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Marathon Training Plan

Missvivvy's adjusted P&D <55 miles pw 18 week marathon training plan

London Marathon Training plan - adjusted from Pfitzinger & Douglas to fit around life. Also includes cross training and time away.

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1		Easy 7mi	9mi	Parkrun 3.1mi	Easy 4mi	Parkrun 3.1mi	Race 6.2mi
Week 2	Easy 5mi			Race 30mi	Recovery Run 3mi	Parkrun 3.1mi Cross Country 4.3mi	Race 4.8mi
Week 3	Weights 0mi Sports Massage 0mi 00:45:00	Hill Work 6mi Netball 0mi 00:40:00	Steady-State 10mi	Horse Riding 0mi 01:00:00 Easy 4mi 9:42 min/mile	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Down 2mi Warm Up 2mi Cross Country 4.7mi	Long Run 14mi 9:42 - 10:56 min/mile
Week 4	Weights 0mi	Fartleks 6mi 6 miles with 10 x 100m strides Netball 0mi 00:40:00	Easy 5mi 9:42 min/mile	Steady-State 10mi Horse Riding 0mi 01:00:00	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Up 2mi Warm Down 2mi	Race 13.1mi
Week 5	Weights 0mi Sports Massage 0mi 00:45:00	Hill Work 7mi Netball 0mi 00:40:00	Steady-State 10mi	Horse Riding 0mi 01:00:00 Easy 5mi 9:42 min/mile	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Race 13.1mi	Easy 10mi 9:42 min/mile
Week 6	Weights 0mi	Fartleks 7mi 8 miles with 10 x 100m strides	Steady-State 8mi	Horse Riding 0mi 01:00:00 Easy 5mi 9:42 min/mile
Week 7	Weights 0mi	Hill Work 8mi Netball 0mi 00:40:00	Steady-State 11mi	Horse Riding 0mi 01:00:00 Easy 6mi 9:42 minmile	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Down 2mi Warm Up 2mi	Long Run 18mi 9:42 - 10:56 min/mile
Week 8	Weights 0mi Sports Massage 0mi 00:45:00	Intervals 8mi 8 miles with 8 x 100m strides	Steady-State 12mi	Horse Riding 0mi 01:00:00 Easy 5mi 9:42 min/mile	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Down 2mi Warm Up 2mi Cross Country 3.9mi	Race 28mi
Week 9	Recovery Run 3mi	Hill Work 8mi Netball 0mi 00:40:00	Trail Run 14mi	Horse Riding 0mi 01:00:00 Easy 6mi 9:42 min/mile	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Up 2mi Warm Down 2mi	Long Run 15mi 15 miles with 5 miles at marathon pace. 9:42 - 10:56 min/mile; 8:30 min/mile.
Week 10	Weights 0mi Sports Massage 0mi 00:45:00	Intervals 8mi 8 miles with 5 x 600m 5K pace jog 90 sec between Netball 0mi 00:40:00	Steady-State 8mi	Horse Riding 0mi 01:00:00 Easy 5mi 9:42 min/mile	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Up 2mi Warm Down 2mi	Race 13.1mi
Week 11	Weights 0mi	Hill Work 8mi	Steady-State 12mi	Horse Riding 0mi 01:00:00 Easy 5mi 9:42 min/mile	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Up 2mi Warm Down 2mi	Long Run 20mi 9:42 - 10:56 minmile
Week 12	Weights 0mi Sports Massage 0mi 00:45:00	Steady-State 11mi	Easy 6mi 9:42 min/mile	Horse Riding 0mi 01:00:00 Intervals 8mi 8 miles with 5 x 800 at 5K pace 90 secs jog recovery	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Up 2mi Warm Down 2mi	Long Run 18mi 9:42 - 10:56 minmile
Week 13		Hill Work 6mi	Steady-State 8mi	Horse Riding 0mi 01:00:00 Easy 5mi 9:42 min/mile		Parkrun 3.1mi Race 11.2mi	Race 40mi
Week 14	Weights 0mi Sports Massage 0mi 00:45:00	Steady-State 8mi	Easy 4mi 9:42 min/mile	Horse Riding 0mi 01:00:00 Intervals 8mi 10 miles with 4 x 1200m at 5K pace 2 min jog recovery	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Down 2mi Long Run 17mi 9:42 - 10:56 min/mile
Week 15	Intervals 6mi 6 miles with 4 x 600m at 5K race pace jog 90 secs	Easy 5mi 9:42 min/mile		Horse Riding 0mi 01:00:00 Easy 5mi 9:42 min/mile	Trail Run 12mi Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Up 2mi Warm Down 2mi	Progressive 21mi 13 @ 9:42 - 10:56 min/mile; 7 @ 8:35 min/mile.
Week 16	Weights 0mi Sports Massage 0mi 00:45:00	Hill Work 8mi	Trail Run 12mi	Horse Riding 0mi 01:00:00 Easy 6mi 9:42 min/mile	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Warm Up 2mi Warm Down 2mi	Long Run 16mi 9:42 - 10:56 min/mile
Week 17	Weights 0mi	Intervals 6mi 6 mies with 3 x 1600m at 5K race pace 2 mins jog between	Steady-State 8mi	Horse Riding 0mi 01:00:00 Easy 5mi 9:42 min/mile	Core 0mi 00:20:00 Circuits 0mi 00:40:00	Parkrun 3.1mi Race 10.6mi	Medium Long Run 12mi 9:42 - 10:56 min/mile
Week 18	Weights 0mi Sports Massage 0mi 00:45:00	Easy 4mi 9:42 minmile	Marathon Pace 7mi 7 miles with 2 miles marathon race pace	Easy 4mi 9:42 min/mile		Parkrun 3.1mi	Race 26.2mi

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