marathon schedule

7/28/2019 Marathon Schedule

1/8

A 3:45 marathon is approximately 8:30 per mile. To break 3:45, you should eventually be capable of

a sub-1:45 half-marathon (8:00 per mile) and sub-46:00 10K (7:30 per mile). Right now, you should

be running at least 25 miles per week, and be able to run for 80 minutes non-stop.

WEEK ONE (approx 27M)

Mon 3M easy (miles) (approx 28 mins)

Tue 3M marathon pace (approx 25 mins)

Wed 4M steady (approx 36 mins)

Thu 4M with middle 2M at 10K pace (approx 34 mins in total - 15 mins fast)

Fri Rest

Sat 3M inc hill session or circuit

Sun 8M easy(approx 76 mins)

WEEK TWO (approx 30M)

Mon Rest

Tue 1M jog, then 12 x 200 at mile/5K speed (or 50 secs), with 200m (or 90 secs) jog recoveries, then

1M jog


Thu 1M jog, then 3M at half-marathon pace (24 mins), then 1M jog

Fri Rest

Sat Parkrun or 35 mins fartlek (approx 4M)

Sun 11M easy (approx 1:44)


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WEEK THREE (approx 33M)

Mon Rest

Tue 1M jog, then 3 x 1M or 1600m at 10K pace (or 7 mins 30) with 400m (or 2 mins 30) jog

recoveries, then 1M jog

Wed 6M easy (approx 54 mins)

Thu 1M jog, then 4M at half-marathon pace (32 mins), then 1M jog

Fri Rest

Sat 4M inc hill session or circuit

Sun 11M steady (approx 1:39)

WEEK FOUR (approx 33M)

Mon Rest

Tue 1M jog, then 5 x 1000m at 10K speed (or 4 mins 30), with 200m (or 90 secs) jog recoveries, then

1M jog


Thu 5M steady (approx 45 mins)

Fri Rest

Sat 4M easy (approx 36 mins)

Sun 11M in approx 1:38 (First 5M easy in 47 mins, last 6M at marathon pace in 51 mins)


3/8

WEEK FIVE (approx 39M)

Mon Rest

Tue 1M jog, then 12 x 400m at mile/5K speed (or 1 mins 40), with 200m (or 90 secs) jog recoveries,

then 1M jog


Thu 1M jog, then 3M at half-marathon pace (approx 24 mins), then 1M jog

Fri Rest


Sun 15M easy (approx 2:22)

WEEK SIX (approx 35M)

Mon Rest

Tue 1M jog, then 3 x 2000m at 10K pace (or 9 mins) with 400m (or 2 mins 30) jog recoveries, then

1M jog


Thu4M inc hill session or circuit

Fri Rest


Sun Race or 13M at half-marathon pace


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WEEK SEVEN (approx 41M)

Mon Rest

Tue 1M jog, then 15 x 200m at mile/5K pace (or 50 secs), with 200m (or 90 secs) jog recoveries, then

1M jog


Thu 1M jog, then 4M at marathon pace (approx 34 mins), then 1M jog

Fri Rest

Sat 4M hills or hilly circuit


WEEK EIGHT (approx 41M)

Mon Rest

Tue 1M jog, then 4 x 1M at 10K speed (or 7 mins 30), with 400m (or 2 mins 30) jog recoveries, then

1M jog

Wed 11M easy (approx 1:44)


Fri Rest


Sun 15M in approx 2 hrs 14 (First 7M easy in 66 mins, last 8M at marathon pace in 68 mins)


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WEEK NINE (approx 44M)

Mon Rest


1M jog


Thu 4M hills or hilly circuit

Fri Rest

Sat Parkrun 5K or 40 mins fartlek (approx 5M total)

Sun 18M steady (approx 2 hours 33)

WEEK TEN (approx 44M)

Mon Rest

Tue 1M jog, then 14 x 400m at mile/5K speed (or 95 secs), with 200m (or 90 secs) jog recoveries,

then 1M jog



Fri Rest

Sat3M easy (approx 28 mins)

Sun 18M in approx 2hrs 41 (First 9M easy in 85 mins, last 9M at marathon pace in 76 mins)


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WEEK ELEVEN (approx 47M)

Mon Rest

Tue 1M jog, then 16 x 200m at mile/5K speed (or 45 secs), with 200m (or 90 secs) jog recoveries,

then 1M jog

Wed 12M easy (approx 1:54)


Fri Rest


Sun 20M easy (approx 3hrs 10)

WEEK TWELVE (approx 41M)

Mon Rest

Tue1M jog, then 4 x 2000m at 10K speed (or 9 mins), with 400m (or 2 mins 30) jog recoveries, then

1M jog


Thu 1M jog, then 3M at marathon pace (approx 25 mins), then 1M jog

Fri Rest


Sun Half-marathon race (plus 1M warm up and cool down)


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WEEK THIRTEEN (approx 46M)

Mon Rest

Tue 1M jog, then 5 x 1M or 1600m (or 7 mins 30) at 10K pace with 400m (or 2 min 30) jog

recoveries, then 1M jog



Fri Rest

Sat4M easy (approx 38 mins)

Sun 20M in approx 3:00 (First 10M easy in 95 mins, last 10M at marathon pace in 85 mins)

WEEK FOURTEEN (approx 41M)

Mon Rest


1M jog


Thu 1M easy, then middle 4M at marathon pace (approx 34 mins), then 1M easy

Fri Rest




8/8

WEEK FIFTEEN (approx 29M)

Mon Rest

Tue 1M jog, then 10 x 400m at mile/5K speed (or 95 secs), with 100m (or 1 min) jog recoveries, then

1M jog


Thu 1M jog, then 3M at half-marathon pce (approx 24 mins), then 1M jog

Fri Rest


Sun 10M steady (approx 90 mins)

WEEK SIXTEEN (13M plus race)

Mon Rest

Tue1M jog, then 12 x 200m at mile/5K speed (or 45 secs), with 200m (or 90 secs) jog recoveries,

then 1M jog

Wed 4M easy (approx 38 mins) with 5 marthon pace 100m strides

Thu 3M easy (approx 28 mins) with 4 marathon pace 100m strides

Fri Rest

Sat 2M easy (approx 19 mins), in racing kit with 3 marathon pace 100m strides

Sun The race

marathon schedule

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