Regular Runners

This programme has been specially put together by fitness experts, nutritionists and other marathon experts to provide experienced runners with a training schedule that begins in November and builds up over three months leading up to Race Day!

WK	MON	TUE	WED	THU	FRI	SAT	SUN
1	Speed Play, ideally off-road	Rest	60 mins easy	Rest	80 mins steady pace	45 mins steady run	Rest
2	3 x 8-10 mins hard, 3 mins recovery between efforts, with warm-up and cool down	Easy 25 mins jog	50 mins steady pace	Rest	90 mins easy	45 mins easy	Rest
3	Rest	60 mins steady	35 mins easy	Rest	100-110 mins taken very easy	30 mins easy	50 mins hilly circuit with efforts on hills
4	3 x 8-10 mins hard, 3 mins recovery between efforts, with warm-up and cool down	35 mins jog	50 mins steady	Rest	50 mins fast pace	Rest	35 mins easy
5	60 mins off-road and hilly Speed Play session	Rest	45 mins easy	Rest	120 mins slow	25 mins recovery jog	45 mins steady
6	Alternate 3 min hard bursts with 3 min of easy jogging	Rest	60 mins comfortable pace	Rest	120-130 mins slow	24 mins jog	45 mins steady
7	60 mins Speed Play with long duration efforts	Rest	50 mins steady	25 mins easy jog	90 mins good pace with long warm-up and cool-down	25 mins very easy	45 mins steady
8	4 x 8-10 mins hard, 2.5 mins recovery between efforts	45 mins easy	70 mins at race pace	Rest	145 mins	Rest	45 mins steady
9	4 x 8-10 mins hard, 2.5 mins recovery between efforts	45 mins easy	70 mins at race pace	Rest	145 mins	Rest	45 mins easy
10	Rest	75 mins off-road Speed Play	45 mins easy	Rest	160 mins taken easy	25 mins jog recovery	45 mins steady
11	2 x 15 mins hard, 4 mins recovery between efforts	45 mins steady	25 mins easy jog	Rest	180 mins slow	Rest	50 mins steady
12	50 mins relaxed Speed Play	45 mins steady	25 mins easy jog	20 mins easy jog	10k race	Rest	45 mins steady
13	4 x 15 mins hard, 2.5 mins recovery between efforts	35 mins slow	50 mins steady	Rest	200 mins slow	25 mins easy recovery	45 mins steady
14	60 mins easy Speed Play	35 mins jog	45 mins at marathon race pace	Rest	130 mins steady	Rest	50 mins steady
15	35 mins brisk pace + warm-up and cool-down	45 mins steady	Rest	25 mins easy	50 mins steady	5 mins easy off-road	Easy 25 min jog or rest
16	30 mins very easy	Rest or 25 mins easy	Rest	15 mins very, very easy jog	RACE DAY	5 mins easy off-road	Warm-up, 10 mins at race pace, cool-down

Speed Play: Training involves changing the speed at which you run throughout your training session.
Super Slow: Really, really slow, so slow it hardly seems worth putting your kit on.
Easy Jog: No pressure, just loosening up or a recovery run.
Slow: Still a slow pace but a little faster than an ‘easy jog’.
Comfortable: You can chat easily to your training partner and keep the pace consistent.
Steady: Even-paced run where you can chat in short sentences.
Brisk: Slightly breathless, not easy to hold any conversation with your training partner.
Hard: You certainly know you’re working, conversation is definitely out.

W/U