Plan Two
Aim: You’ve done some running in the past and may have already completed a marathon. You are ready and motivated to invest a little extra time and effort into your running.
Monday is a day for resting after the weekend effort. Tuesday is an ‘interval day’ intended to develop your speed endurance and threshold running. Wednesday is about developing your core and leg strength if you can get to the gym or active recovery through swimming. Thursday is for steady running and just putting in the miles. Friday is for rest. The weekend is for building for stamina and strength to help you go the distance, practise your race day pace and your hydration strategies.
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
Tues: 30 min ER
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 40 min ER
Fri: Rest
Sat: 40 min SR
Sun: 60 min LR
Week 2
Mon: Rest
Tues: 10 min ER, 20 min SR, 10 min ER
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 40 min ER
Fri: Rest
Sat: 50 min SR
Sun: 1hr 15min LR
Week 3
Mon: Rest
Tues: 30 min FR
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 50 min SR
Fri: Rest
Sat: 30 min HR continuously over a hilly circuit or up and down a 200m hill.
Sun: 1hr 30min LR
Week 4:
Mon: Rest
Tue: 40 Min ER
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 60 min SR
Fri: Rest
Sat: 40 min HR
Sun: 1hr 45 min LR
Week 5:
Mon: Rest
Tues: 50 Min FR
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 10 min ER, 2x10 min TR, 10 min ER
Fri: Rest
Sat: 10 min ER, 40 min HR, 10 min ER
Sun: 2 hr LR
Practise taking on board some fluid whilst you’re running.
Week 6
Mon: Rest
Tues: 10 min ER, 6x3 min (90 sec recovery), 10 min ER.
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 50 min ER
Fri: Rest
Sat: 10 min ER, 2x15 min TR, 10 min ER
Sun: 1hr 45min LR.
Practise taking on board some fluid whilst you’re running.
Week 7
Mon: Rest
Tues: 10 min ER, IR 8x60 sec (60 sec recovery), 10 min ER
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 50 min SR
Fri: Rest
Sat: 10 min ER
Sun: Race Half Marathon
A good opportunity to practise your race day preparation
Week 8
Mon: Rest
Tues: 50 min ER
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 10 min ER, IR, 5x5 min fast (2min walk recovery), 10 min ER
Fri: Rest
Sat: 10 min ER, 2x20 min TR, 10 min ER
Sun: 2hr 30 min LR (30min ER, 30 min SR, 30 min MP, 30 min SR, 30 min ER)
Practise your pace, hydration and refuelling strategies.
Week 9
Mon: Rest
Tues: 10 min ER, 10 min SR, 10 min ER
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 60 min SR
Fri: Rest
Sat: 50 min SR
Sun: 2 hr 50 min LR (include 8 miles at target marathon pace MP)
Practise your hydration and refuelling strategies.
Week 10
Mon: Rest
Tues: 15 min ER, IR 6x5 min (90 sec recovery), 10 min ER
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 50 SR
Fri: Rest
Sat: 10 min ER, 3x15min TR (3 min recovery), 10 min ER
Sun: 3hrs LR
Practise your hydration and refuelling strategies.
Week 11
Mon: Rest
Tues: 10 min ER, IR 8x90 sec fast (90 sec recovery), 10 min ER
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 40 min ER
Fri: Rest
Sat: Rest
Sun: 2hrs 20 min LR include 80 min at MP (or target half marathon race)
Practise your hydration and refuelling strategies.
Week 12
Mon: Rest
Tues: 30 min ER
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 10 min ER, IR 4x8 min (2 min recovery), 10 min ER
Fri: Rest
Sat: 10 min ER, IR 3x15 min TR (2 min recovery), 10 min ER.
Sun: 3 hr LR
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
Tues: 30 min ER
Wed: Rest/gym/swim – including plenty of stretching/mobility
Thurs: 10 min ER, IR 8x4 min (2 min recovery), 10 min ER
Fri: Rest
Sat 10 min ER, IR 3x12 min TR (60 sec recovery), 10 min ER
Sun: 2 hrs 20 min LR. Final 60 min run at MP.
Courtesy of London Marathon