| | WEEK 1 | 3-WEEK PREP PHASE |
| | MONDAY | 4-6 mile Easy Run |
| | TUESDAY | 5-7 mile Easy Run |
| | WEDNESDAY | 7 mile Aerobic Run |
| | THURSDAY | Off Day |
| | FRIDAY | 4-6 mile Easy Run |
| | SATURDAY | 5-6 mile Easy Run |
| | SUNDAY | 11-13 mile Easy Run |
| | | |
| | WEEK 2 | 3-WEEK PREP PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 6-7 mile Aerobic Run |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 7 mile Aerobic Run |
| | FRIDAY | 4-6 mile Easy Run |
| | SATURDAY | 5 mile Aerobic Run |
| | SUNDAY | 12-13 mile Aerobic Run |
| | | |
| | WEEK 3 | 3-WEEK PREP PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 6-7 miles, consisting of:
2-3 mile Warm Up
6 x (300m uphill at 10k Pace, 30 seconds rest, 300m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 4-6 mile Easy Run |
| | FRIDAY | 8 miles, consisting of:
2 mile Warm Up
2 x 2 miles at HMP with 3 minutes easy jog in between
2 mile Warm Down |
| | SATURDAY | 4-6 mile Easy Run |
| | SUNDAY | 12-14 miles, consisting of:
6-7 miles easy
10 x (1 minute at 5k Pace, then 1 minute at MP)
2-3 miles easy |
| | | |
| | WEEK 4 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 10 miles, consisting of:
2 mile Warm Up
5 x 1k at 10k pace with 2 minutes rest
5 x 200 at 5k Pace with 30 seconds rest
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 6-7 mile Aerobic Run |
| | FRIDAY | 4-6 mile Easy Run |
| | SATURDAY | 15 miles, consisting of:
3-4 mile Warm Up
4 x 2 miles at MP with 2-3 minutes rest
1-2 mile Warm Down |
| | SUNDAY | 7-10 mile Easy Run |
| | | |
| | WEEK 5 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7-8 miles, consisting of:
2 mile Warm Up
8 x (300m uphill at 10k Pace, 30 seconds rest, 300m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 4-6 mile Easy Run |
| | FRIDAY | 9 miles, consisting of:
2 mile Warm Up
5 x 1 mile at HMP with 2 minutes rest
2 mile Warm Down |
| | SATURDAY | 4-6 mile Easy Run |
| | SUNDAY | 14-16 mile Aerobic Run |
| | | |
| | WEEK 6 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 8 miles, consisting of:
2 mile Warm Up
6 x 1k at 10k pace with 2 minutes rest
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 4-6 mile Easy Run |
| | FRIDAY | 9 miles, consisting of:
2 mile Warm Up
2 x 2 miles at HM with 3 minutes jog, 1 x mile at HM-10k Pace
2 mile Warm Down |
| | SATURDAY | 4-6 mile Easy Run |
| | SUNDAY | 14-16 mile Marathon Simulation (on a rolling hill course), consisting of:
6 miles easy
6-8 miles at MP
2 miles easy |
| | | |
| | WEEK 7 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7 miles, consisting of:
2 mile Warm Up
6 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 5-7 mile Aerobic Run |
| | FRIDAY | 4-6 mile Easy Run |
| | SATURDAY | 16 miles, consisting of:
2 mile Warm Up
3 x 4 miles at MP with 2-3 minutes rest
2 mile Warm Down |
| | SUNDAY | 9-11 mile Easy Run |
| | | |
| | WEEK 8 | 6-WEEK HALF MARATHON PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 8 miles, consisting of:
2 mile Warm Up
4 x 1200 at 10k Pace with 2 minutes rest
4 x 400 at 5k Pace with 1 minute rest
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 4-6 mile Easy Run |
| | FRIDAY | 9 miles, consisting of:
2 mile Warm Up
4 miles at HMP, 3 minutes jog, 1 mile at HM-10k Pace
2 mile Warm Down |
| | SATURDAY | 4-6 mile Easy Run |
| | SUNDAY | 13-16 miles, consisting of:
7-8 miles easy
8 x (2 minutes at 10k Pace, then 2 minutes at MP)
2-3 miles easy |
| | | |
| | WEEK 9 | 6-WEEK BUILDING PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 8 miles, consisting of:
2 mile Warm Up
8 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 4-6 mile Easy Run |
| | FRIDAY | 10 miles, consisting of:
2 mile Warm Up
3 x 2 miles at HM with 3 minutes jog
2 mile Warm Down |
| | SATURDAY | 4-6 mile Easy Run |
| | SUNDAY | 15-17 mile Aerobic Run |
| | | |
| | WEEK 10 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 9-10 miles, consisting of:
2 mile Warm Up
6 x 1200 at 10k pace with 2:30 rest between
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 5-7 mile Aerobic Run |
| | FRIDAY | 4-6 mile Easy Run |
| | SATURDAY | 15-18 miles, consisting of:
3-4 mile Warm Up
3 x (3 miles at MP with 1/2 mile easy, then 2-4 miles easy) |
| | SUNDAY | 10-12 mile Easy Run |
| | | |
| | WEEK 11 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 9 miles, consisting of:
2 mile Warm Up
10 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 4-6 mile Easy Run |
| | FRIDAY | 10 miles, consisting of:
2 mile Warm Up
3 miles at HMP, 3 minutes jog, 2 miles at HMP, 2 minutes jog
1 mile at 10k pace
2 mile Warm Down |
| | SATURDAY | 4-6 mile Easy Run |
| | SUNDAY | 16-18 mile Marathon Simulation (on a rolling hill course), consisting of:
8 miles easy
6-8 miles at MP
2 miles easy |
| | | |
| | WEEK 12 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 9 miles, consisting of:
2 mile Warm Up
4 x mile at 10k Pace with 3 minutes rest
4 x 400 at 5k Pace with 1 minute rest
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 4-6 mile Easy Run |
| | FRIDAY | 10 miles, consisting of:
2 mile Warm Up
2 x 3 miles at HM with 3 minutes jog
2 mile Warm Down |
| | SATURDAY | 4-6 mile Easy Run |
| | SUNDAY | 14-16 miles, consisting of:
7 miles easy
6 x (3 minutes at 10k pace, then 2 minutes easy)
2-3 miles easy |
| | | |
| | WEEK 13 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 10 miles, consisting of:
2 mile Warm Up
12 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 5-7 mile Aerobic Run |
| | FRIDAY | 4-6 mile Easy Run |
| | SATURDAY | 14 miles, consisting of:
2 mile Warm Up
10 miles at MP (start a little slower and finish faster)
2 mile Warm Down |
| | SUNDAY | 9-11 mile Easy Run |
| | | |
| | WEEK 14 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 9 miles, consisting of:
2 mile Warm Up
5 x 1 mile at 10k pace with 3 minutes rest
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 4-6 mile Easy Run |
| | FRIDAY | 9 miles, consisting of:
2 mile Warm Up
4-5 mile tempo at HM
2 mile Warm Down |
| | SATURDAY | 4-6 mile Easy Run |
| | SUNDAY | 16-18 mile Marathon Simulation (on a rolling hill course), consisting of:
8-10 miles easy
6-8 miles at MP
2 miles easy |
| | | |
| | WEEK 15 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 10 miles, consisting of:
2 mile Warm Up
3 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP)
2 minutes rest between sets
6 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 5-7 mile Aerobic Run |
| | FRIDAY | 4-6 mile Easy Run |
| | SATURDAY | 16 miles, consisting of:
2 mile Warm Up
2 x 6 miles at MP with 5 minutes jog between reps
2 mile Warm Down |
| | SUNDAY | 9-11 mile Easy Run |
| | | |
| | WEEK 16 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 9 miles, consisting of:
2 mile Warm Up
2 x (2k at HM, 1k at 10k) all with 2 minutes rest
5 x 400 at 5k Pace with 1 minute rest
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 4-6 mile Easy Run |
| | FRIDAY | 12 miles, consisting of:
2 mile Warm Up
8 mile cutdown at MP
(start a little slower & increase the pace every 2 miles)
2 mile Warm Down |
| | SATURDAY | 4-6 mile Easy Run |
| | SUNDAY | 18-21 mile Aerobic Run |
| | | |
| | WEEK 17 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 10 miles, consisting of:
2 mile Warm Up
6 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP)
2 minutes rest between sets
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 4-6 mile Easy Run |
| | FRIDAY | 10 miles, consisting of:
2 mile Warm Up
6 mile tempo at HMP
2 mile Warm Down |
| | SATURDAY | 4-6 mile Easy Run |
| | SUNDAY | 18-22 mile Marathon Simulation (on a rolling hill course), consisting of:
8-10 miles easy
8-10 miles at MP
2 miles easy |
| | | |
| | WEEK 18 | 9-WEEK MARATHON SPECIFIC PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 10 miles, consisting of:
2 mile Warm Up
3 x (2k at HM, 1k at 10k) all with 2 minutes rest
2 mile Warm Down |
| | WEDNESDAY | 4-6 mile Easy Run |
| | THURSDAY | 5-7 mile Aerobic Run |
| | FRIDAY | 4-6 mile Easy Run |
| | SATURDAY | 15-18 miles, consisting of:
2 mile Warm Up
12-13 miles MP Tempo
2 mile Warm Down |
| | SUNDAY | Off Day |
| | | |
| | WEEK 19 | 2-WEEK TAPER PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 8 miles, consisting of:
2 mile Warm Up
5 x 1k at 10k pace with 2 minutes rest
5 x 200 at 5k Pace with 30 seconds rest
2 mile Warm Down |
| | WEDNESDAY | 3-5 mile Easy Run |
| | THURSDAY | 3-5 mile Easy Run |
| | FRIDAY | 10 miles, consisting of:
2 mile Warm Up
2 x (3 miles at HM on/ 1 miles easy)
2 mile Warm Down |
| | SATURDAY | 3-5 mile Easy Run |
| | SUNDAY | 8-11 mile Easy Run |
| | | |
| | WEEK 20 | 2-WEEK TAPER PHASE |
| | MONDAY | Off Day |
| | TUESDAY | 7-8 miles, consisting of:
2 mile Warm Up
3 x 1200 at HMP with 2 minutes rest
4 x 400 at 5k Pace with 2 minutes rest
2 mile Warm Down |
| | WEDNESDAY | 2-4 mile Easy Run |
| | THURSDAY | 2-4 mile Easy Run |
| | FRIDAY | 6-7 miles, consisting of:
2 mile Warm Up
3 miles at MP
4-5 minutes rest
1k at 10k Pace
1 mile Warm Down |
| | SATURDAY | Off Day |
| | SUNDAY | 2-3 mile Easy Run |
| | | |
| | MONDAY | RACE DAY |
