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Marathon Training Plan

1 shot at London in a G F A race

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Recovery Run 5mi	10mi	Gym 0mi	Long Run 15mi	Race 8mi Lyswerry 8 miler, flatest on the planet	Rest 0mi	9mi 4 mile steady 5 mile @ hm pace
Week 2	Recovery Run 5mi	10mi	Gym 0mi	Long Run 16mi 6 mile steady 10mile marathon pace	Race Pace 0mi Z2H	Rest 0mi	8mi 8 miles aerobic Track Session 0mi 10 x 100 strides
Week 3	Recovery Run 5mi nice and easy	8mi	Gym 0mi	Long Run 13mi steady	Race Pace 0mi Z2H	Rest 0mi	Tempo 10mi lactate threshold last 5 miles @ half Marathon Pace
Week 4	Recovery Run 4mi with a few surges	11mi	Gym 0mi	7mi Strides 1mi 8 x 100 m strides	Coaching 3mi z2h 5k	Rest 0mi	Strides 1mi 6 x 100 Recovery Run 7mi
Week 5	Recovery Run 4mi Start slow finish	Rest 1mi	Tempo 10mi	Long Run 20mi	Coaching 3mi z2h 5k	Rest 0mi	8mi Aerobic efforts
Week 6	Drills 8mi 5 x 800 m @5k race pace jog between recoveries	Recovery Run 5mi	Gym 1mi Warm up	Long Run 16mi Full Marathon Pace session	Coaching 3mi z2h 5k	Rest 0mi	8mi Aerobic threshold pace
Week 7	Intervals 8mi 5 x 800 m @5k pace with jog as recovery	Recovery Run 5mi	Gym 1mi	Medium Long Run 14mi	Race 13.1mi Llanelli Half Marathon	Rest 0mi	Recovery Run 7mi Strides 1mi 6 x 100m strides
Week 8	Intervals 11mi lactate threshold 7 miles easy 4 miles at half M pace	Gym 5mi	Medium Long Run 12mi	Long Run 21mi	Coaching 3mi z2h 5k	Rest 0mi	Intervals 8mi 5 x 600m @ 5k pace with jog 50% pace as recovery between
Week 9	Medium Long Run 12mi	Rest 0mi	Recovery Run 5mi Strides 2mi 6 x 100m strides	Race 13.1mi Race 0mi	Long Run 17mi Coaching 3mi z2h 5k	Rest 0mi	8mi
Week 10	Tempo 9mi 5 x 1000m @5k race pace with 50% jobg between each set	Gym 0mi	Medium Long Run 12mi	Bugger All 0mi	Race 20mi Llanelli 20 miler	Rest 0mi	Intervals 4mi 5 x 600m @ 5k race pace 50% jog between sets
Week 11	Medium Long Run 11mi		7mi inc 5 at marathon pace	Medium Long Run 16mi inc a race or fast run of 6-10M	Coaching 3mi z2h 5k	Rest 0mi	Tempo 7mi 8 x 100m strides
Week 12	Intervals 8mi 3 x 1600 m with 50% jog between sets	Gym 0mi	Strides 1mi 6 X 100M strides Recovery Run 5mi	Medium Long Run 12mi	Coaching 3mi Z 2 H	Rest 0mi	Recovery Run 6mi
Week 13	Race Pace 7mi 2 miles @ Marathon pace	Rest 1mi 6 x 100m strides	Recovery Run 5mi Strides 1mi 6 x 100m strides	Recovery Run 4mi VLM Marathon	Race 26.2mi VLM Marathon

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