| Wk |
Date |
Day |
Session |
| Week 1 |
23rd Dec |
Sun |
|
| |
|
Mon |
5M easy, off-road |
| |
XMAS |
Tues |
7M steady with a few strides |
| |
|
Wed |
6M easy |
| |
|
Thur |
Run to a hill, then 10 x 30 secs uphill, jog down |
| |
|
Fri |
Rest or 5M easy |
| |
|
Sat |
6-7M steady, off road |
| Week 2 |
30th Dec |
Sun |
9-11M slow, no pressure |
| |
|
Mon |
5M easy |
| |
New Year |
Tues |
Warm up, then 3-4M at a brisk pace, timed. Warm down |
| |
|
Wed |
6M steady |
| |
|
Thur |
Warm up, then 8 x 90 secs fast, 90 secs slow |
| |
|
Fri |
Rest or 5M easy |
| |
|
Sat |
6-8M steady, cross-country |
| Week 3 |
6th Jan |
Sun |
12M slow, no pressure |
| |
|
Mon |
5M easy |
| |
|
Tues |
6M – run to a hill, then 10 x 30 secs uphill, jogging back down |
| |
|
Wed |
6M easy |
| |
|
Thur |
Warm up, then 4 x 5-6 mins, with 3-min recoveries. Don’t push too hard at first |
| |
|
Fri |
Rest or 5M easy |
| |
|
Sat |
7-8M steady, cross-country or in a park |
| Week 4 |
13th Jan |
Sun |
10M, slow, no pressure, but it should prove a little faster with no more effort |
| |
|
Mon |
5M easy, with a few strides |
| |
|
Tues |
7M warm-up, then 3-4M at a brisk pace, timed. Warm down |
| |
|
Wed |
5M easy |
| |
|
Thur |
(PAC TUES)Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries) |
| |
|
Fri |
Rest |
| |
|
Sat |
3-5M easy |
| Week 5 |
20th Jan |
Sun |
13M, starting slowly, finishing faster |
| |
|
Mon |
5M easy |
| |
|
Tues |
7M – run to a hill, then 12 x 30 secs uphill, jogging back down |
| |
|
Wed |
6M steady |
| |
|
Thur |
8M. Start easily, then put in bursts of 100-200m, jogging after each until you’ve recovered |
| |
|
Fri |
Rest or 5M easy |
| |
|
Sat |
Rest or jog up to 4M |
| Week 6 |
27th Jan |
Sun |
Half-marathon race |
| |
|
Mon |
5M easy, off-road |
| |
|
Tues |
Hill session: 4 x 90 secs-2 mins hill climb, jogging back each time |
| |
|
Wed |
7M steady, no pressure |
| |
|
Thur |
Warm up, then 4 x 5-6 mins, with 3 mins rest between each. Time them |
| |
|
Fri |
Rest or 5M easy |
| |
|
Sat |
Warm up, then 6M at marathon pace. Warm down |
| Week 7 |
3rd Feb |
Sun |
10-12M easy. Don’t push |
| |
|
Mon |
6M steady, with a few strides |
| |
|
Tues |
Warm up, then 7 x 800m (or 7 x 3 mins), with 2-min recoveries |
| |
|
Wed |
5M easy, off-road if possible |
| |
|
Thur |
Hill running: 12 x 30 secs, or fartlek with 12-15 30-sec bursts |
| |
|
Fri |
Rest or 5M easy, starting slowly |
| |
|
Sat |
3M, jogging only |
| Week 8 |
10th Feb |
Sun |
18M slow. Start easily |
| |
|
Mon |
5M easy, off-road |
| |
|
Tues |
6M. Slow start, then speed up if you’re not tired |
| |
|
Wed |
Warm up, then 6M at a fast pace, timed |
| |
|
Thur |
6M fartlek, inc bursts of 200-300m |
| |
|
Fri |
Rest or 5M easy, off-road |
| |
|
Sat |
4M, jogging only |
| Week 9 |
17th Feb |
Sun |
Half-marathon race |
| |
|
Mon |
5M easy, off-road |
| |
|
Tues |
Warm up, then 6 x 3 mins fast, 2 mins slow (or 6 x 800m on track, with 400m jog recoveries) |
| |
|
Wed |
7M steady pace run, untimed |
| |
|
Thur |
8M inc repetitions: 3 x 3K (or 3 x 10 mins), with 5-min recoveries |
| |
|
Fri |
Rest or 4M, jogging only |
| |
|
Sat |
5M easy with strides |
| Week 10 |
24th Feb |
Sun |
20M. Set up some feeding stations where you can pick up carbohydrate drinks |
| |
|
Mon |
3M jog, off-road |
| |
|
Tues |
6M steady, starting slowly |
| |
|
Wed |
Warm up, then 6M at a fast pace, timed |
| |
|
Thur |
8M inc intervals: 10 x 400m at 10K pace or 12 x 1 min fast, 1 min slow |
| |
|
Fri |
Rest or 7M steady, untimed |
| |
|
Sat |
3M, jogging only |
| Week 11 |
2nd March |
Sun |
8M steady, inc 6M pace run |
| |
|
Mon |
5M easy |
| |
|
Tues |
7M fartlek, inc sustained bursts of up to 400m |
| |
|
Wed |
6M steady. Start slowly, finish fast |
| |
|
Thur |
10M, inc 8M pace run |
| |
|
Fri |
Rest or 3M jog |
| |
|
Sat |
5-6M easy, with a few strides |
| Week 12 |
9th March |
Sun |
18M easy |
| |
|
Mon |
5M jogging, off-road |
| |
|
Tues |
7M steady, starting slowly |
| |
|
Wed |
7M, inc 14 x 30 secs uphill |
| |
|
Thur |
8M at brisk pace |
| |
|
Fri |
Rest or 3M, jogging only |
| |
|
Sat |
10M – inc 4 x 1M, with 5-min recoveries |
| Week 13 |
16th March |
Sun |
13-15M easy, or half-marathon race |
| |
|
Mon |
6M, at whatever pace you like |
| |
|
Tues |
7M of easy fartlek |
| |
|
Wed |
10M steady, inc 8M pace run |
| |
|
Thur |
7M, inc intervals: 10 x 400m at 10K pace or 12 x 1 min fast, 1 min slow |
| |
|
Fri |
5M easy, with some strides |
| |
|
Sat |
3M, jogging only |
| Week 14 |
23rd March |
Sun |
20-22M – the last big training run |
| |
|
Mon |
5-6M easy, off-road |
| |
|
Tues |
8M, starting slowly, then fartlek |
| |
|
Wed |
6M easy |
| |
|
Thur |
10M, inc 7M at marathon pace |
| |
|
Fri |
Rest or 3M easy |
| |
|
Sat |
4M jogging, plus some strides |
| Week 15 |
30th March |
Sun |
15M steady, or half-marathon race |
| |
|
Mon |
5-6M easy, off-road |
| |
|
Tues |
Warm up, then 4 x 1M at faster than marathon pace |
| |
|
Wed |
8M steady, not pushing |
| |
|
Thur |
10M, with two 3M stretches at marathon pace |
| |
|
Fri |
Rest or 3M jog |
| |
|
Sat |
Warm up, then 4-5M at a brisk pace |
| Week 16 |
6th April |
Sun |
10M steady. Practise your marathon preparation |
| |
|
Mon |
5M easy |
| |
|
Tues |
Warm up, then 1M at race pace. Warm down |
| |
|
Wed |
4M easy, with a few strides |
| |
|
Thur |
3M easy, in racing kit |
| |
|
Fri |
Rest |
| |
|
Sat |
30 mins jogging, with easy strides |
| |
|
|
|
| |
13th April |
|
THE BIG DAY!! |
