RW's Basic Marathon Schedules: Advanced

Classic 16-week marathon schedules


Posted: 7 May 2000

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

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Discuss this article

Week 10 Wed & Thurs have been duplicated??
Posted: 29/12/2005 at 03:29

It surely isn't supposed to read:
8m inc intervals 10x400 @ 10k pace or 12x1 min fast, 1 min slow for both Wed & Thurs - think we need a correction.
Posted: 30/12/2005 at 04:18

Yes it should be a 6 or 7 mile run, steady, shouldn't it?
Posted: 07/06/2006 at 15:56

what is the predicted time for this schedule? I was hoping for between 3.30 and 3.45 - is this the right schedule?
Posted: 06/12/2006 at 13:00

Julie
If you look on the grey 'Training' tab you will find a sub-45 schedule.
JJ
Posted: 06/12/2006 at 13:23

just a note on that week is sun a 8 miler or 14 or as i read 8 miles with 6 quicker thrown in
Posted: 03/09/2008 at 21:59

I think I used this schedule to train for the Venice marathon in Oct 2010, but then I'm sure it had paces given in mins per mile relating to 'easy', 'slow', 'steady', etc.  Can anyone help me out regarding this?

 Thanks,

 Alex 


Posted: 12/11/2012 at 15:01

Week 4; Tuesday. Can anyone confirm if it is menant to be:

7 miles with 3-4 miles of that a bit faster.

or, 7miles easy then 3-4 miles after, I.e. a total of 11 miles? 

 

 


Posted: 12/02/2013 at 13:32

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