Marathon Training Schedule

Training miles: 478.2

Wk Date Day Miles Time min/mile Pace

23 Jun Mon 2 00:23:00 00:11:30 Slow

24 Jun Tue Rest

25 Jun Wed 3 00:35:00 00:11:40 Slow

1 26 Jun Thu 2 00:20:00 00:10:00 Steady

27 Jun Fri Rest

28 Jun Sat 2 00:23:00 00:11:30 Easy

29 Jun Sun 6 01:10:00 00:11:40 Run / Walk

30 Jun Mon Rest

01 Jul Tue 6 1 mile jog, then 2 x 1.5 mile (or 11-14 mins) fast, with 800m (5-min) jog recoveries, then 1 mile jog

02 Jul Wed 4 00:45:00 00:11:15 Slow

2 03 Jul Thu 4 1 mile jog, then 2 miles (approx 18 mins) brisk, then 1 miles jog

04 Jul Fri Rest

05 Jul Sat 3 00:35:00 00:11:40 Easy

06 Jul Sun 7 01:20:00 00:11:26 Run / Walk

07 Jul Mon Rest

08 Jul Tue 5.5 1 mile jog, then 3 x 1mile (or 9 mins) fast, with 400m (3-min) jog recoveries, then 1 mile jog

09 Jul Wed 4 00:45:00 00:11:15 Slow

3 10 Jul Thu 3 00:30:00 00:10:00 Steady

11 Jul Fri Rest

12 Jul Sat 3 00:35:00 00:11:40 Easy

13 Jul Sun 8 01:30:00 00:11:15 Run / Walk

14 Jul Mon Rest

15 Jul Tue 4.5 1 mile jog, then 4 x 800m (or 4:30) fast, with 200m (2 min) jog recoveries, then 1 mile jog

16 Jul Wed 5 00:57:00 00:11:24 Slow

4 17 Jul Thu 4 1 mile jog, then 2 mile (approx 18 mins) brisk, then 1 mile jog

18 Jul Fri Rest

19 Jul Sat 3 00:35:00 00:11:40 Easy

20 Jul Sun 7 01:05:00 00:09:17 1 mile jog, then race 10K or 5 miles, then 1 mile jog. Aim for a sub 00:55:00 10K or sub 00:44:00 5 mile

21 Jul Mon Rest

22 Jul Tue 5 1 mile jog, then 3 miles (or 30 mins) fartlek, then 1 mile jog

23 Jul Wed 4 00:45:00 00:11:15 Slow

5 24 Jul Thu 4 00:40:00 00:10:00 Steady

25 Jul Fri Rest

26 Jul Sat 3 00:35:00 00:11:40 Easy

27 Jul Sun 10 01:45:00 00:10:30 Run / Walk

28 Jul Mon Rest

29 Jul Tue 4.5 1 mile jog, then 6 x 400m (or 2 mins) fast with 200m (or 90-sec) jog recoveries, then 1 mile jog

30 Jul Wed 5 00:57:00 00:11:24 Slow

6 31 Jul Thu 5 1 mile jog, then 3 miles (approx 27 mins) brisk, then 1 mile jog

01 Aug Fri Rest

02 Aug Sat 3 00:35:00 00:11:40 Easy

03 Aug Sun 12 02:05:00 00:10:25 Run / Walk

04 Aug Mon Rest

05 Aug Tue 4 1 mile jog, 8 x 2 mins hill with slow jog/walk down, then 1 mile jog

06 Aug Wed 6 01:12:00 00:12:00 Slow

7 07 Aug Thu 6 01:02:00 00:10:20 Steady

08 Aug Fri Rest

09 Aug Sat 3 00:35:00 00:11:40 Easy

10 Aug Sun 14 02:25:00 00:10:21 Run / Walk

11 Aug Mon Rest

12 Aug Tue 6.5 1 mile jog, then 3 x 1 mile (or 9 mins) fast, with 400m (3-min) jog recoveries, then 1 mile jog

13 Aug Wed 7 01:20:00 00:11:26 Slow

8 14 Aug Thu 4 1 mile jog, then 2 miles (approx 18 mins) brisk, then 1 mile jog

15 Aug Fri Rest

16 Aug Sat Rest

17 Aug Sun 13.1 00:00:00 Race, either 5 miles or half marathon (Ryde Half on Isle of Wight at 11am)

Page 1 of 2
 Marathon Training Schedule
Wk Date Day Miles Time min/mile Pace

18 Aug Mon Rest

19 Aug Tue 4.5 1 mile jog, 10 x 200m (or 1 min) fast with 100m (or 1 min) jog recoveries, then 1 mile jog

20 Aug Wed 6 01:10:00 00:11:40 Slow

9 21 Aug Thu 8 01:22:00 00:10:15 Steady

22 Aug Fri Rest

23 Aug Sat 3 00:35:00 00:11:40 Easy

24 Aug Sun 16 03:00:00 00:11:15 Run / Walk

25 Aug Mon Rest

26 Aug Tue 8 1 mile jog, 3 x 1.5 mile (or 14 mins) fast with 400m (or 3 min) jog recoveries, then 1 mile jog

27 Aug Wed 7 01:20:00 00:11:26 Slow

10 28 Aug Thu 5 1 mile jog, then 3 mile (approx 30 mins) brisk, then 1 mile jog

29 Aug Fri Rest

30 Aug Sat 3 00:35:00 00:11:40 Easy

31 Aug Sun 13.1 02:00:00 00:09:10 Half Marathon aim for sub 02:00:00

01 Sep Mon Rest

02 Sep Tue 7 1 mile jog, then 5 mile (approx 50 mins) fartlek, then 1 mile jog

03 Sep Wed 5 00:57:00 00:11:24 Slow

11 04 Sep Thu 10 01:45:00 00:10:30 Steady

05 Sep Fri Rest

06 Sep Sat 3 00:35:00 00:11:40 Easy

07 Sep Sun 18 03:15:00 00:10:50 Slow

08 Sep Mon Rest

09 Sep Tue 7 1 mile jog, 3 x 1.5 miles (or 14 mins) fast with 400m (or 3 min) jog recoveries, then 1 mile jog

10 Sep Wed 7 01:20:00 00:11:26 Slow

12 11 Sep Thu 5 1 mile jog, then 3 miles (approx 30 mins) brisk, then 1 mile jog

12 Sep Fri Rest

13 Sep Sat 3 00:35:00 00:11:40 Easy

14 Sep Sun 18 03:15:00 00:10:50 Slow

15 Sep Mon Rest

16 Sep Tue 6.5 1 mile jog, then 4 x 1 mile (or 9 mins) fast, with 200m (or 2 min) jog recoveries, then 1 mile jog

17 Sep Wed 6 01:10:00 00:11:40 Slow

13 18 Sep Thu 6 1 mile jog, then 4 miles (approx 40 mins) brisk, then 1 mile jog

19 Sep Fri Rest

20 Sep Sat 3 00:35:00 00:11:40 Easy

21 Sep Sun 20 03:30:00 00:10:30 Slow

22 Sep Mon Rest

23 Sep Tue 5.5 1 mile jog, then 6 x 800m (or 4:30 mins) fast, with 100m (or 1 min) jog recoveries, then 1 mile jog

24 Sep Wed 5 00:57:00 00:11:24 Slow

14 25 Sep Thu 9 01:30:00 00:10:00 Steady

26 Sep Fri Rest

27 Sep Sat 3 00:35:00 00:11:40 Easy

28 Sep Sun 17 03:00:00 00:10:35 Slow

29 Sep Mon Rest

30 Sep Tue 4 1 mile jog, then 10 x 2 mins hill with slow jog/walk down, then 1 mile jog

01 Oct Wed 4 00:45:00 00:11:15 Slow

15 02 Oct Thu 5 1 mile jog, then 3 miles (approx 30 mins) brisk, then 1 mile jog

03 Oct Fri Rest

04 Oct Sat 3 00:35:00 00:11:40 Easy

05 Oct Sun 10 01:40:00 00:10:00 Steady

06 Oct Mon Rest

07 Oct Tue 4.5 00:00:00 1 mile jog, then 6 x 400m (or 2 mins) fast, with 200m (or 2 min) jog recoveries, then 1 mile jog

08 Oct Wed 3 00:35:00 00:11:40 Slow

16 09 Oct Thu Rest

10 Oct Fri Rest

11 Oct Sat 2 00:20:00 00:10:00 Easy in racing kit

12 Oct Sun 26.2 04:00:00 00:09:10 The LaSalle Bank Chicago Marathon

Page 2 of 2