www.runnersworld.ltd.
uk
020 8868 6997 (Middlesex,UK) and 020 8590 0318 (Essex, UK)
Visit our online store or shops for all your running shoes, clothes and accessories
First time marathon - runners training schedule
SESSION
WEEK ONE
MONDAY Rest
TUESDAY 20 mins jog
WEDNESDAY Rest
THURSDAY 20 mins jog
FRIDAY Rest
SATURDAY 20 mins jog
SUNDAY 5mile jog/walk
WEEK TWO
MONDAY Rest
TUESDAY 25 mins jog
WEDNESDAY Rest
THURSDAY 20 mins jog
FRIDAY Rest
SATURDAY 25 mins jog
SUNDAY 90 mins walk/jog
WEEK THREE
MONDAY Rest
TUESDAY 25 mins jog
WEDNESDAY Rest
THURSDAY 20 mins jog
FRIDAY Rest
SATURDAY 3mile jog
SUNDAY 7-8mile walk-jog
WEEK FOUR
MONDAY Rest
TUESDAY 25 mins jog
WEDNESDAY Rest
THURSDAY 25 mins jog
FRIDAY Rest
SATURDAY 20 mins jog
SUNDAY 10mile walk-jog
WEEK FIVE
MONDAY Rest
TUESDAY 30 mins jog
WEDNESDAY Rest
THURSDAY 30 mins jog
FRIDAY Rest
SATURDAY 20 mins jog
SUNDAY Race 5m or 10km
WEEK SIX
MONDAY Rest
TUESDAY 30 mins easy
WEDNESDAY 30 mins steady including 6*1min fast,2 mins between efforts
THURSDAY 5 mins easy,then 10-15 brisk,5 mins jog
FRIDAY Rest
SATURDAY 20 mins steady
SUNDAY 12 miles Walk/jog
WEEK SEVEN
MONDAY Rest
TUESDAY 30 mins, including 4*1 min fast and 4*30 secs fast
WEDNESDAY Rest
THURSDAY Warm up, then 2miles timed run, then 5 mins jog
FRIDAY Rest
SATURDAY 20 mins easy, off-road
SUNDAY 10km race
WEEK EIGHT
MONDAY Rest
TUESDAY 30 mins steady
WEDNESDAY Warm up, then 2 * 1mile timed, warm down.
THURSDAY 25 mins easy
FRIDAY 30 mins steady
SATURDAY Rest
SUNDAY run/walk 10m race
WEEK NINE
MONDAY Rest
TUESDAY 25 mins easy
WEDNESDAY Warm up, then 2miles timed run, then 5 mins jog
THURSDAY 30 mins steady including 6*1min fast,2 mins between efforts
FRIDAY 20 mins easy
SATURDAY Rest
SUNDAY 15 mile jog/walk
WEEK TEN
MONDAY Rest
TUESDAY 25 mins very easy
WEDNESDAY Warm up, then 3miles brisk, timed
THURSDAY 20 mins steady
FRIDAY Rest
SATURDAY 20 mins on grass, including a few strides
SUNDAY Half marathon race, walk 5 mins after an hour
WEEK ELEVEN
MONDAY Rest
TUESDAY 25 mins easy, off-road
WEDNESDAY Warm up, then 2miles timed, as week 9
THURSDAY 20 mins easy
FRIDAY Rest
SATURDAY 30 mins easy
SUNDAY Jog/walk 18miles, take drinks, take your time
WEEK TWELVE
MONDAY Rest
TUESDAY 20 mins very easy
WEDNESDAY Warm up, then 3x1mile timed, with 5-min recoveries
THURSDAY 40 mins steady
FRIDAY Rest
SATURDAY 20 mins easy
SUNDAY Race 6-10miles or 10miles steady
WEEK THIRTEEN
MONDAY Rest
TUESDAY 20 mins easy
WEDNESDAY 35 mins steady
THURSDAY Warm up, then 3miles timed, as week 10
FRIDAY Rest
SATURDAY 20 mins easy
SUNDAY 50-60 mins steady, practice your pre-race routine
WEEK FOURTEEN
MONDAY Rest
TUESDAY 20 min jog
WEDNESDAY Rest
THURSDAY 10 min jog, then 1mile at race pace, then 5mins jog
FRIDAY Rest
SATURDAY 10-15mins jog, plus stretching and loosening
SUNDAY RACE DAY
www.runnersworld.ltd.uk
020 8868 6997 (Middlesex,UK) and 020 8590 0318 (Essex, UK)
Visit our online store or shops for all your running shoes, clothes and accessories
4 hour to 3.5 hour marathon - runners training schedule
SESSION
WEEK ONE
MONDAY 5miles easy
TUESDAY Rest
WEDNESDAY 10mins easy, then 10 x 30 secs fast, 60 secs slow, then 5 mins jog
THURSDAY 5miles easy
FRIDAY Rest
SATURDAY 5km race (aim for 25 mins) or 3m timed run (24mins)
SUNDAY 9miles steady run
WEEK TWO
MONDAY Rest
TUESDAY 6miles steady
WEDNESDAY 10 mins warm up.,then 8 x 40 secs uphill, jogging back down, then 10
mins warm down
THURSDAY 5-6miles easy
FRIDAY Rest
SATURDAY 5miles steady
SUNDAY 12miles in 2 Hours
WEEK THREE
MONDAY Rest
TUESDAY 6miles steady
WEDNESDAY Warm up, then 4 x 60 secs fast, then 4 x 30 secs fast, both with 60 sec
recoveries, then 10 mins jog
THURSDAY 6miles easy
FRIDAY Rest
SATURDAY 20 mins jog and strides
SUNDAY Race 5miles (Aim for 40 mins) or 10km (52mins)
WEEK FOUR
MONDAY Rest
TUESDAY 6miles easy
WEDNESDAY 10 mins jog,8*40secs uphill, recovery back down 10min warm down
THURSDAY 6m easy
FRIDAY Rest
SATURDAY 20 mins moderate
SUNDAY 10k at race pace
WEEK FIVE
MONDAY 6 mile fartlek
TUESDAY Rest
WEDNESDAY 10 mins jog, then 10 x 40 secs uphill, jogging back down, then 10 mins jog
THURSDAY 5 mile easy
FRIDAY Rest
SATURDAY Rest
SUNDAY 15mile training run at moderate pace
WEEK SIX
MONDAY Rest
TUESDAY 6 mile steady
WEDNESDAY 6 mile steady, including 10*1 min fast, 2 mins slow
THURSDAY 2 miles easy then 2 miles brisk, 2 miles easy
FRIDAY Rest
SATURDAY 25 mins easy
SUNDAY 10 k race or 6 mile fast
WEEK SEVEN
MONDAY Rest
TUESDAY 6mile fartlek
WEDNESDAY Warm up, then 3 * 1mile timed, 4 mins recovery, warm down.
THURSDAY 5 Mile easy
FRIDAY Rest
SATURDAY 25 mins easy
SUNDAY 10 mile race
WEEK EIGHT
MONDAY Rest
TUESDAY 2miles easy, then 3miles brisk, then 1mile jog
WEDNESDAY Warm up, then 10*40 secs fast uphill, jogging back down
THURSDAY 6miles easy
FRIDAY Rest
SATURDAY 20 mins easy
SUNDAY 18miles easy training run - aim for 3 hrs
WEEK NINE
MONDAY Rest
TUESDAY 6miles fartlek - as hard or easy as you feel like
WEDNESDAY 7miles, including 8*1 min fast and 8*30 secs fast
THURSDAY 5mile easy
FRIDAY Rest
SATURDAY 20 mins on grass, including a few strides
SUNDAY Race 10miles or half-marathon - Aim for 1:20/1:52
WEEK TEN
MONDAY Rest
TUESDAY 6miles easy
WEDNESDAY Warm up, then 4x1mile timed, with 4-min recoveries, then warm down
THURSDAY 6miles steady
FRIDAY Rest
SATURDAY 20 mins jogging and striding
SUNDAY Race half-marathon - Aim for 1:50
WEEK ELEVEN
MONDAY Rest
TUESDAY 5miles very easy, off road
WEDNESDAY 6mile fartlek
THURSDAY 7-8miles steady
FRIDAY Rest
SATURDAY 30 mins easy, on grass
SUNDAY 20mile endurance - take drinks, walk for 2mins at the end of each hour -
Aim for 3:20
WEEK TWELVE
MONDAY Rest
TUESDAY 4miles very easy off-road
WEDNESDAY 6miles steady
THURSDAY 6miles, inc. 6x2mins fast, 2mins slow
FRIDAY Rest
SATURDAY 30mins steady
SUNDAY Race 6-10miles, with long warm-up and warm down
WEEK THIRTEEN
MONDAY Rest
TUESDAY 6miles easy
WEDNESDAY 6miles, inc. 8x1min fast, 1min slow
THURSDAY 5miles steady
FRIDAY Rest
SATURDAY Warm up, then 3miles at marathon pace, timed, then warm down
SUNDAY 10miles steady, in racing kit, practice your pre-race routine
WEEK FOURTEEN
MONDAY Rest
TUESDAY 5miles steady, plus 6x1min brisk
WEDNESDAY Rest or 20mins easy
THURSDAY 20mins easy, in racing shoes
FRIDAY Rest
SATURDAY 15mins jog, inc. 6x100m strides
SUNDAY RACE DAY
www.runnersworld.ltd.uk
020 8868 6997 (Middlesex,UK) and 020 8590 0318 (Essex, UK)
Visit our online store or shops for all your running shoes, clothes and accessories
3.5 hour to 3 hour marathon - runners training schedule
SESSION
WEEK ONE
MONDAY 5 mile easy
TUESDAY 6 mile steady
WEDNESDAY 1 mile warmup,10*1min fast,2mins jog recovey,5 mins warmdown
THURSDAY 6 mile steady
FRIDAY Rest
SATURDAY 3 mile fast race timed
SUNDAY 9 mile endurance run
WEEK TWO
MONDAY 5 mile easy
TUESDAY 6 mile steady
WEDNESDAY warmup, 4*3 mins fast, 2 mins slow, 10mins jog recovery
THURSDAY 5 mile easy
FRIDAY Rest
SATURDAY 5 mile easy
SUNDAY 12 mile steady
WEEK THREE
MONDAY 5 mile easy
TUESDAY 6 mile steady
WEDNESDAY 10 mins jog, then 8 x 40 secs uphill, jogging back down, then 10 mins jog
THURSDAY 5 mile easy
FRIDAY Rest
SATURDAY 2-3 mile easy
SUNDAY 5mile or 10k race
WEEK FOUR
MONDAY 5 mile easy
TUESDAY warmup, 3*4 mins fast, 2 mins slow, 10mins jog recovery
WEDNESDAY 5 mile easy
THURSDAY 1 mile warmup,8*1min fast,2mins jog recoveyy, 10 mins warmdown
FRIDAY Rest
SATURDAY 6 Mile steady
SUNDAY 12 mile steady
WEEK FIVE
MONDAY 5 Mile easy
TUESDAY warmup, 3*1 mile fast, 4 mins rest, warmdown
WEDNESDAY 6 Mile Steady
THURSDAY 10 mins jog, then 8 x 40 secs uphill, jogging back down, then 10 mins jog
FRIDAY Rest
SATURDAY 5 Mile easy
SUNDAY 15 mile brisk
WEEK SIX
MONDAY 5 mile easy, off-road
TUESDAY 3 x 10mins at half-marathon pace, with 4-min recoveries
WEDNESDAY 4 miles easy
THURSDAY 6 miles steady, inc. surges
FRIDAY Rest
SATURDAY 30mins easy, inc. a few strides
SUNDAY 10000m race - Aim for 44mins
WEEK SEVEN
MONDAY 4miles easy, off-road
TUESDAY 6miles, inc. 6x1min fast
WEDNESDAY Warm up, then 4x1mile timed, with 4-min recoveries
THURSDAY 6miles steady
FRIDAY Rest or 3miles easy
SATURDAY 5miles easy, inc. 6x100m strides
SUNDAY 10mile race - Aim for 1:12
WEEK EIGHT
MONDAY 5miles easy, off-road
TUESDAY 6mile fartlek, inc. bursts of 100-250m
WEDNESDAY Warm up, then 10x40secs uphill, jogging back down
THURSDAY 6miles steady
FRIDAY Rest
SATURDAY Warm up, then 3-4miles brisk
SUNDAY 18miles training run - Aim for 2:40
WEEK NINE
MONDAY 5miles very easy, off-road
TUESDAY 5miles easy, inc. a few strides
WEDNESDAY 8miles steady
THURSDAY 6mile fartlek, inc. 8x30secs fast, 60secs slow
FRIDAY Rest or 3mile jog
SATURDAY 2miles easy, then 2miles brisk, then 2miles easy
SUNDAY Race 10miles or half-marathon - Aim for 1:10 / 1:38
WEEK TEN
MONDAY 5miles very easy, off-road
TUESDAY 5miles easy, inc. a few strides
WEDNESDAY 8miles steady
THURSDAY 6mile fartlek, doing 30secs fast, 60secs slow
FRIDAY Rest
SATURDAY 5miles steady, inc. a few strides
SUNDAY Race half-marathon - Aim for 1:36
WEEK ELEVEN
MONDAY 5miles easy, off-road
TUESDAY 6miles steady
WEDNESDAY 7mile fartlek, inc. 10x1min fast
THURSDAY 8miles, inc. 2x3miles at marathon pace
FRIDAY 3miles jog
SATURDAY Rest
SUNDAY 20miles endurance run, start slowly, take drinks - Aim for 2:55
WEEK TWELVE
MONDAY 30mins easy, off-road
TUESDAY 7-8miles steady
WEDNESDAY Warm up, then 6x800m (or 3mins), with 2-min recoveries
THURSDAY 6miles easy, inc. a few strides
FRIDAY Rest
SATURDAY Warm up, then 5miles at marathon pace, then warm down
SUNDAY Race 6-10miles or 10-12miles steady
WEEK THIRTEEN
MONDAY 5miles easy
TUESDAY 6miles steady
WEDNESDAY 6mile fartlek, inc. 10x1min fast
THURSDAY 5miles easy
FRIDAY Rest
SATURDAY Warm up, then 3miles at marathon pace, then warm down
SUNDAY 10miles steady, in your racing kit. Practise your pre-race routine
WEEK FOURTEEN
MONDAY Rest
TUESDAY 30mins steady, inc. 6x1min fast
WEDNESDAY 20mins easy
THURSDAY 10mins jog, then 1mile at race pace, then 5mins jog
FRIDAY Rest
SATURDAY 20mins jog, inc. a few strides
SUNDAY RACE DAY
www.runnersworld.ltd.uk
020 8868 6997 (Middlesex,UK) and 020 8590 0318 (Essex, UK)
Visit our online store or shops for all your running shoes, clothes and accessories
Sub 3 hour marathon - runners training schedule
SESSION
WEEK ONE
MONDAY 6miles easy, off-road
TUESDAY Warm up, then 4*1mile, timed, with 3 minute recoveries, then warm down
WEDNESDAY 6miles steady
THURSDAY Warm up, then 2* (8*200m), with 40 sec recoveries, and 5 min jog after
each set
FRIDAY 3miles easy
SATURDAY 5km race(aim for 18.45) or 3m timed (18.00)
SUNDAY 13-15miles easy
WEEK TWO
MONDAY 6miles easy
TUESDAY 10 min jog, then 8*60 secs uphill, jogging back down, then 10 mins jog
WEDNESDAY 6miles steady
THURSDAY Warm up, then 6*800m on track or road, with 2 min recoveries, then warm
down
FRIDAY 3miles easy
SATURDAY 6miles easy, off road
SUNDAY 12miles in 90mins or less
WEEK THREE
MONDAY 6miles easy, off road
TUESDAY Warm up, then 1*2miles fast, then 6 mins easy, then 3*1miles fast, with 3 min
recoveries
WEDNESDAY 6miles easy
THURSDAY 7-8miles fartlek
FRIDAY 3miles easy
SATURDAY 6miles easy, off road, inc strides
SUNDAY Race 5miles (30 mins) or 10km (39 mins)
WEEK FOUR
MONDAY 6miles easy
TUESDAY Warm up, then 6*1000m (or 3 mins) with 2 min recoveries, then warm
down
WEDNESDAY 6miles easy
THURSDAY Hill session as Week 2, but 9 reps
FRIDAY 5miles easy
SATURDAY 3miles easy, inc strides
SUNDAY 16-18 miles endurance run, or half-marathon
WEEK FIVE
MONDAY 5miles easy
TUESDAY 7-8mile fartlek
WEDNESDAY Warm up, then 3*2miles with 5min recoveries, then warm down
THURSDAY 6miles steady, inc bursts of 100-200m
FRIDAY 3miles easy
SATURDAY 4-5miles fartlek, off road
SUNDAY 15mile training run in 2 hrs or less
WEEK SIX
MONDAY 6miles off-road, starting slowly
TUESDAY Warm up, then 2x(8x400m) at 5000m pace, with 60-sec recoveries and 3mins
between sets
WEDNESDAY 4miles easy
THURSDAY Run 10mins to hill, then 6x2mins uphill, jogging back down
FRIDAY 5miles easy
SATURDAY 5miles off-road, inc. strides
SUNDAY 10000m race - Aim for 38mins
WEEK SEVEN
MONDAY 6miles easy, off-road
TUESDAY Warm up, then 1x2miles, then 3x1mile (both with 4-min recoveries)
WEDNESDAY 6miles easy
THURSDAY Warm up, then 6miles at threshold pace, then warm down
FRIDAY 4mile jog
SATURDAY 6miles on grass, inc. 8x100m strides
SUNDAY 10mile race - Aim for 1:02
WEEK EIGHT
MONDAY 30mins easy, off-road
TUESDAY 6miles steady
WEDNESDAY Warm up, then 8x800m with 90-sec recoveries
THURSDAY 6miles steady, inc. 6x150m strides
FRIDAY 4miles easy
SATURDAY 2miles easy, then 1mile fast, then warm down
SUNDAY 18miles training run - Aim for 2:15
WEEK NINE
MONDAY 6miles very easy, off-road
TUESDAY 6miles steady
WEDNESDAY Warm up, then 4x1mile with 4-min recoveries
THURSDAY 6mile fartlek
FRIDAY Rest
SATURDAY 3miles jog
SUNDAY Race 10miles or half-marathon - Aim for 1:00 / 1:24
WEEK TEN
MONDAY 5miles easy, off-road
TUESDAY 6miles steady, starting slowly
WEDNESDAY 8miles brisk
THURSDAY 8miles, inc. 10-12x90secs fast, 60secs slow
FRIDAY 5miles easy
SATURDAY 5miles easy, off-road
SUNDAY Race half-marathon - Aim for sub-1:23
WEEK ELEVEN
MONDAY 5miles easy
TUESDAY 6miles easy fartlek
WEDNESDAY 3miles at marathon pace, then 5mins jog, then 3miles at 10secs a mile faster than
marathon pace
THURSDAY 7miles steady, inc. 8x30secs fast strides
FRIDAY Rest
SATURDAY 30mins jog
SUNDAY 20miles endurance run in approx 2:30
WEEK TWELVE
MONDAY 5miles easy, off-road
TUESDAY 6-7miles steady, starting slowly
WEDNESDAY Warm-up, then 8x1000m (or 4mins), with 2-min recoveries
THURSDAY 8miles steady
FRIDAY 30mins easy
SATURDAY 30mins jog, plus 6x100m strides
SUNDAY Race 6-10miles or 11-13miles steady
WEEK THIRTEEN
MONDAY 6miles easy, off-road
TUESDAY 6miles fartlek
WEDNESDAY 1mile easy, then 5miles at race pace, then warm down
THURSDAY 6miles easy
FRIDAY Rest
SATURDAY warm up, then 4miles at marathon pace, then warm down
SUNDAY 10miles steady. Practise your pre-race routine
WEEK FOURTEEN
MONDAY 30mins steady
TUESDAY 10mins easy, then 6x400m brisk, then 10mins jog
WEDNESDAY 20mins easy, then 6x200m brisk, then 5mins jog
THURSDAY 15mins easy, then 1mile at race pace, then 5-10mins jog
FRIDAY Rest or 20mins easy
SATURDAY 15mins jog, then 6x(100m stride plus 200m jog), then 10mins jog
SUNDAY RACE DAY
