Marathon Training Plan

ITGs marathon training Spring 2022

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1
Week 2	Easy 3.1mi 00:30:00		Strength 0mi 00:30:00	Easy 6.2mi 00:30:00	Yoga 0mi 00:30:00	Easy 9.3mi 01:30:00
Week 3	Easy 3.1mi 00:30:00	Easy 6.2mi 01:00:00	Strength 0mi 00:30:00	Easy 6.2mi 00:30:00	Yoga 0mi 00:30:00	Easy 13.1mi 02:15:00
Week 4	Easy 3.1mi 00:30:00		Strength 0mi 00:30:00	Easy 6.2mi 00:30:00	Yoga 0mi 00:30:00	Easy 9.3mi 01:30:00
Week 5	Easy 3.1mi 00:30:00	Easy 6.2mi 01:00:00	Strength 0mi 00:30:00	Easy 6.2mi 00:30:00	Yoga 0mi 00:30:00	Easy 13.1mi 02:15:00
Week 6	Strength 0mi 00:30:00 Easy 3.1mi 00:30:00	6mi Start slowly, finish faster	Recovery Run 7mi Warm up, then 10 x 1 min fast, 2 mins slow.	Yoga 0mi 00:40:00 Recovery Run 6mi Easy Easy 6.2mi 00:30:00		6mi Steady	Long Run 8mi Steady
Week 7	Strength 0mi 00:30:00	5mi First and last mile slow, middle 3 faster.		Intervals 2mi 4 x 3 mins fast, 2 mins slow Recovery Run 1mi Cool down Recovery Run 1mi Warm up Yoga 0mi 00:40:00		6mi	Long Run 10mi Slow
Week 8	Strength 0mi 00:30:00	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 Yoga 0mi 00:40:00		7mi	Long Run 12mi Take it easy!
Week 9	Strength 0mi 00:30:00	Recovery Run 1mi Warm up Recovery Run 3mi 3 x 1000m (or 3 x 4 mins), with 3-min jog recoveries. Recovery Run 1mi Cool down	Recovery Run 5mi	Hill Work 4mi Run to hill, then 9 x 40 secs uphill, jogging back for recovery. Run home Yoga 0mi 00:40:00		Recovery Run 1mi Warm up Recovery Run 1mi Cool down 3mi At a good speed	Long Run 10mi As week 2, but with more confidence
Week 10	Strength 0mi 00:30:00	6mi start slow, then put in repeated bursts over 200m, jogging about 400m after each	6mi start slowly, finish faster	Yoga 0mi 00:40:00 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 11	Strength 0mi 00:30:00	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	Yoga 0mi 00:40:00 7mi Steady, with some strides at the end	Recovery Run 3mi Jogging only, off road	Fartleks 5mi inc some fast 200m bursts	Long Run 13mi steady
Week 12	Strength 0mi 00:30:00	Recovery Run 1mi Cool down Tempo 4mi 3 x 10 mins at half-marathon pace or faster, with 4-min recoveries Recovery Run 1mi Warm up	Recovery Run 4mi Off road	Yoga 0mi 00:40:00 6mi with a few surges		Recovery Run 1mi Cool down 3mi at a brisk pace Recovery Run 1mi Warm up	Long Run 18mi Take your time, take drinks too.
Week 13	Strength 0mi 00:30:00	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 Yoga 0mi 00:40:00		5mi inc a few fast strides	Race 13.1mi
Week 14	Strength 0mi 00:30:00	6mi No pressure	6mi slow start, then put in fast strides of 30 secs, with 1-min jog recoveries	Recovery Run 1mi Warm up Yoga 0mi 00:40:00 Recovery Run 1mi Cool down Intervals 5mi 4x1M, with 5min recoveries		Recovery Run 1mi Warm up Recovery Run 1mi Cool down 3mi brisk	Long Run 17mi Take it steady
Week 15	Strength 0mi 00:30:00	5mi easy with a few fast strides	8mi inc 6 at marathon pace	Yoga 0mi 00:40:00 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 12mi
Week 16	Strength 0mi 00:30:00	Intervals 2mi 6 x 45s fast, 3 mins jog Recovery Run 1mi Warm up Recovery Run 1mi Cool down	8mi Marathon pace	Yoga 0mi 00:40:00 6mi start slow, finish fast		5mi inc a few fast strides	Long Run 18mi
Week 17	Strength 0mi 00:30:00	Recovery Run 5mi	Intervals 4mi 4 x 1M at 10k pace	Yoga 0mi 00:40:00 6mi		4mi Jogging and easy strides	Race 13.1mi
Week 18	Strength 0mi 00:30:00	6mi	6mi inc 10 x 30 secs fast, with 1-min jog recoveries	8mi inc 2 x 3M at marathon pace Yoga 0mi 00:40:00	3mi Jogging and strides		Long Run 20mi the last long one! Start easily, and take drinks with you
Week 19	Strength 0mi 00:30:00	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 Yoga 0mi 00:40:00		7mi inc 5 at marathon pace	Long Run 11mi inc a race or fast run of 6-10M
Week 20	Strength 0mi 00:20:00 LIGHT!	6mi	Recovery Run 1mi Warm up Recovery Run 1mi Cool down Intervals 3mi 10 x 400m (with 90-sec recoveries) or 1 2 x 1 min fast, 1 min slow	Yoga 0mi 00:40:00 Recovery Run 5mi	Recovery Run 1mi Warm up Intervals 4mi 2 x 2M at marathon pace	Long Run 6.2mi 10k steady. Practise your marathon preparation
Week 21	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

Marathon Training Plan

ITGs marathon training Spring 2022

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