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Marathon Training Plan
12 week london
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| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
6mi
00:48:00 |
4mi
00:30:00 |
Long Run
10mi
01:20:00 |
Recovery Run
4mi
00:33:00 |
|||
| Week 2 |
7mi
00:54:00 |
Easy
5mi
00:39:00 |
Long Run
12mi
01:36:00 |
Recovery Run
4mi
00:33:00 |
|||
| Week 3 |
Race
5mi
00:33:00 |
Easy
6mi
00:46:00 |
Long Run
14mi
01:52:00 |
Recovery Run
6mi
00:50:00 |
|||
| Week 4 |
Tempo
8.5mi
01:04:00 |
Progressive
6mi
00:44:00 |
Race
3.1mi
00:20:00 |
Long Run
16mi
02:08:00 |
Recovery Run
6mi
00:50:00 |
||
| Week 5 |
Tempo
8.5mi
01:04:00 |
Easy
4mi
00:32:00 |
Tempo
5mi
00:38:00 |
Long Run
18mi
02:24:00 |
Recovery Run
6mi
00:50:00 |
||
| Week 6 |
Easy
10mi
01:25:00 |
Easy
4mi
00:33:00 |
Long Run
20mi
02:40:00 |
Recovery Run
6mi
00:50:00 |
|||
| Week 7 |
Easy
3mi
00:26:00 |
Race
5mi
00:32:30 |
Easy
8mi
01:05:00 |
Long Run
16mi
02:08:00 |
Easy
4mi
00:33:00 |
||
| Week 8 |
Tempo
8.5mi
01:02:00 |
Easy
10mi
01:20:00 |
Recovery Run
5mi
00:42:00 |
Long Run
22mi
02:56:00 |
Recovery Run
6mi
00:50:00 |
||
| Week 9 |
Tempo
8.5mi
01:05:00 |
Easy
4mi
00:36:00 |
Race
13.1mi
01:40:00 |
||||
| Week 10 |
Recovery Run
6mi
00:50:00 |
Tempo
4mi
00:28:00 |
Recovery Run
5mi
00:42:00 |
Medium Long Run
10mi
01:15:00 |
|||
| Week 11 |
Easy
7mi
00:56:00 |
Easy
4mi
00:36:00 |
Race
26.2mi
03:30:00 |