Plan 1
Aim: If survival and just getting around is your goal then this plan could be for you. This isn’t a total start from scratch programme but assumes you can already complete 30 minutes of continuous easy/steady running.
ER = Easy Run
SR = Steady Run
TR = Threshold Run
HR = Hill Run
FR = Fartlek Run
IR = Interval Run
LR = Long Run
MP = Marathon Pace Run
Week 1
Mon: Rest or Light Swim
Tues: Steady 30 min walk
Wed: Rest
Thurs: Brisk 10 min walk, 20 min ER, easy 10 min walk
Fri: Rest
Sat or Sun: LR 15 min steady walk. 30min ER, 10 min steady walk
Week 2
Mon: Rest or Light Swim
Tues: Brisk 40 min walk
Wed: Rest
Thurs: 15 Min Walk, 20 min ER, 10 min walk
Fri: Rest
Sat or Sun: 10 min brisk walk, 45 min LR, 5 min easy walk
Week 3
Mon: Rest or Light Swim
Tues: 20 min ER
Wed: Rest
Thurs: 10 min ER, 10 min SR, 10 min ER
Fri: Rest
Sat or Sun: 55min LR (have 5x1 min walk breaks if necessary).
Week 4:
Mon: Rest or Light Swim
Tue: 30 Min ER
Wed: Rest
Thurs: 30 min FR (remember this is varied paced running. Include 3 different speeds, easy, steady and threshold)
Fri: Rest
Sat or Sun: 1hr 5 min LR (have 5x1 min walk breaks if necessary)
Week 5:
Mon: Rest or Light Swim
Tues: 35 Min ER
Wed: Rest
Thurs: 40 Min FR
Fri: Rest
Sat or Sun: 1hr 20min LR (have 7x2 min walk breaks if necessary)
Week 6
Mon: Rest or Light Swim
Tues: 10 min ER, IR 4x 5 min at faster pace (3 min walk recovery), 10 min ER.
Wed: Rest
Thurs: 10 min ER, 10 min SR, 10 Min TR, 10 min ER
Fri: Rest
Sat or Sun: 5 min brisk walk, 30 min ER, 5 min easy walk
Week 7
Mon: Rest or Light Swim
Tues: 10 min ER, 5 min SR, 2x15 min TR (2 min walk recovery), 10 min ER
Wed: Rest
Thurs: 35 min ER
Fri: Rest
Sat or Sun: 1hr 45min LR or half marathon race.
A good opportunity to practise your race day preparation
Week 8
Mon: Rest or Light Swim
Tues: 10 min ER, IR, 6x3 min fast (2min walk recovery), 10 min ER
Wed: Rest
Thurs: 10 min ER, IR, 3x10 min fast (2min walk recovery), 10 min ER
Fri: Rest
Sat or Sun: 2hr 15 min LR (include 10x2min walk breaks if necessary)
Practise your hydration and refuelling strategies.
Week 9
Mon: Rest or Light Swim
Tues: 30 min ER
Wed: Rest
Thurs: 60 min SR (include20 min at marathon target pace MP)
Fri: Rest
Sat or Sun: 1 hr 30 min LR
Week 10
Mon: Rest or Light Swim
Tues: 40 min ER
Wed: Rest
Thurs: 10 min ER, 40 min TR, 10 min ER
Fri: Rest
Sat or Sun: 2hrs 45min LR (include 10x2min walk breaks if necessary)
Practise your hydration and refuelling strategies.
Week 11
Mon: Rest or Light Swim
Tues: 10 min ER, IR 8x90 sec fast (2 min ER recovery), 10 min ER
Wed: Rest
Thurs: 20 min ER
Fri: Rest
Sat or Sun: 2hrs 15min LR (or target half marathon race)
Week 12
Mon: Rest or Light Swim
Tues: 40 min SR
Wed: Rest
Thurs: 10 min ER, 3X15 min TR (3 min walk recovery), 10 min ER
Fri: Rest
Sat or Sun: 3hrs 15min LR (3 min walk after each 30 min if necessary).
Practise your hydration and refuelling strategies. Wear the kit and running shoes you plan to complete the marathon in to check they are comfortable.
Week 13
Mon: Rest or Light Swim
Tues: 30 min ER
Wed: Rest
Thurs: 40 min SR
Fri: Rest
Sat or Sun: 2hrs 30min LR
Courtesy of London Marathon