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Marathon Training Plan
Laura's London Marathon training plan
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Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
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Week 1 |
6mi
Start slowly finish faster
|
Recovery Run
7mi
Warm up, then 10 x 1 min fast, 2 mins slow.
|
Recovery Run
6mi
Easy
|
6mi
Steady, off-road
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Long Run
8mi
Steady
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Week 2 |
5mi
First and last mile slow middle 3 faster
|
Recovery Run
1mi
Cool down
Intervals
2mi
4 x 3 mins fast, 2 mins slow
Recovery Run
1mi
Warm up
|
6mi
Off road
|
Long Run
10mi
Aim for 10 minute miles
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Week 3 |
6mi
Steady with a few faster stretches
|
Hill Work
4mi
Run to hill, then 8 x 40 secs uphill, jogging back for recovery. Run home
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Recovery Run
5mi
|
7mi
Off road
|
Long Run
12mi
Aim for 1.54
first 6 miles in 60min
second 6 miles in 54min
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Week 4 |
Recovery Run
1mi
Warm up
Recovery Run
1mi
Cool down
Recovery Run
3mi
3 x 1000m (or 3 x 4 mins) with 3-min jog recoveries
|
Recovery Run
5mi
|
Hill Work
4mi
Run to hill, then 9 x 40 secs uphill, jogging back for recovery. Run home
|
Recovery Run
1mi
Warm up
Recovery Run
1mi
Cool down
3mi
At a good speed
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Long Run
10mi
10 minute miles
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Week 5 |
6mi
start slow then put in repeated bursts over 200m jogging about 400m after each
|
6mi
start slowly, finish faster
|
Hill Work
4mi
Run to hill, then 10 x 40 secs uphill, jogging back for recovery. Run home
|
Recovery Run
4mi
|
Race
13.1mi
Half Marathon race
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||
Week 6 |
6mi
start slow work up to faster pace if not tired
|
Intervals
4mi
3 x 1M approx, with 5-min recoveries after each
Recovery Run
1mi
Cool down
Recovery Run
1mi
Warm up
|
7mi
Steady, with some strides at the end
|
Fartleks
5mi
inc some fast 200m bursts
|
Long Run
16mi
2 hours 22 mins
Steady aim for 9.30 min miles.
|
||
Week 7 |
Tempo
4mi
3 x 10 mins at half-marathon pace or faster with 4-min recoveries
Recovery Run
1mi
Cool down
Recovery Run
1mi
Warm up
|
Recovery Run
4mi
Off road
|
6mi
with a few surges
|
Recovery Run
1mi
Warm up
Recovery Run
1mi
Cool down
3mi
at a brisk pace
|
Long Run
18mi
First 9 miles @ 10 min miles.
second 9 miles @ 9 minute miles
|
||
Week 8 |
Recovery Run
5mi
|
Hill Work
6mi
Run to hill, then 9 x 40 secs uphill, jogging back for recovery. Run home
|
6mi
Start slow, finish strong
|
5mi
inc a few fast strides
|
Long Run
17mi
|
||
Week 9 |
6mi
No pressure
|
6mi
slow start, then put in fast strides of 30 secs, with 1-min jog recoveries
|
Recovery Run
1mi
Warm up
Recovery Run
1mi
Cool down
Intervals
5mi
4x1M, with 5min recoveries
|
3mi
brisk
Recovery Run
1mi
Cool down
Recovery Run
1mi
Warm up
|
Race
13.1mi
MK Festival of Running
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||
Week 10 |
5mi
easy with a few fast strides
|
6mi
start slow, then put in fast strides of 30 secs, with 1-min jog recoveries
|
6mi
inc 3M at a brisk pace (omit if racing)
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Long Run
20mi
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Week 11 |
Intervals
2mi
6 x 45s fast 3 mins jog
Recovery Run
1mi
Cool down
Recovery Run
1mi
Warm up
|
8mi
Marathon pace
|
6mi
start slow, finish fast
|
5mi
inc a few fast strides
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Race
15mi
Banbury 15 miles
@9min miles
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||
Week 12 |
Recovery Run
5mi
|
Intervals
4mi
4 x 1M at 10k pace
|
6mi
|
4mi
Jogging and easy strides
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13.1mi
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Week 13 |
6mi
|
6mi
inc 10 x 30 secs fast, with 1-min jog recoveries
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8mi
inc 2 x 3M at marathon pace
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3mi
Jogging and strides
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Race
20mi
Oakley 20
first 10 miles@10 minute miles
second 10 miles@9 minute miles
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Week 14 |
8mi
|
Intervals
4mi
6 x 800m (with 2 mins rest) or 6 x 3 mins fast, 2 mins slow.
Recovery Run
1mi
Cool down
Recovery Run
1mi
Warm up
|
Recovery Run
6mi
|
7mi
inc 5 at marathon pace
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Long Run
11mi
including fast run of 6-10 under 9 minute miles
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Week 15 |
6mi
|
Recovery Run
1mi
Cool down
Intervals
3mi
10 x 400m (with 90-sec recoveries) or 1 2 x 1 min fast, 1 min slow
Recovery Run
1mi
Warm up
|
Recovery Run
5mi
|
Recovery Run
1mi
Warm up
Intervals
4mi
2 x 2M at marathon pace
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Long Run
10mi
10M steady @9.30min miles Practise marathon preparation
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Week 16 |
1mi
Race pace
Recovery Run
1mi
Cool down
Recovery Run
1mi
Warm up
|
4mi
easy with a few strides
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Recovery Run
3mi
in race kit
|
Recovery Run
2mi
jogging, inc easy strides
|
Race
26.2mi
Own it dude!
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