marathon training plan |
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| The 3 day a week "Train less, run faster" marathon plan. |
Week 1 |
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| Tuesday | 8 x 400m |
| Thursday | 3 miles |
| Saturday | 10 miles |
Week 2 |
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| Tuesday | 4 x 1200m |
| Thursday | 5 miles |
| Saturday | 12 miles |
Week 3 |
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| Tuesday | 6 x 800m |
| Thursday | 7 miles |
| Saturday | 13 miles |
Week 4 |
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| Tuesday | 3 x 1600m |
| Thursday | 3 miles |
| Saturday | 10 miles |
Week 5 |
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| Tuesday | 10 x 400m |
| Thursday | 5 miles |
| Saturday | 14 miles |
Week 6 |
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| Tuesday | 5 x 1200m |
| Thursday | 5 miles |
| Saturday | 15 miles |
Week 7 |
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| Tuesday | 7 x 800m |
| Thursday | 8 miles |
| Saturday | 17 miles |
Week 8 |
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| Tuesday | 3 x 1600m |
| Thursday | 10 miles |
| Saturday | 13 miles |
Week 9 |
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| Tuesday | 12 x 400m |
| Thursday | 3 miles |
| Saturday | 18 miles |
Week 10 |
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| Tuesday | 8 x 800m |
| Thursday | 5 miles |
| Saturday | 15 miles |
Week 11 |
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| Tuesday | 4 x 1600m |
| Thursday | 8 miles |
| Saturday | 20 |
Week 12 |
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| Tuesday | 12 x 400m |
| Thursday | 5 miles |
| Saturday | 15 miles |
Week 13 |
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|---|---|
| Tuesday | 6 x 1200m |
| Thursday | 5 miles |
| Saturday | 20 miles |
Week 14 |
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|---|---|
| Tuesday | 7 x 800m |
| Thursday | 4 miles |
| Saturday | 15 miles |
Week 15 |
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| Tuesday | 3 x 1600m |
| Thursday | 8 miles |
| Saturday | 10 miles |
Week 16 |
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| Tuesday | 30 min easy (5 x 1 min fast) |
| Thursday | 20 min easy (with 3 or 4 pickups) |
| Saturday | Marathon |
congrations |
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| Well done for completing this plan. |