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Marathon Training Plan

Mrs Jigs 17 week marathon plan

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Rest 0mi	8mi speed 10 x100m strides	Long Run 12mi	Recovery Run 5mi	9mi	Recovery Run 5mi	Long Run 17mi
Week 2	Rest 0mi	5mi Tempo 4mi 15k to half marathon pace	Long Run 13mi	Recovery Run 5mi	Long Run 11mi	Recovery Run 5mi	Long Run 15mi
Week 3	Rest 0mi	9mi speed 10 x100m strides	Long Run 14mi	Recovery Run 5mi	Long Run 11mi	Recovery Run 5mi	Long Run 18mi
Week 4	Rest 0mi	5mi Tempo 4mi 15k to half marathon pace	Long Run 14mi	Recovery Run 5mi	Long Run 12mi	Recovery Run 5mi	Long Run 20mi
Week 5	Rest 0mi	8mi speed 10 x100m strides	Long Run 12mi	Recovery Run 5mi	Long Run 11mi	Recovery Run 5mi	Long Run 14mi
Week 6	Rest 0mi	5mi Tempo 5mi 15k to half marathon pace	Long Run 14mi	Recovery Run 5mi	Long Run 11mi	8mi speed 10 x100m strides	Long Run 21mi
Week 7	Rest 0mi	Recovery Run 6mi Recovery Run 4mi	Long Run 14mi	Recovery Run 5mi	5mi Tempo 6mi 15k to half marathon pace	Recovery Run 6mi	Long Run 20mi
Week 8	Rest 0mi	Recovery Run 6mi Recovery Run 4mi	Long Run 15mi	Recovery Run 6mi	Long Run 13mi	Recovery Run 7mi speed 6 x100m strides	3mi Marathon Pace 12mi
Week 9	Rest 0mi	10mi	Intervals 9mi with 6 x600m at 5k pace / 90 sec recoveries	Recovery Run 6mi	Long Run 11mi	8mi speed 8 x100m strides	Long Run 15mi
Week 10	Rest 0mi	Recovery Run 6mi Recovery Run 4mi	Long Run 15mi	Recovery Run 6mi	5mi Tempo 7mi 15k to half marathon pace	Recovery Run 5mi	Long Run 22mi
Week 11	Rest 0mi	Intervals 9mi with 5 x600m at 5k pace / 90 sec recoveries	Long Run 14mi	Recovery Run 6mi speed 6 x100m strides	Recovery Run 5mi	Race 6mi 8-10k tune up race	Long Run 18mi
Week 12	Rest 0mi	Intervals 11mi with 6 x 1000m at 5k pace / 90sec recoveries	Long Run 15mi	Recovery Run 6mi Recovery Run 4mi	Long Run 12mi	Recovery Run 5mi	Marathon Pace 14mi 3mi
Week 13	Rest 0mi	Intervals 9mi with 5 x600m at 5k pace / 2 min recoveries	Long Run 13mi	Recovery Run 6mi speed 6x100m strides	Recovery Run 5mi	Race 6mi 8-10k tune up race	Long Run 18mi
Week 14	Rest 0mi	Recovery Run 6mi Recovery Run 4mi	Intervals 11mi with 6 x1200m at 5k race pace / 2 min recoveries	Long Run 14mi	8mi speed 8 x100m strides	Recovery Run 5mi	Long Run 20mi
Week 15	Rest 0mi	7mi speed 8 x100m strides	Long Run 12mi	Recovery Run 6mi speed 6 x100m strides	Recovery Run 5mi	Race 6mi 8-10k tune up race	Long Run 17mi
Week 16	Rest 0mi	8mi speed 8x 100m strides	Recovery Run 5mi	5mi Intervals 3mi 3 x 1600m at 5k race pace / 2 min jog recoveries	Recovery Run 5mi	7mi speed 8 x 100m strides	Long Run 13mi
Week 17	Rest 0mi	Recovery Run 5mi Recovery Run 4mi	5mi Race Pace 2mi	Recovery Run 5mi	Recovery Run 5mi speed 6x100m strides	Recovery Run 4mi	Race 26.2mi

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