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Marathon Training Plan

Edinburgh the Lilly way

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Race 13.1mi 01:47:00 Mile before and after but still felt tired as lack of sleep	Circuits 0mi Bmf	Intervals 6mi TM %u2013 Intervals - 4 x 1 mile @ 14.0 kph (2 min walk recover) Club Speed Session	Steady-State 5mi 5 Miles @ MP BMF (optional)	Fartleks 7mi 01:00:00 TM - 1 Hour Pyramids - set to 12.6 kph - start @ 0 % - every 3 mins increase to 1% / 2% / 3% / 4% / 5% - then decrease - 4% / 3% / 2% / 1% / 0% - repeat Ballet (optional)	Rest 0mi	Recovery Run 3.1mi Gentle volunteering parkrun
Week 2	Long Run 26.2mi Brighton pacing val cooper for fun	Recovery Run 2mi Circuits 0mi Bmf	Intervals 5mi 1 mile warm up. Then: 10x 400s with 30 to 45 sec recoveries 1 mile warm down	7mi 7 miles split in half with bmf in the middle	Tempo 8mi 8 Miles All between 7.15 & 7.30MM And swim	0mi Rest, swim or Pilates NO RUNNING	Race 3.1mi Parkrun
Week 3	Race Pace 18mi Long run at bushy parkrun course. 6 laps. 1) 8 min 2) 8.30 3) 8 min 4) 8.10 5) 7.55 6) 8 min	Circuits 0mi Bmf	Intervals 5mi TM - 45 min Hour Pyramids - set to 12.6 kph - start @ 0 % - every 3 mins increase to 1% / 2% / 3% / 4% / 5% - then decrease - 4% / 3% / 2% / 1% / 0% - repeat Speed work club	7mi 7 miles split in half with bmf in the middle	8mi 8 Miles Alternate between 7MM & 7.30MM Ballet (optional)	0mi Rest, swim or Pilates NO RUNNING	Race 3.1mi Parkrun
Week 4	Marathon Pace 21mi Bushy parkrun laps x 7 1) 8 min 2) 8.30 3) 8 min 4) 8.10 5) 8.40 6) 7.55 7) 8 min and push final mile Stretch, remember warm up.	Circuits 0mi Bmf	Intervals 6mi Speed session but before TM %u2013 Intervals - 4 x 1 mile @ 14.0 kph (2 min walk recover) Club Speed Session	4mi 4 miles split in half with bmf in the middle	Tempo 10mi 10 Miles All between 7MM & 7.30MM	Bugger All 0mi Rest, swim or Pilates NO RUNNING	Long Run 21mi Parkrun at max effort then six laps of bushy course: 1) ,max effort 2) 9 min miles 3) 8 min miles 4) 8.30 min miles 5) 8 min miles 6) 8.10 min miles 7) 8 min miles and push final mile Stretch for warm down
Week 5	Bugger All 0mi	Race 10mi 01:14:00 Run quicker than marathon pace. Mile warm down Hildenborough 10 miles	Intervals 4mi Oddballs speed session	7mi 7 miles split in half with bmf in the middle	Tempo 7mi 7 miles - All @ 7.30MM Ballet (optional)	0mi Rest, swim or Pilates NO RUNNING	Race 3.1mi Parkrun
Week 6	Marathon Pace 19mi Bushy parkrun laps x 7 1) 8 min 2) 8.30 3) 8 4) 8.10 5) 8.20 6) 7.55 min and push final mile Stretch, remember warm up.	Circuits 0mi Bmf	Intervals 4mi Oddballs speed session	7mi 7 miles split in half with bmf in the middle	Recovery Run 4mi Gentle Dancing 8mi Ballet	0mi Rest, swim or Pilates NO RUNNING	Race 3.1mi Parkrun
Week 7		Bugger All 0mi	Intervals 4mi Alternate 1 at Mara pace and 1 at 7.30	7mi 7 miles split in half with bmf in the middle	Recovery Run 2mi 2 miles at Mara pace Dancing 0mi Ballet	0mi Rest, swim or Pilates NO RUNNING	Race 3.1mi Parkrun
Week 8	Race 26.3mi 03:29:00 Edinburgh marathon

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