Full-marathon training plan
7 - 8 minutes/mile pace
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| week 3 | 5 miles recovery pace |
rest day | Club session | 7 miles steady 4 x 400m |
2 x 3 hill reps |
rest day | 14 miles easy |
| week 4 | 5 miles recovery pace |
rest day | Club session | 4 x 1 mile reps | 2 x 3 hill reps |
rest day | 16 miles easy |
| week 5 | 5 miles recovery pace |
rest day | Club session | 8 miles steady + 2 x3 400m |
6 miles steady |
rest day | 16 miles easy |
| week 6 | 5 miles recovery pace |
rest day | Club session | 8 miles steady +4 x 400m |
2 x 4 hill reps |
rest day | 18 miles easy |
| week 7 | 5 miles recovery pace |
rest day | Club session | 6 miles steady | 6 miles steady | rest day | 20 miles ( 2 miles MP) |
| week 8 | 5 miles recovery pace |
rest day | Club session | 6 miles steady | 3 x 3 hill reps |
rest day | Half Marathon |
8 - 9 minutes/mile pace
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| week 3 | rest day | 5 miles easy 3 x 400m |
Club session | rest day | 2 x 3 hill reps |
rest day | 14 miles easy |
| week 4 | rest day | 2 x 1mile reps |
Club session | rest day | 2 x 3 400m reps |
rest day | 16 miles easy |
| week 5 | rest day | 5 miles easy |
Club session | rest day | 7 miles 2 x 400m reps |
rest day | 16 miles easy |
| week 6 | rest day | 5 miles easy |
Club session | rest day | 7 miles steady 2 x 400m reps |
rest day | 18 miles easy |
| week 7 | rest day | 6 miles easy |
Club session | rest day | 5 miles steady |
rest day | 20 miles easy |
| week 8 | rest day | 4 miles easy |
Club session | rest day | 7 milrs 4 x hills |
rest day | Half Marathon |
9 - 10 minutes/mile pace
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| week 3 | rest day | 4 miles easy 3 x 400m reps |
Club session | rest day | 2 x 3 hill reps |
rest day | 10 miles easy |
| week 4 | rest day | 2 x 1 mile reps | Club session | rest day | 4 x 400m reps |
rest day | 12 miles easy |
| week 5 | rest day | 4 miles easy Easy 3 x 400m |
Club session | rest day | 5 miles steady |
rest day | 12 miles easy |
| week 6 | rest day | 4 miles easy 2 x 3 hill reps |
Club session | rest day | 5 miles steady |
rest day | 14 miles easy |
| week 7 | rest day | 4 miles easy | Club session | rest day | 3 miles steady |
rest day | 16 miles easy |
| week 8 | rest day | 4 miles easy Easy 4 x 400m |
Club session | rest day | 5 miles steady |
rest day | Half Marathon |
Week 1
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Level 1 | 5 miles easy/ recovery pace |
rest day/ cross train |
Club session | 9 miles steady pace |
rest | 5 miles easy/ recovery pace |
12 miles steady |
| Level 2 | 5 miles easy/ recovery pace |
rest day/ cross train |
Club session | 6 miles steady pace |
rest | 5 miles easy/ recovery pace |
12 miles steady |
| Level 3 | rest | 5 miles with 4 x 100m speed runs |
Club session | rest | 4 hill reps | rest | 8 miles steady |
| Level 4 | rest | 4 miles with 4 x 100m speed runs |
Club session | rest | 4 hill reps | rest | 8 miles steady |
Week 2
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Level 1 | rest day/ cross train |
5 miles recovery pace |
Club session | 10 miles steady pace |
rest | 4 miles recovery pace |
14 miles (8 miles at MP) |
| Level 2 | 5 miles recovery pace |
rest day | Club session | 4 x 1 mile reps | 4 hill reps | rest day | 14 miles steady |
| Level 3 | rest day | 2 x 1 mile reps | Club session | rest day | 2 x 3 400m reps | rest day | 12 miles easy |
| Level 4 | rest day | 2 x 1 mile reps | Club session | rest day | 4 x 400m reps | rest day | 12 miles easy |
Sunday Runs
| 7/8 min/mile | 8/9 min/mile | 9/10 min/mile | |
|---|---|---|---|
| 21 Jan | 14 miles | 14 miles | 10 miles |
| 29 Jan | 16 miles | 16 miles | 12 miles |
| 5 Feb | 16 miles | 16 miles | 12 miles |
| 12 Feb | 18 miles | 18 miles | 14 miles |
| 19 Feb | 20 miles | 20 miles | 16 miles |
| 26 Feb | Blackpool Half-Marathon |
Blackpool Half-Marathon |
Blackpool Half-Marathon |
| 4 March | 20 miles | 20 miles | 18 miles |
| 11 March | 16 miles | 16 miles | 16 miles |
| 18 March | Ashby 20 | Ashby 20 | Ashby 20 |
| 25 March | 20 miles | 16 miles | 20 miles |
| 1 April | 20/23 miles | 20/23 miles | 20 miles |
| 8 April | 15 miles | 15 miles | 15 miles |
| 15 April | 8 miles | 8 miles | 8 miles |
| 22 April | Marathon | Marathon | Marathon |
