London Marathon Training 

  
 

 

Marathon

16 Week Training Schedule

I have put a full marathon training schedule for club runners below which will help give you a structure to your marathon training. There are many different versions of programs used to train for a marathon, so please use this or any other you feel comfortable with. You can switch the days round that you do the training if it suits but try and space out the hard sessions so you have time to recover in between. Your 'bread and butter' run is the weekly long run so try not to miss this if at all possible. Always do an easy recovery run or rest the day after your long run. The varied pace run can be 'fartleck' or 10 mins easy 10 mins hard or an increase pace run... your choice ..,. use it to give the run variety! The hard run speaks for itself .. run hard.

This schedule can be fine tuned for an individual eg. first timer or sub 3'er, so If you would like some more specific advice and guidance please contact me.

Every year we arrange training runs for the weekly long run and would love to have volunteers to lay on a run as well. The run can be from any location and can be on and off road... so please put your name down to help when you see the list on the web site or at the gym.

Howard

 W/C

 Mon

 Tues

 Weds

 Thurs

 Fri

 Sat

 Sun

 30th Dec

 4 Miles Easy or Rest

 1/2 Hour Varied Pace

 8 x 400m

 Rest

 5 Miles Hard

 5 Miles or 45 mins Easy

 8 -10 Miles

6th Jan

 4 Miles Easy or Rest

 1/2 Hour Varied Pace

 6 x 600m

 Rest

 6 Miles Hard

 5 Miles or 45 mins Easy

 10 - 12 Miles

 13th Jan

 4 Miles Easy or Rest

 1/2 Hour Varied Pace

 5 x 800m

 Rest

 7 Miles Hard

 5 Miles or 45 mins Easy

 1/2 Marathon

 20th Jan

 Rest

 5 Miles @ Mara Pace

 8 x 400m

 Rest

 5 Miles Steady

 5 Miles or 45 mins Easy

 10 - 12 Miles

 27th Jan

 5 Miles Easy or Rest

 45 Mins Varied Pace

 6 x 800m

 Rest

 7 Miles Hard

 5 Miles or 45 mins Easy

 12 - 14 Miles

 3rd Feb

 5 Miles Easy or Rest

 45 Mins Varied Pace

 4 x 1000m

 Rest

 8 Miles Hard

 5 Miles or 45 mins Easy

 14 - 16 Miles

 10th Feb

 5 Miles Easy or Rest

 45 Mins Varied Pace

 3 x 2000m

 Rest

 9 Miles Hard

 5 Miles or 45 mins Easy

 16 - 18 Miles

 17th Feb

 Rest

 8 Miles @ Mara Pace

 4 x 800m

 Rest

 5 Miles Steady

 5 Miles or 45 mins Easy

 1/2 Marathon

 24th Feb

 5 Miles Easy or Rest

 1 Hour Varied Pace

 3 x 3000m

 Rest

 9 Miles Hard

 5 Miles or 45 mins Easy

 16 - 18 Miles

 2nd Mar

 5 Miles Easy or Rest

 1 Hour Varied Pace

 4 x 2000m

 Rest

 10 Miles Hard

 5 Miles or 45 mins Easy

 18 - 20 Miles

 9th Mar

 5 Miles Easy or Rest

 1 Hour Varied Pace

 3 x 3000m

 Rest

 11 Miles Hard

 5 Miles or 45 mins Easy

 20 - 22 Miles

 16th Mar

 Rest

 10 Miles @ Mara Pace

 4 x 800m

 Rest

 5 Miles Steady

 5 Miles or 45 mins Easy

 14 - 16 Miles

 23rd Mar

 4 Miles Easy or Rest

 1/2 Hour 10k Race Pace

 8 x 800m

 Rest

 8 Miles Hard

 5 Miles or 45 mins Easy

 18 - 20 Miles

 30th Marr

 4 Miles Easy or Rest

 1/2 Hour 10k Race Pace

 10 x 400m

 Rest

 6 Miles Hard

 5 Miles or 45 mins Easy

 1/2 Marathon

 6th Apr

 4 Miles Easy or Rest

 1/2 Hour 10k Race Pace

 12 x 400m

 Rest

 5 Miles Hard

 5 Miles or 45 mins Easy

 10k or 10m Race Pace

 13th Apr

 3 Miles Easy or Rest

 4 Miles with Strides

 Rest

 Rest

 3 Miles with Strides

 3 Miles or Rest

 26.2 @ Mara Pace !