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Marathon Training Plan
London Marathon 2013 - S Farmer
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| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
5mi
2 miles at 606
|
15mi
01:00:00 |
Race
13.1mi
01:20:00 |
6mi
00:42:00
7:00/mile
|
|||
| Week 2 |
6mi
00:42:00
7:00/mile
|
Track Session
4mi
|
10mi
00:42:00
7:00/mile
|
Warm Up
2mi
Tempo
4mi
00:24:00
6:00/mile
|
6mi
00:42:00
7:00/mile
|
||
| Week 3 | |||||||
| Week 4 | |||||||
| Week 5 |
10mi
01:10:00
7:00/mile
|
Warm Up
2mi
Tempo
4mi
00:24:00
6:00/mile
|
6mi
00:42:00
7:00/mile
|
||||
| Week 6 |
6mi
00:42:00
7:00/mile
|
Track Session
4mi
|
10mi
01:10:00
7:00/mile
|
Warm Up
2mi
Tempo
4mi
00:24:00
6:00/mile
|
6mi
00:42:00
7:00/mile
|
||
| Week 7 |
6mi
00:42:00
7:00/mile
|
Track Session
4mi
|
14mi
01:38:00
7:00/mile
|
Warm Up
2mi
Tempo
4mi
00:24:00
6:00/mile
|
Warm Up
5mi
00:35:25
7:05mile
8mi
00:56:40
7:05
|
||
| Week 8 |
6mi
00:42:00
7:00/mile
|
Track Session
4mi
|
12mi
01:24:00
7:00/mile
|
Warm Up
2mi
Tempo
4mi
00:23:54
5:59mile
|
Warm Up
5mi
00:35:25
7:05mile
8mi
00:56:40
7:05
|
||
| Week 9 |
6mi
00:42:30
7:05mile
|
6mi
00:42:30
7:05mile
Track Session
4mi
|
Race
12mi
Hell Down South
|
6mi
00:42:00
7:00/mile
|
|||
| Week 10 |
Warm Up
2mi
Tempo
4mi
00:24:00
6:00/mile
|
6mi
00:42:00
7:00/mile
|
Race
7mi
Survival of the Fittest
|
Warm Up
2mi
Tempo
4mi
00:23:54
5:59mile
|
8mi
00:56:40
7:05
Warm Up
5mi
00:35:25
7:05/mile
|
||
| Week 11 |
6mi
00:42:30
7:05/mile
|
6mi
00:42:30
7:05/mile
Track Session
4mi
|
Hill Work
14mi
01:39:10
7:05/mile; 20 min hills
|
Warm Up
4mi
Intervals
2mi
00:11:12
2x1mile@5:36/mile (800m)
|
8mi
00:56:40
7:05
Warm Up
5mi
00:35:25
7:05/mile
|
||
| Week 12 |
6mi
00:42:30
7:05/mile
|
6mi
00:42:30
7:05/mile
Track Session
4mi
|
Long Run
16mi
01:53:20
7:05/mile
|
Warm Up
1mi
Tempo
5mi
00:30:15
6:03/mile
|
8mi
00:56:40
7:05
5mi
00:35:25
7:05/mile
|
||
| Week 13 |
6mi
00:42:30
7:05/mile
|
6mi
00:42:30
7:05/mile
Track Session
4mi
|
Long Run
18mi
02:07:30
7:05/mile
|
6mi
00:42:30
7:05mile
|
6mi
00:42:30
7:05mile
|
||
| Week 14 |
6mi
00:42:30
7:05/mile
|
Track Session
4mi
|
8mi
00:56:40
7:05/mile
|
Tempo
5mi
00:29:55
5:59/mile
Warm Up
1mi
|
8mi
00:56:00
7:00/mile
5mi
00:35:00
7:00mile
|
||
| Week 15 |
6mi
00:42:00
7:00/mile
|
6mi
00:42:00
7:00/mile
Track Session
4mi
|
Long Run
20mi
02:20:00
7:00/mile
|
Warm Up
3mi
Intervals
3mi
00:16:27
3x1mile@5:29/mile (800m)
|
8mi
00:56:00
7:00/mile
5mi
00:35:00
7:00mile
|
||
| Week 16 |
6mi
00:42:00
7:00/mile
|
6mi
00:42:00
7:00/mile
Track Session
4mi
|
Progressive
16mi
01:49:15
7:00/mile; last 5.5 miles at 6:30/mile
|
Tempo
6mi
00:36:12
6:02/mile
|
8mi
00:56:00
7:00/mile
5mi
00:35:00
7:00mile
|
||
| Week 17 |
6mi
00:42:00
7:00/mile
|
6mi
00:42:00
7:00/mile
Track Session
4mi
|
Long Run
20mi
02:20:00
7:00/mile
|
6mi
00:42:00
7:00/mile
|
6mi
00:42:00
7:00/mile
|
||
| Week 18 |
6mi
00:42:00
7:00/mile
|
Track Session
4mi
|
8mi
00:56:40
7:05/mile
|
||||
| Week 19 |
Tempo
6mi
00:35:54
5:59/mile
|
5mi
00:34:35
6:55mile
8mi
00:55:20
6:55/mile
|
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| Week 20 |
6mi
00:41:30
6:55/mile
|
6mi
00:41:30
6:55/mile
Track Session
4mi
|
Hill Work
16mi
01:52:00
7:00/mile; 20 min hills
|
Warm Up
2mi
Intervals
4mi
00:21:56
4x1mile@5:29/mile (800m)
|
5mi
00:34:35
6:55mile
8mi
00:55:20
6:55/mile
|
||
| Week 21 |
6mi
00:41:30
6:55/mile
|
6mi
00:41:30
6:55/mile
Track Session
4mi
|
Long Run
22mi
02:32:10
6:55/mile
|
Tempo
7mi
00:42:14
6:02/mile
|
8mi
00:55:20
6:55/mile
5mi
00:34:35
6:55mile
|
||
| Week 22 |
6mi
00:41:30
6:55/mile
|
Track Session
4mi
6mi
00:41:30
6:55/mile
|
Progressive
18mi
02:02:00
6:55/mile; last 6 miles at 6:30/mile
|
6mi
00:41:30
6:55/mile
|
6mi
00:41:30
6:55/mile
|
||
| Week 23 |
6mi
00:41:30
6:55/mile
|
Track Session
4mi
|
10mi
01:09:10
6:55/mile
|
Tempo
8mi
00:47:44
5:58/mile
|
5mi
00:34:10
6:50mile
8mi
00:54:40
6:50/mile
|
||
| Week 24 |
6mi
00:41:00
6:50/mile
|
Track Session
4mi
6mi
00:41:00
6:50/mile
|
Long Run
22mi
02:30:20
6:50/mile
|
Warm Up
2mi
Intervals
4mi
00:21:32
4x1mile@5:23/mile (800m)
|
5mi
00:34:10
6:50mile
8mi
00:54:40
6:50/mile
|
||
| Week 25 |
6mi
00:41:00
6:50/mile
|
Track Session
4mi
6mi
00:41:00
6:50/mile
|
Hill Work
18mi
02:03:00
6:50/mile; 20 min hills
|
Tempo
7mi
00:41:18
5:54/mile
|
5mi
00:34:10
6:50mile
8mi
00:54:40
6:50/mile
|
||
| Week 26 |
6mi
00:41:00
6:50/mile
|
Track Session
4mi
6mi
00:41:00
6:50/mile
|
Progressive
20mi
02:14:30
6:50/mile; last 6.5 miles at 6:30/mile
|
6mi
00:41:00
6:50/mile
|
6mi
00:41:00
6:50/mile
|
||
| Week 27 |
6mi
00:41:00
6:50/mile
|
Track Session
4mi
|
10mi
01:08:20
6:50/mile
|
Tempo
6mi
00:34:24
5:44/mile
|
5mi
00:33:45
6:45mile
8mi
00:54:00
6:45/mile
|
||
| Week 28 |
6mi
00:40:30
6:45/mile
|
Track Session
4mi
6mi
00:40:30
6:45/mile
|
|||||
| Week 29 |
Long Run
23mi
02:35:15
6:45/mile
|
Warm Up
2mi
Intervals
4mi
00:21:04
4x1mile@5:16/mile (800m)
|
5mi
00:33:45
6:45mile
8mi
00:54:00
6:45/mile
|
||||
| Week 30 |
6mi
00:40:30
6:45/mile
|
Track Session
4mi
6mi
00:40:30
6:45/mile
|
10mi
01:07:30
6:45/mile
|
Tempo
5mi
00:28:25
5:41/mile
Warm Up
1mi
|
6mi
00:40:30
6:45/mile
|
||
| Week 31 |
6mi
00:40:30
6:45/mile
|
Track Session
4mi
|
8mi
00:54:00
6:45/mile
|
5mi
|
5mi
2-3 miles at race pace
|
||
| Week 32 |
3mi
|
Race
26.2mi
02:45:00 |