recovery) x 4, 15 mins at marathon pace, 12 mins easy. Thu: 70 mins steady. Sat: 10 mins easy, 10 mins steady, 10 mins a
16-week plan
Advanced
This plan is for you if you’re a regular runner already and want to run five times a week in your marathon build-up. The plan includes some interval sessions and tough workouts so you should be up for working hard!
Week 1: The first four weeks set the foundations for more marathon specific sessions. Mon: 30 mins easy Tue: 12 mins easy run, (5 mins steady, 60 secs tempo) x 5, 12 mins easy run = 54 mins Thu: 30 mins steady Sat: 10 mins easy, 20 mins steady, 10 mins easy = 40 mins Sun: 6 miles easy
Week 2: Mon: 35 mins easy run Tue: 12 mins easy run, (2 mins at threshold, 2 mins jog) x 6, 12 mins easy = 48 mins Thu: 40 mins steady Sat: 10 mins easy, 30 mins steady, 10 mins easy = 50 mins Sun: 8 miles easy
Week 3: Mon: 35 mins easy run Tue: 12 mins easy, (3 mins at threshold, 2 mins jog) x 6, 12 mins easy = 54 mins Thu: 1 mile easy, (1 mile steady, 1 mile tempo run) x 2, 1 mile easy Sat: 10 mins easy, 10 mins steady, 10 mins hard, 10 mins easy = 40 mins Sun: 10 miles easy
Week 4: An easier week to allow for adaptation. Mon: 30 mins easy Tue: 40 mins easy Thu: 30 mins easy Sat: 30 mins easy Sun: 8 miles easy
Week 5: Increasing the intensity will bring on your fitness levels. Mon: 40 mins easy Tue: 12 mins easy, (4 mins threshold, 2 mins jog recovery) x 5, 12 mins easy = 54 mins Thu: 60 mins steady Sat: 12 mins easy, 3 mile tempo run, 12 mins easy Sun: 12 miles easy
Week 6: Mon: 40 mins easy Tue: 12 mins easy, (60 secs hard, 90 secs jog recovery) x 8, 12 mins easy = 44 mins Thu: 12 mins easy, (8 mins tempo, with 3 mins easy jog recovery) x 3, 12 mins easy Sat: 10 mins easy, 30 mins steady, 10 mins easy = 50 mins Sun: 15 miles easy or a half marathon as a training run
Week 7: Mon: 40 mins easy Tue: 12 mins easy, (4 mins tempo, 2 mins jog recovery) x 6, 12 mins easy = 60 mins Thu: 65 mins steady Sat: 12 mins easy, (hills: 45 secs hard uphill, jog down to recover) x 10, 12 mins easy Sun: 17 miles steady-paced long run. Practise your fuelling and hydration strategies
Week 8: Mon: 40 mins easy Tue: 12 mins easy, (70 secs hard, 2 mins jog recovery) x 10, 12 mins easy = 56 mins Thu: 12 mins easy, (7 mins, 6 mins, 5 mins, 4 mins, 3 mins, 2 mins all at threshold pace with a 2 mins jog recovery), 12 mins easy = 53 mins Sat: 10 mins easy, 20 mins steady, 10 mins easy = 40 mins Sun: 20 miles steady. Run the last 4 miles at target marathon pace
Week 9: Mon: 40 mins easy Tue: 12 mins easy, (3 mins at threshold, 90 secs jog recovery) x 4, 15 mins at marathon pace, 12 mins easy Thu: 70 mins steady Sat: 10 mins easy, 10 mins steady, 10 mins at marathon pace, 10 mins hard, 10 mins easy = 50 mins Sun: 13 miles steady
Week 10: Mon: 40 mins easy Tues: 12 mins easy, (90 secs threshold, 30 secs hard, 2 mins easy) x 8, 12 mins easy Thu: 12 mins easy, (10 mins tempo, with 3 mins easy jog recovery) x 3, 12 mins easy = 63 mins Sat: 40 mins easy Sun: 20 miles steady. Aim to run the last 3 miles faster
Week 11: Race a half marathon to get an indicator of your form. Mon: 40 mins easy Tue: 10 mins easy, (3 mins tempo with 2 mins jog recovery) x 5, 10 mins easy = 45 mins Thu: 20 mins easy Fri: 15 mins easy Sun: Race a half marathon to practise your Race Day prep
Week 12: Mon: Rest if you raced a half the day before Tue: 12 mins easy, (6 mins threshold pace, 2 mins jog recovery) x 5, 12 mins easy = 64 mins Thu: 80 mins steady Sat: 10 mins easy, 15 mins at marathon pace, 15 mins faster, 10 mins easy = 50 mins Sun: 21 miles easy. Just bank the miles
Week 13: Mon: 40 mins easy Tue: 12 mins easy, (4 mins at marathon pace, 60 secs faster, 60 secs jog recovery) x 6, 12 mins easy = 60 mins Thu: 12 mins easy, (2 mins at threshold, 2 mins easy jog) x 10, 12 mins easy = 64 mins Sat: 40 mins easy Sun: 120 mins. Run 60 mins in one direction, then turn and try to run home faster
Week 14: Mon: 35 mins easy Tue: 12 mins easy, (3 mins threshold, 90 secs jog recovery) x 8, 12 mins easy jog = 60 mins Thu: 60 mins steady run Sat: 10 mins easy, 20 mins steady, 20 mins at marathon pace, 5 mins fast, 10 mins easy = 65 mins Sun: 90 mins easy run
Week 15: Mon: 30 mins easy Tue: 10 mins easy, 15 mins at marathon pace, (60 secs threshold, 60 secs walk recovery) x 4, 10 mins easy Thu: 10 mins easy, (2 mins tempo, 2 mins jog recovery) x 5, 10 mins at marathon pace, 10 mins easy = 50 mins Sat: 30 mins easy Sun: 70 mins easy
Week 16: Race week! Taper your running and rest up. Mon: 20 mins easy Tue: 10 mins easy, 2 miles at marathon race pace, 10 mins easy Thu: 15 mins easy Sat: Rest or 10 mins easy Sun: Race Day. Good luck! Start at your target race pace and look to feel good at half way. Dig deep and run strong
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