Sign In or Create Account

See the full list of plans

Marathon Training Plan

Laura's London Marathon training plan

Laura

Sign 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	6mi Start slowly finish faster		Recovery Run 7mi Warm up, then 10 x 1 min fast, 2 mins slow.	Recovery Run 6mi Easy		6mi Steady, off-road	Long Run 8mi Steady
Week 2	5mi First and last mile slow middle 3 faster			Recovery Run 1mi Cool down Intervals 2mi 4 x 3 mins fast, 2 mins slow Recovery Run 1mi Warm up		6mi Off road	Long Run 10mi Aim for 10 minute miles
Week 3	6mi Steady with a few faster stretches		Hill Work 4mi Run to hill, then 8 x 40 secs uphill, jogging back for recovery. Run home	Recovery Run 5mi		7mi Off road	Long Run 12mi Aim for 1.54 first 6 miles in 60min second 6 miles in 54min
Week 4	Recovery Run 1mi Warm up Recovery Run 1mi Cool down Recovery Run 3mi 3 x 1000m (or 3 x 4 mins) with 3-min jog recoveries		Recovery Run 5mi	Hill Work 4mi Run to hill, then 9 x 40 secs uphill, jogging back for recovery. Run home		Recovery Run 1mi Warm up Recovery Run 1mi Cool down 3mi At a good speed	Long Run 10mi 10 minute miles
Week 5	6mi start slow then put in repeated bursts over 200m jogging about 400m after each		6mi start slowly, finish faster	Hill Work 4mi Run to hill, then 10 x 40 secs uphill, jogging back for recovery. Run home		Recovery Run 4mi	Race 13.1mi Half Marathon race
Week 6	6mi start slow work up to faster pace if not tired		Intervals 4mi 3 x 1M approx, with 5-min recoveries after each Recovery Run 1mi Cool down Recovery Run 1mi Warm up	7mi Steady, with some strides at the end		Fartleks 5mi inc some fast 200m bursts	Long Run 16mi 2 hours 22 mins Steady aim for 9.30 min miles.
Week 7	Tempo 4mi 3 x 10 mins at half-marathon pace or faster with 4-min recoveries Recovery Run 1mi Cool down Recovery Run 1mi Warm up		Recovery Run 4mi Off road	6mi with a few surges		Recovery Run 1mi Warm up Recovery Run 1mi Cool down 3mi at a brisk pace	Long Run 18mi First 9 miles @ 10 min miles. second 9 miles @ 9 minute miles
Week 8	Recovery Run 5mi		Hill Work 6mi Run to hill, then 9 x 40 secs uphill, jogging back for recovery. Run home	6mi Start slow, finish strong		5mi inc a few fast strides	Long Run 17mi
Week 9	6mi No pressure		6mi slow start, then put in fast strides of 30 secs, with 1-min jog recoveries	Recovery Run 1mi Warm up Recovery Run 1mi Cool down Intervals 5mi 4x1M, with 5min recoveries		3mi brisk Recovery Run 1mi Cool down Recovery Run 1mi Warm up	Race 13.1mi MK Festival of Running
Week 10	5mi easy with a few fast strides			6mi start slow, then put in fast strides of 30 secs, with 1-min jog recoveries		6mi inc 3M at a brisk pace (omit if racing)	Long Run 20mi
Week 11	Intervals 2mi 6 x 45s fast 3 mins jog Recovery Run 1mi Cool down Recovery Run 1mi Warm up		8mi Marathon pace	6mi start slow, finish fast		5mi inc a few fast strides	Race 15mi Banbury 15 miles @9min miles
Week 12	Recovery Run 5mi		Intervals 4mi 4 x 1M at 10k pace	6mi		4mi Jogging and easy strides	13.1mi
Week 13	6mi		6mi inc 10 x 30 secs fast, with 1-min jog recoveries	8mi inc 2 x 3M at marathon pace	3mi Jogging and strides		Race 20mi Oakley 20 first 10 miles@10 minute miles second 10 miles@9 minute miles
Week 14	8mi		Intervals 4mi 6 x 800m (with 2 mins rest) or 6 x 3 mins fast, 2 mins slow. Recovery Run 1mi Cool down Recovery Run 1mi Warm up	Recovery Run 6mi		7mi inc 5 at marathon pace	Long Run 11mi including fast run of 6-10 under 9 minute miles
Week 15	6mi		Recovery Run 1mi Cool down Intervals 3mi 10 x 400m (with 90-sec recoveries) or 1 2 x 1 min fast, 1 min slow Recovery Run 1mi Warm up	Recovery Run 5mi		Recovery Run 1mi Warm up Intervals 4mi 2 x 2M at marathon pace	Long Run 10mi 10M steady @9.30min miles Practise marathon preparation
Week 16	1mi Race pace Recovery Run 1mi Cool down Recovery Run 1mi Warm up		4mi easy with a few strides	Recovery Run 3mi in race kit		Recovery Run 2mi jogging, inc easy strides	Race 26.2mi Own it dude!

Back To Top

X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!

Get Started
Click here to join 112,375 Fetchies!

Already a Fetchie? Sign in here