc 

intervals: 10 x 

400m at 10K 

pace or 12 x 

1 min fast, 1 

min slow 

5M 

easy, 

with 

some 

strides 

3M, jogging 

only 

20-22M – the 

last big training 

run 

Week 

14 

5-6M 

easy, offroad 

8M, starting 

slowly, then 

fartlek 

6M easy 

10M, inc 7M 

at marathon 

pace 

Rest or 

3M easy 

4M jogging, 

plus some 

strides 

15M steady, or 

half-marathon 

race 

Week 

15 

5-6M 

easy, offroad 

Warm up, 

then 4 x 1M 

at faster than 

marathon 

pace 

8M steady, 

not 

pushing 

10M, with two 

3M stretches 

at marathon 

pace 

Rest or 

3M jog 

Warm up, 

then 4-5M 

at a brisk 

pace 

10M steady. 

Practise your 

marathon 

preparation 

Week 

16 

5M easy 

Warm up, 

then 1M at 

race pace. 

Warm down 

4M easy, 

with a few 

strides 

3M easy, in 

racing kit 

Rest 

30 mins 

jogging, 

with easy 

strides 

RACE DAY 

The FIRST marathon plan

FIRST is the ‘The Furman Institute of Running and Scientific Training’ 

founded by Bill Pierce and Scott Murr, created a three day training technique. 

Most long distance running plans advice a much higher training workload so 

the plan is unusual but might suit those with tight schedules. You are also 

advised to cross train for 45 min on two other days. 

WEEK TUESDAY SPEED THURSDAY TEMPO 

SATURDAY 

LONG 

1 8 x 400m 3 miles 10 miles 










11 4 x 1600m 8 miles 20 





16 

30 minutes easy with 5 x 1 minute 

fast 

20 minutes easy with 3 or 4 

pickups 

Marathon 

Plans with set time goals 

Sub 4hrs30min plan 

A 4:30 marathon is approximately 10:00 per mile. To break 4:30, you 

should eventually be capable of a sub-2:00 half-marathon (9:00 per mile) 

and sub-53:00 10K (8:30 per mile). Right now, you should be used to 

running for 20-30 minutes four or five times a week.

For The Month Ahead... 

Your Goal A sub-55:00 10K or sub-44:00 5-mile race (Week 4). More... 

Your Theme You build your base. More... 

Week One 

Mon 2M (miles) (approx 23 mins) slow 

Tue Rest 

Wed 3M (approx 35 mins) slow 

Thu 2M (approx 20 mins) steady 

Fri Rest 

Sat Rest or 2M (approx 23 mins) easy 

Sun 6M (65-70 mins) run/walk 

Week Two 

Mon Rest 

Tue 1M jog, then 2 x 1.5M (or 11-14 mins) fast, with 800m (5-min) jog 

recoveries, then 1M jog 


Thu 1M jog, then 2M (approx 18 mins) brisk, then 1M jog 

Fri Rest 



Week Three 

Mon Rest 

Tue 1M jog, then 3 x 1M (or 9 mins) fast, with 400m (3-min) jog recoveries, 

then 1M jog 



Fri Rest 



Week Four 

Mon Rest 

Tue 1M jog, then 4 x 800m (or 4:30) fast, with 200m (2 min) jog recoveries, 

then 1M jog 



Fri Rest 


Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-55:00 10K or 

sub-44:00 5-miler 


Your Goal Complete a run of around 2 hours 25 mins (Week 7). More... 

Your Theme You add volume and speed. More...

Week Five 

Mon Rest 

Tue 1M jog, then 3M (or 30 mins) fartlek, then 1M jog 



Fri Rest 


Sun 10M (approx 1hrs 45) run/walk 

Week Six 

Mon Rest 

Tue 1M jog, then 6 x 400m (or 2 mins) fast with 200m (or 90-sec) jog 




Fri Rest 



Week Seven 

Mon Rest 

Tue 1M jog, 8 x 2 mins up hill with slow jog/walk down, then 1M jog 



Fri Rest 



Week Eight 

Mon Rest 


then 1M jog 



Fri Rest 

Sat Rest 

Sun Race (5M to half-marathon) 


Your Goal A sub-2:00 half-marathon (Week 10). More... 

Your Theme 

You reach your highest mileage. More... 

Note that the ‘approximate’ targets for training sessions are exactly that, 

especially on longer runs. By now, your training and racing should be giving 

you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. 

Also, the times in the Tuesday speed sessions are alternatives to the

distances, rather than targets. You should be running them as fast yet evenly 

as you can; roughly between 5K and 10K pace. 

Week Nine 

Mon Rest 

Tue 1M jog, 10 x 200m (or 1 min) fast with 100m (or 1-min) jog recoveries, 

then 1M jog 



Fri Rest 


Sun 16M (approx 3hrs) run/walk 

Week Ten 

Mon Rest 

Tue 1M jog, 3 x 1.5M (or 14 mins) fast with 400m (or 3-min) jog recoveries, 

then 1 mile jog 



Fri Rest 


Sun Half-marathon Aim for sub-2:00 

Week Eleven 

Mon Rest 

Tue 1M jog, then 5M (approx 50 mins) fartlek, then 1M jog 


Thu 10M (approx 1hr 45) steady 

Fri Rest 


Sun 18M (approx 3hrs 15) slow 

Week Twelve 

Mon Rest 


then 1M jog 



Fri Rest 




Your Goal A serious taper and a rewarding marathon. More... 

Week Thirteen 

Mon Rest 

Tue 1M jog, then 4 x 1M (or 9 mins) fast, with 200m (or 2-min) jog recoveries, 

then 1M jog



Fri Rest 



Week Fourteen 

Mon Rest 

Tue 1M jog, then 6 x 800m (or 4:30 mins) fast, with 100m (or 1-min) jog 




Fri Rest 


Sun 17M (approx 3hrs) slow 

Week Fifteen 

Mon Rest 

Tue 1M jog, then 10 x 2 mins up hill with slow jog/walk down, then 1M jog 



Fri Rest 


Sun 10M (approx 1hr 40) steady 

Week Sixteen 

Mon Rest 

Tue 1M jog, then 6 x 400m (or 2 mins) fast, with 200m (or 2-min) jog 



Thu Rest 

Fri Rest 

Sat 2M (or 20 mins) easy, in racing kit 

Sun The race 

Sub 4hrs plan 



and sub-50:00 10K (8:00 per mile). Right now, you should be running at 

least 20 miles per week, and be able to run for an hour non-stop. 




Week One 


Tue Rest



Fri Rest 

Sat 3M (approx 30 mins) easy 

Sun 7M (approx 72 mins) slow 

Week Two 

Mon Rest 

Tue 1M jog, then 2 x 1.5M (or 11-12 mins) fast, with 800m (5-min) jog 




Fri Rest 



Week Three 

Mon Rest 


then 1M jog 


Thu 1M jog, then 3M (approx 27 mins) steady, then 1M jog 

Fri Rest 



Week Four 

Mon Rest 

Tue 1M jog, then 4 x 800m (or 4 mins) fast, with 200m (2-min) jog recoveries, 

then 1M jog 



Fri Rest 






Your Theme You add volume and speed. More... 

Week Five 

Mon Rest 




Fri Rest 


Sun 11M (approx 1hr 50) slow

Week Six 

Mon Rest 





Fri Rest 



Week Seven 

Mon Rest 




Fri Rest 



Week Eight 

Mon Rest 


then 1M jog 



Fri Rest 





Your Theme You reach your highest mileage. More... 




Also, the times in the Tuesday speed sessions are alternatives to the 



Week Nine 

Mon Rest 

Tue 1M jog, 12 x 200m (or 1 min) fast, with 100m (or 1-min) jog recoveries, 

then 1M jog 



Fri Rest 


Sun 17M (approx 2hrs 55) slow

Week Ten 

Mon Rest 

Tue 1M jog, 3 x 1.5M (or 12mins) fast with 400m (or 3-min) jog recoveries, 

then 1M jog 


Thu 1 mile jog, then 3M (approx 25 mins) brisk, then 1M jog 

Fri Rest 



Week Eleven 

Mon Rest 

Tue 1M jog, 6M (approx 55 mins) fartlek, then 1M jog 



Fri Rest 



Week Twelve 

Mon Rest 


then 1M jog 



Fri Rest 





Week Thirteen 

Mon Rest 

Tue 1M jog, 5 x 1M (or 8 mins) fast, with 200m (or 2-min) jog recoveries, then 

1M jog 


Thu 1M jog, 4M (approx 35 mins) brisk, then 1M jog 

Fri Rest 



Week Fourteen 

Mon Rest 





Fri Rest



Week Fifteen 

Mon Rest 

Tue 1M jog, then 12 x 2 mins up hill, with slow jog/walk down, then 1M jog 



Fri Rest 



Week Sixteen 

Mon Rest 




Thu Rest 

Fri Rest 


Sun The race 





least 25 miles per week, and be able to run for 1:15 non-stop. 




Week One 


Tue Rest 



Fri Rest 



Week Two 

Mon Rest 

Tue 1M jog, then 3 x 1.5M (or 12 mins) fast, with 800m (5-min) jog recoveries, 

then 1M jog 

Wed 6M (approx 58 mins) slow


Fri Rest 



Week Three 

Mon Rest 


then 1M jog 



Fri Rest 



Week Four 

Mon Rest 

Tue 1M jog, then 5 x 800m (or 4 mins) fast, with 2-min (200m) jog recoveries, 

then 1M jog 



Fri Rest 







Week Five 

Mon Rest 




Fri Rest 


Sun 12M (approx 1hr 55) slow 

Week Six 

Mon Rest 





Fri Rest 


Sun 14M (approx 2hrs 15) slow

Week Seven 

Mon Rest 




Fri Rest 



Week Eight 

Mon Rest 


then 1M jog 



Fri Rest 












Week Nine 

Mon Rest 

Tue 1M jog, then 14 x 200m (or 1 min) fast, with 100m (or 1-min) jog 




Fri Rest 



Week Ten 

Mon Rest 

Tue 1M jog, then 3 x 1.5M (or 10 mins) fast, with 400m (or 3-min) jog 




Fri Rest 


Sun Half-marathon Aim for sub-1:45

Week Eleven 

Mon Rest 




Fri Rest 



Week Twelve 

Mon Rest 

Tue 1M jog, then 3 x 1.5M (or 10mins) fast, with 400m (or 3-min) jog 




Fri Rest 





Week Thirteen 

Mon Rest 


then 1M jog 



Fri Rest 



Week Fourteen 

Mon Rest 





Fri Rest 


Sun 18M (approx 3 hrs) slow 

Week Fifteen 

Mon Rest 

Tue 1M jog, then 12 x 2 mins up hill, with slow jog/walk down, then 1M jog 



Fri Rest



Week Sixteen 

Mon Rest 




Thu Rest 

Fri Rest 


Sun The race 




and sub- 43:00 10K (7:00 per mile). Right now, you should be running at 

least 25-30 miles per week, and be able to run for 1:30 non-stop. 




Week One 

Mon 4M (miles) (approx 35 mins) easy 

Tue 4M (approx 35 mins) slow with a few gentle strides 



Fri Rest 



Week Two 

Mon 4M (approx 35 mins) easy 

Tue 1M jog, then 3 x 1.5M (or 11 mins) fast, with 800m (5-min) jog recoveries, 

then 1M jog 



Fri Rest 



Week Three 



then 1M jog 


Thu 4M (approx 32 mins) steady

Fri Rest 



Week Four 


Tue 1M jog, then 6 x 800m (or 3:30) fast, with 2-min (200m) jog recoveries, 

then 1M jog 



Fri Rest 



sub-35:00 5-mile race 


Your Goal Complete a run of around 3 hours (Week 7). More... 


Week Five 

Mon Rest 




Fri Rest 



Week Six 


Tue 1M jog, then 10 x 2 mins up hill, jog back. Then 1M jog at end of session 



Fri Rest 



Week Seven 





Fri Rest 


Sun 20M (approx 3 hrs) slow 

Week Eight 

Mon Rest 

Tue 1M jog, then 14 x 2 mins up hill, jog back. Then 1M jog at end of session



Fri Rest 












Week Nine 

Mon Rest 

Tue 1M jog, then 15 x 200m (or 45 secs) fast, with 100m (or 1-min) jog 




Fri Rest 



Week Ten 


Tue 1M jog, then 4 x 1.5M (or 11 mins) fast, with 400m (or 3-min) jog 




Fri Rest 



Week Eleven 

Mon Rest 

Tue 1M jog, 6M (approx 50 mins) fartlek, then 1M jog 



Fri Rest 



Week Twelve 


Tue 1M jog, then 4 x 1.5M (or 9-11 mins) fast, with 400m (or 3-min) jog

ecoveries, then 1M jog 



Fri Rest 





Week Thirteen 


Tue 1M jog, 5 x 1M (or 7 mins) fast, with 200m (or 2-min) jog recoveries, then 

1M jog 



Fri Rest 



Week Fourteen 

Mon Rest 

Tue 1M jog, then 7 x 800m (or 3-4 mins) fast, with 100m (or 1-min) jog 




Fri Rest 


Sun 18M (approx 2hrs 35 mins) slow 

Week Fifteen 


Tue 1M jog, then 12 x 200m hill, with slow jog/walk down, then 1M jog 



Fri Rest 


Sun 12M (approx 95 mins) steady 

Week Sixteen 

Mon Rest 



Wed 4M (approx 35 mins) easy 

Thu Rest 

Fri Rest 


Sun The race

Sub 3hr15min plan 




least 30-35 miles per week, over six sessions. 




Week One 

Mon 4M (miles) (approx 35 mins) easy 

Tue 4M (approx 33 mins) slow with a few gentle strides 



Fri Rest 



Week Two 



then 1M jog 



Fri Rest 



Week Three 



then 1M jog 



Fri Rest 



Week Four 



then 1M jog 



Fri Rest 

Sat 5M (approx 42 mins) easy






Week Five 





Fri Rest 



Week Six 





Fri Rest 



Week Seven 





Fri Rest 


Sun 20M (approx 2 hrs 45) slow 

Week Eight 

Mon Rest 




Fri Rest 





Your Theme You reach your highest mileage. More...







Week Nine 

Mon Rest 

Tue 1M jog, then 15 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog 




Fri Rest 



Week Ten 


Tue 1M jog, then 3 x 2M (or 12 mins) fast, with 400m (or 2-min) jog 




Fri Rest 



Week Eleven 

Mon Rest 

Tue 1M jog, 6M (or 50 mins) fartlek, then 1M jog 



Fri Rest 



Week Twelve 






Fri Rest 




Your Goal A serious taper and a rewarding marathon. More...

Week Thirteen 



then 1M jog 



Fri Rest 



Week Fourteen 






Fri Rest 



Week Fifteen 






Fri Rest 



Week Sixteen 





Thu Rest 

Fri Rest 

Sat 2M (or 15 mins) easy, in racing k 

Sub 3hrs plan 



and sub-38:00 10K (6:00 per mile) Right now, you should be running at 

least 35-40 miles per week, over six or seven sessions. 

For The Month Ahead...



Week One 

Mon 5M (miles) (39+ mins) easy 

Tue 4M (29-31 mins) slow with a few gentle strides 

Wed 6M (44-47 mins) slow 


Fri 4M (31+ mins) easy or rest 

Sat 5M (approx 32 mins) brisk hilly cross-country run or race 

Sun 12M (87-93 mins) slow 

Week Two 

Mon 5M (39+ mins) easy 

Tue 1M jog, then 3 x 2M (or 11-12 mins) fast, with 800m (4-min) jog 



Thu 1M jog, then 3M (approx 19:30) brisk, then 1M jog 


Sat 6M (approx 41 mins) steady off-road 

Sun 14M (102-109 mins) slow 

Week Three 



then 1M jog 





Sun 16M (1hr 54 - 2hr 05) slow 

Week Four 



then 1M jog 



Fri 4M (31+ mins) easy with strides 

Sat 4M (31+ mins) easy or rest 






Week Five 


Tue 1M jog, then 6M (or 45 minutes) fartlek, then 1M jog


Thu 1M jog, 4M (approx 26 mins) brisk, then 1M jog 

Fri Rest or 4M (31+ mins) easy 

Sat 6M (approx 40 mins) steady off-road 


Week Six 








Week Seven 


Tue 1M jog, 12 x 2 mins up hill, jog back. Then 1M jog at end of session 

Wed 12M (or 87-93 mins) slow 



Sat 5M (39+ mins) easy 

Sun 20M (approx 2hrs 20) steady 

Week Eight 

Mon Rest 

Tue 1M jog,then 14 x 2 mins up hill, jog back. Then 1M jog at end of session 




Sat 5M (39+ mins) easy 











Week Nine 


Tue 1M jog, 16 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog 


Wed 9M (approx 70 mins) slow


Fri Rest or 4M (approx 30 mins) easy 



Week Ten 









Week Eleven 








Week Twelve 











Week Thirteen 


Tue 1M jog, 6 x 1M (or 5 mins) fast with 200m (or 1-min) jog recoveries, then 

1M jog 






Week Fourteen 

Mon 5M (approx 40 mins ) easy








Week Fifteen 







Sat 5M (approx 40 mins ) easy 


Week Sixteen 

Mon 5M (approx 40 mins ) easy 




Thu Rest 

Fri Rest 


Sun The race 

Marathon know how 

Should I be running lots of miles each week? Yes, marathon races are 

long distance and increasing your endurance is important. However some 

runners live to clock up 100 miles a week while others prefer a lower mileage. 

There is no point in excessively high mileage if you are going to get injured or 

if your pace is going to drop consistently, however you cant run a marathon 

on a 6 mile a week training programme, find the balance that is right for you. 

Can I run / walk a marathon? -

Marathon training plans

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?