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This programme has been specially put together by fitness experts, nutritionists and other marathon experts to provide experienced runners with a training schedule that begins in September and builds up over the four months leading up to Race Day!
WK Sat Sun Mon Tue Wed Thu Fri
1 45 mins steady run Rest Speed Play, ideally off-road Rest 60 mins easy Rest 80 mins steady pace
2 45 mins easy Rest 3 x 8-10 mins hard, 3 mins recovery between efforts, with warm-up and cool down Easy 25 mins jog 50 mins steady pace Rest 90 mins
3 30 mins easy 50 mins hilly circuit with efforts on hills Rest 60 mins steady 35 mins easy Rest 100-110 mins taken very easy
4 Rest 35 mins steady 3 x 8-10 mins hard, 3 mins recovery between efforts, with warm-up and cool down 35 mins jog 50 mins steady Rest 50 mins fast pace
5 25 mins recovery jog 45 mins steady 60 mins off-road and hilly Speed Play session Rest 45 mins easy Rest 120 mins slow
6 24 mins jog 45 mins steady Alternate 3 min hard bursts with 3 min of easy jogging Rest 60 mins comfortable pace Rest 120-130 mins slow
7 25 mins very easy 45 mins steady 60 mins Speed Play with long duration efforts Rest 50 mins steady 25 mins easy jog 90 mins good pace with long warm-up and cool-down
8 Rest 45 mins steady Rest 45 mins steady Rest 20 mins very slow jog Half marathon race
9 Rest 45 mins easy 4 x 8-10 mins hard, 2.5 mins recovery between efforts 45 mins easy 70 mins at race pace Rest 145 mins
10 25 mins jog recovery 45 mins steady Rest 75 mins off-road Speed Play 45 mins easy Rest 160 mins taken easy
11 Rest 50 mins steady 2 x 15 mins hard, 4 mins recovery between efforts 45 mins steady 25 mins easy jog Rest 180 mins slow
12 Rest 45 mins steady 50 mins relaxed Speed Play 45 mins steady 25 mins easy jog 20 mins easy jog 10k race
13 25 mins easy recovery 45 mins steady 4 x 15 mins hard, 2.5 mins recovery between efforts 35 mins slow 50 mins steady Rest 200 mins slow
14 Rest 50 mins steady 60 mins easy Speed Play 35 mins jog 45 mins at marathon race pace Rest 130 mins steady
15 5 mins easy off-road Easy 25 min jog or rest 35 mins brisk pace + warm-up and cool-down 45 mins steady Rest 25 mins easy 50 mins steady
16 5 mins easy off-road Warm-up, 10 mins at race pace, cool-down 30 mins very easy Rest or 25 mins easy Rest 15 mins very, very easy jog RACE DAY
Speed Play Training involves changing the speed at which you run throughout your training session.
Super Slow Really, really slow, so slow it hardly seems worth putting your kit on.
Easy Jog No pressure, just loosening up or a recovery run.
Slow Still a slow pace but a little faster than an ‘easy jog’.
Comfortable You can chat easily to your training partner and keep the pace consistent.
Steady Even-paced run where you can chat in short sentences.
Brisk Slightly breathless, not easy to hold any conversation with your training partner.
Hard You certainly know you’re working, conversation is definitely out.
W/U Warm up.
W/D Warm down.