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Marathon Training Plan
London Marathon Plan
45 year old trying the FIRST programmeSign 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 |
Long Run
13.8mi
01:48:25
Added quickly using the thingy on the home page
Walking
4.3mi
01:40:00
Added quickly using the thingy on the home page
|
Intervals
6mi
4 x 1200mm at 15kph
|
Tempo
8.1mi
01:00:00
13kph
|
Long Run
15mi
02:10:00
7.5mph
|
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| Week 2 |
Intervals
6mi
00:45:00
6 x 800ms 15kph
|
Tempo
8.1mi
01:00:00
13kph 4:36/km
|
Long Run
15mi
02:00:00
14kph
|
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| Week 3 |
Intervals
6mi
00:45:00
1200, 1000, 800, 600, 400, 200 @ 15.5kph
200m rest
|
Tempo
8.1mi
01:00:00
13kpm 4:36/km
|
Long Run
15.5mi
02:04:00
14kph
|
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| Week 4 |
Intervals
6mi
00:45:00
5 x 1km @ 16kph
|
Tempo
8.4mi
01:00:00
13.5kph
4:27/km
|
Long Run
16mi
02:08:00
14kph
|
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| Week 5 |
Intervals
6.2mi
00:48:00
3 x 1600 @ 15kph
|
Tempo
8.4mi
01:00:00
13.5kph
4:27/km
|
Long Run
16.5mi
02:12:00
14kph
|
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| Week 6 |
Intervals
6.2mi
00:48:00
10 x 500m @ 16kph
|
Tempo
6.2mi
42:00:00
4:12/km
14.25 KPM
|
3.1mi
00:25:00
12kph
|
Race
18.6mi
02:30:00
14kph
Valentines Day 30K
|
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| Week 7 |
Intervals
6.2mi
00:50:00
6 x 800m @ 15kph
|
Tempo
8.1mi
01:00:00
4:36/km
13kph
|
Long Run
19mi
02:35:00
8:10 m/m
|
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| Week 8 |
Intervals
6.2mi
00:48:00
4 x 2000m @ 15kph
|
Tempo
8.4mi
01:00:00
13.5kph
4:27/km
|
Long Run
20mi
02:55:00
8:45 m/m
|
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| Week 9 |
Intervals
6.2mi
00:48:00
8 x 800m @ 16kph
|
Tempo
13.5mi
01:00:00
13.5kph
4:27/km
|
Long Run
20mi
02:50:00
8:30 per mile
|
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| Week 10 |
Intervals
6.2mi
00:48:00
4 x 2000m @ 15.5kph
|
Tempo
13.5mi
01:00:00
13.5kph
4:27/km
|
Long Run
20mi
02:40:00
8 m/m
|
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| Week 11 |
Intervals
6mi
00:45:00
8 x 800m @ 16kph
|
Tempo
6.2mi
00:42:00
4:12/km
14.25 KPM
|
3.1mi
00:25:00
12kph
|
Race
20mi
02:30:00
8mph 20miles - check whether I could go any quicker!
|
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| Week 12 |
Tempo
6.2mi
43:20:00
4:20/ km
14KPM
|
Intervals
6mi
00:45:00
4 x 1600m @ 15.5kph
|
3.1mi
00:25:00
12kph
|
Race
6.2mi
00:40:00
4 min/km pace Lincoln 10km
|
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| Week 13 |
Intervals
6mi
00:45:00
10 x 800m @ 4:10 mins per KM
200m rest intervals
|
Tempo
8.7mi
01:00:00
14.5kph
4:15/km
|
Long Run
22mi
03:00:00
8:12 per mile
|
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| Week 14 |
Intervals
6mi
00:45:00
10 x 600m @ 15.5kph
|
Tempo
8.7mi
01:00:00
14kph
4:15/km
|
Long Run
24mi
03:30:00
8:45 min/mile run from Newark on sustrans.
|
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| Week 15 |
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
Tempo
8.7mi
01:00:00
14kph
4:15kph
|
Long Run
12mi
01:30:00
8mph
|
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| Week 16 |
Intervals
5mi
00:45:00
4 x 800m @ 15kph
|
Tempo
6.2mi
00:30:00
14kph
|
3.1mi
00:26:00
7 mph
|
Race
26.2mi
03:30:00
VLM
|