Running Marathon

Date Mon Tue Wed Thur Fri Sat Sun
Week 1 Rest Easy Run Run medium long aerobic Cross Train Run aerobic with 4x80m strides, walk recovery Rest Run long 18km
Time (min) 0 30 50 45-60 45 0 105
Week 2 Rest Run recovery Run medium long aerobic Cross Train Run aerobic with 5x60m strides, walk recovery Rest Run long 20km
Time (min) 0 30 60 45-60 45 0 120
Week 3 Cross Train Run recovery Run medium long aerobic Cross Train Run aerobic with 3x100m strides, walk recovery Rest Run long 23km
Time (min) 45-60 30 70 45-60 40 0 135
Week 4 Rest Run recovery with 4x100m strides, walk recovery Run medium long aerobic Cross Train Run strength endurance 3×90 sec hard hill efforts, jog recovery Rest Run long 17km
Time (min) 0 35 70 45-60 45 0 100
Week 5 Cross Train Run recovery with 5x60m strides, walk recovery Run medium long aerobic Cross Train Run strength endurance 4×90 sec hard hill efforts, jog recovery Rest Run long aerobic 25km
Time (min) 45-60 30 75 45-60 60 0 150
Week 6 Rest Run cruise intervals 3x4min firm, 2min jog recovery Run medium long aerobic Cross Train Run strength endurance 3x2min hard hill efforts, jog recovery Rest Run long aerobic 20km
Time (min) 0 40 80 45-60 50 0 120
Week 7 Cross Train Run cruise intervals 5x3min firm, 1min jog recovery Run medium long aerobic Cross Train Run strength endurance 50x90sec hard hill efforts, jog recovery Rest Run long aerobic 28km
Time (min) 45-60 45 70 45-60 60 0 165
Week 8 Easy walk to loosen up Run recovery with 4x80m strides, walk recovery Run medium long aerobic Cross Train Run strength endurance Rest Run long aerobic 18km
Time (min) 20-30 35 60 45-60 50 0 105
Week 9 Cross Train Run cruise intervals 5x2min firm, 1min jog recovery Run medium long aerobic Cross Train Run tempo/strength 6min tempo then immediately into 3x90sec hard hill efforts, jog recovery Rest Run long aerobic 30km
Time (min) 45-60 40 75 45-60 60 0 180
Week 10 Easy walk to loosen up Run recovery Run medium long aerobic Cross Train Run tempo/strength 10min tempo then immediately into 3x2min hard hill efforts, jog recovery Rest Run long aerobic 25km
Time (min) 20-30 30 90 45-60 70 0 150
Week 11 Rest Cross training Run medium long aerobic Cross Train Run tempo/strength 10min tempo then immediately into 3x90sec hard hill efforts, jog recovery Rest Run long aerobic 23km
Time (min) 0 45-60 75 45-60 50 0 135
Week 12 Cross train Run cruise intervals 4x3min 1min recovery Run medium long aerobic Cross Train Run tempo/strength 10min tempo then immediately into 5x2minsec hard hill efforts, jog recovery Rest Run long aerobic 36km
Time (min) 45-60 35 80 45-60 60 0 210
Week 13 Easy walk to loosen up Run recovery Run tempo 2x8min firm 3min recovery then jog aerobic Cross Train Run VO2 4x800m hard 2min recovery Rest Run long aerobic 30km
Time (min) 20-30 40 75 45-60 70 0 180
Week 14 Rest Run recovery Run tempo 2x15min firm 5min recovery then jog aerobic Cross Train Run VO2 6x600m hard 90sec recovery Rest Run long aerobic 18km
Time (min) 0 30 70 45-60 50 0 105
Week 15 Cross train Run recovery Run tempo 3x12min firm 4min recovery then jog aerobic Cross Train Run VO2 4x1000m hard 2 min recovery Rest Run long aerobic 36km
Time (min) 45-60 40 80 45-60 60 0 210
Week 16 Easy walk to loosen up Run recovery Run tempo 2x20min firm 6min recovery then jog aerobic Cross Train Run VO2 6x800m hard 60sec recovery Rest Run long aerobic 28km
Time (min) 20-30 30 75 45-60 60 0 165
Week 17 Rest Run recovery Run tempo 3x10min firm 4min ecovery then jog aerobic Cross Train Run VO2 10x400m hard 60sec recovery Rest Run long aerobic 16km
Time (min) 0 30 80 45-60 60 0 90
Week 18 Rest Run recovery Run tempo 1×10 min firm effort Cross Train Race preparation. Easy flat low intensity run Include 4x30sec firm efforts, 2min recovery jog Rest Dday!!
Time (min) 0 30 50 45-60 35 0