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Marathon Training Plan
Brain Training
4 runs per weekSign In or Register to add this to your Fetch training planner.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
---|---|---|---|---|---|---|---|
Week 1 |
Intervals
6mi
|
Easy
3.5mi
3.5 miles base
2 x 20 secs high knees
2 x 20 secs Bounding
|
Long Run
5mi
base pace
|
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Week 2 |
Intervals
6mi
|
Easy
4mi
4 x base miles
2 x 20 secs stiff legs
2 x 20 secs No arms
|
Long Run
6mi
base pace
|
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Week 3 |
Intervals
6mi
|
Easy
3mi
3 miles base
20 secs 1 leg hop
20 secs High Knees
|
Long Run
4mi
base pace
|
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Week 4 |
Intervals
6mi
|
Easy
4.5mi
4.5 miles base
2 x 20 secs high knees
2 x 20 secs bounding
|
Long Run
7mi
base pace
|
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Week 5 |
Intervals
6mi
|
Easy
5mi
5 miles base pace
2 x 20 secs stiff legs
2 x 20 secs No arms
|
Long Run
8mi
base pace
|
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Week 6 |
Intervals
6mi
|
Easy
6mi
6 miles base pace
2 x 20 secs hill sprints
2 x 20 secs 1 leg hop
|
Tempo
4.5mi
1 mile wu @ recovery
2 x 1 mile @10k with 2 min recovery
1 mile wd @recovery
|
Long Run
9mi
base pace
|
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Week 7 |
Intervals
6mi
|
Easy
4mi
4 miles base pace
20 secs high knees
20 secs Bounding
|
Tempo
5.5mi
1 mile wu @ recovery
3 x 1 mile @10k with 2 min recovery
1 mile wd @recovery
|
Long Run
6mi
base pace
|
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Week 8 |
Intervals
6mi
|
Easy
6mi
6 miles base pace
2 x 20 secs base pace
2 x 20 secs no arms
|
Tempo
7mi
1 mile wu @ recovery
4 x 1 mile @10k with 2 min recovery
1 mile wd @recovery
|
Long Run
10mi
base pace
|
|||
Week 9 |
Intervals
6mi
|
Easy
6mi
6 miles base pace
2 x 20 secs stiff legs
2 x 20 secs no arms
|
Tempo
5.5mi
1 mile wu @ recovery
3 x 1 mile @10k with 2 min recovery
1 mile wd @recovery
|
Long Run
11mi
base pace
|
|||
Week 10 |
Intervals
6mi
|
Easy
6mi
6 miles base pace
2 x 20 secs hill sprints
2 x 20 secs 1 leg hop
|
Tempo
5mi
1 mile wu @ recovery
3 miles @10k
1 mile wd @recovery
|
Long Run
12mi
base pace
|
|||
Week 11 |
Intervals
6mi
|
Easy
4.5mi
4.5 miles base pace
20 secs high knees
20 secs bounding
|
Race
5.1mi
1 mile wu @recovery
5k race/time trial
1 mile wd @recovery
|
Tempo
5mi
1 mile wu @ recovery
3 miles @10k
1 mile wd @recovery
|
|||
Week 12 |
Intervals
6mi
|
Easy
7mi
7 miles base pace
2 x 20 secs high knees
2 x 20 secs bounding
|
Tempo
5mi
1 mile wu @ recovery
3 miles @10k
1 mile wd @recovery
|
Long Run
12mi
6 miles @base
increase pace to run last mile @ HM pace
|
|||
Week 13 |
Intervals
6mi
|
Easy
7mi
7 miles base pace
2 x 20 secs stiff legs
2 x 20 secs no arms
|
Tempo
6mi
1 mile wu @ recovery
4 mile @10k
1 mile wd @ recovery
|
Long Run
14mi
base pace
|
|||
Week 14 |
Intervals
6mi
|
Easy
7mi
7 miles base pace
20 secs hill sprints
20 secs 1 leg hop
|
Tempo
6.5mi
1 mile wu @ recovery
4.5 miles @10k
1 mile wd @recovery
|
Long Run
13mi
7 miles @base
increase pace to run last mile @ HM pace
|
|||
Week 15 |
Intervals
6mi
|
Easy
5mi
5 miles base pace
2 x 20 secs stiff legs
2 x 20 secs no arms
|
Tempo
5.5mi
1 mile wu @ recovery
3.5 mile @10k
1 mile wd @ recovery
|
Race
8.2mi
1 mile wu @recovery
10k race or time trial
1 mile wd @recovery
|
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Week 16 |
Intervals
6mi
|
Easy
8mi
8 miles base pace
2 x 20 secs stiff legs
2 x 20 secs no armes
|
Tempo
7mi
1 mile wu @ recovery
5 miles @ hm pace
1 mile wd @recovery
|
Long Run
16mi
base pace
|
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Week 17 |
Intervals
6mi
|
Easy
8mi
8 miles base pace
2 x 20 secs stiff legs
2 x 20 secs no arms
|
Tempo
7mi
1 mile wu @ recovery
5 mile @ hm
1 mile wd @recovery
|
Long Run
10mi
1 mile wu @ recovery pace
8 miles @ mara pace
1 mile wd @recovery pace
|
|||
Week 18 |
Intervals
6mi
|
Easy
9mi
9 miles base pace
2 x 20 secs hill sprints
2 x 20 secs 1 leg hop
|
Tempo
9mi
1 mile wu @ recovery
2 x 1 mile @10k with 2 min recovery
1 mile wd @recovery
|
Long Run
18mi
base pace
|
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Week 19 |
Easy
7mi
7 miles base pace
2 x 20 secs high knees
2 x 20 secs bounding
|
Tempo
7mi
1 mile wu @ recovery
5 mile @ hm
1 mile wd @recovery
|
Race
15.1mi
1 mile wu @ recovery pace
Half Mara race or time trial
1 mile wd @recovery pace
|
||||
Week 20 |
Intervals
6mi
|
Easy
6mi
6 miles base pace
20 secs stiff legs
20 secs no arms
|
Tempo
9mi
1 mile wu @ recovery
7 miles @hm pace
1 mile wd @recovery
|
Long Run
6mi
12 miles @base pace
|
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Week 21 |
Easy
6mi
6 miles @ base pace
20 secs Stifflegged run
20 secs No arms run
|
Easy
6mi
6 miles base pace
20 secs stiff legs
20 secs no arms
|
Tempo
4mi
1 mile wu @recovery pace
2 miles @HM pace
1 mile wd @ recovery pace
|
Race
26.2mi
Goal Marathon
|