City Runs

Marathon Training Schedule

Beginners Marathon Training Schedule

The first marathon. It is assumed you have completed the half marathon programme or have recently completed a half marathon in a satisfactory time.

Please see the Key to these training schedules at the bottom of the page.

Wk Sun Mon Tues Wed Thurs Fri Sat
1 12 miles long run   6 miles easy run   3 miles quality run   3 miles easy run
2 13 miles long run   6 miles easy run   3 miles quality run   3 miles easy run
3 14 miles long run   7 miles easy run   3 miles quality run   4 miles easy run
4 15 miles long run   7 miles easy run       4 miles easy run
5 16 miles long run   8 miles easy run   4 miles quality run   4 miles easy run
6 17 miles long run   8 miles easy run   4 miles quality run   4 miles easy run
7 18 miles long run   9 miles easy run   4 miles quality run   4 miles easy run
8 19 miles long run   9 miles easy run       4 miles easy run
9 20 miles long run   10 miles easy run   4 miles quality run   4 miles easy run
10 21 miles long run   10 miles easy run   5 miles quality run   5 miles easy run
11 21 miles long run   10 miles easy run   5 miles quality run   5 miles easy run
12 22 miles long run   11 miles easy run       5 miles easy run
13 22 miles long run   11 miles easy run   4 miles quality run   5 miles easy run
14 17 miles long run   9 miles easy run   5 miles quality run   5 miles easy run
15 14 miles long run   7 miles easy run   4 miles quality run   4 miles easy run
16     4 miles easy run   3 miles easy run   MARATHON

Intermediate Marathon Training Schedule

You have already completed a marathon and now want to run quicker or alternatively you have run several half marathons previously. The programme is harder but the Long Runs remain the same.

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 12 miles long run   3 miles hard run 3 miles easy run 6 miles quality run   3 miles hard run
2 13 miles long run   6 miles hard run   6 miles quality run   3 miles easy run
3 14 miles long run   7 miles hard run 4 miles easy run 4 miles quality run   4 miles quality run
4 15 miles long run   7 miles hard run   7 miles quality run   4 miles easy run
5 16 miles long run   4 miles hard run 4 miles easy run 8 miles quality run   4 miles hard run
6 17 miles long run   9 miles hard run   8 miles quality run   4 miles easy run
7 18 miles long run   9 miles hard run 4 miles easy run 5 miles quality run   5 miles quality run
8 19 miles long run   8 miles hard run   8 miles quality run   4 miles easy pace
9 20 miles long run   5 miles hard run 4 miles easy run 9 miles quality run   5 miles hard run
10 21 miles long run   10 miles hard run   10 miles quality run   5 miles easy run
11 21 miles long run   10 miles hard run 5 miles easy run 6 miles quality run   6 miles quality run
12 22 miles long run   11 miles hard run   11 miles quality run   5 miles easy run
13 22 miles long run   6 miles hard run 5 miles easy run 11 miles quality run   6 miles hard run
14 17 miles long run   12 miles hard run 5 miles easy run 6 miles quality run   6 miles quality run
15 14 miles long run     4 miles easy run     7 miles quality run
16     3 miles quality run   3 miles easy run   MARATHON

Advanced Marathon Training Schedule

This programme assumes that you are an experienced distance runner who has raced regularly distances of 10 – 15 miles on and off road. It assumes that you have an understanding of hill & speed reps (see the Advanced 5km training programme). Don’t forget a warm up / warm down jog of about 1.5 miles before and after the hills & speed reps.

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 16 miles long run   8 x 200m hills 8 miles easy run 8 x 400m reps   4 miles hard run
2 16 miles long run   8 x 300m hills 8 miles easy run 8 x 500m reps   4 miles hard run
3 17 miles long run   4 miles hard run 8 miles easy run 8 miles quality run   4 miles hard run
4 15 miles long run   6 miles hard run   8 miles quality run   8 miles easy run
5 18 miles long run   8 x 400m hills 9 miles easy run 10 x 400m reps   5 miles hard run
6 18 miles long run   8 x 500m hills   10 x 500m reps   9 miles hard run
7 19 miles long run   5 miles hard run 9 miles easy run 9 miles quality run   5 miles hard run
8 19 miles long run   6 miles hard run   9 miles quality run   9 miles easy run
9 20 miles long run   10 x 400m hills 10 miles easy run 12 x 400m reps   6 miles hard run
10 21 miles long run   10 x 500m hills 10 miles easy run 12 x 500m reps   6 miles hard run
11 22 miles long run   5 miles hard run 11 miles easy run 10 miles quality run   5 miles hard run
12 23 miles long run   8 miles hard run   10 miles quality run   12 miles easy run
13 23 miles long run   12 x 400m hills 12 miles easy run 10 x 600m reps   6 miles hard run
14 19 miles long run   12 x 500m hills 9 miles easy run 12 x 600m reps   6 miles hard run
15 15 miles long run     7 miles easy run     8 miles hard run
16   4 miles quality run     3 miles easy run   MARATHON

Key:

The Long Run is done at a steady pace after which one should be tired but not exhausted. Depending on the runner’s experience, and objectives, the distance can be progressively increased until an optimum distance is reached. This run can be on / off road.

The Hard Run is run much harder on a hilly route or, much quicker on a gentle undulating route. The distance should be about half the Long Run distance. This run can be done on / off road. One should feel more tired after this run.

The Quality Run is concerned with real speed and can be done on level roads or paths. Alternatively it could incorporate a track session at a local athletic arena.

The Easy Run is primarily a recovery run but still putting miles in the legs. Use it to concentrate on running style and technique.