RW's Basic Marathon Schedules: Get You Round

Classic 16-week marathon training schedules - just for beginners

Posted: 7 November 2000

  Mon Tue Wed Thu Fri Sat Sun
Week 1 15 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part ofthe training Rest 20 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part ofthe training Rest Rest 25 minutes jogging. You’re allowed to stop and walk, but this doesn’t count as part of the training 1 hour ramble. No pressure
Week 2 25 mins jogging Rest 35 mins jogging Rest Rest 30 mins jogging 75-min ramble
Week 3 30 mins jogging Rest 40 mins jogging Rest Rest 35 mins jogging 90-min ramble
Week 4 35 mins jogging Rest 45 mins jogging Rest Rest 35 mins jogging 1 hr jogging and walking.
Week 5 20-min run Rest 50 mins jogging Rest Rest Timed run over a 2M course 90-min ramble, or run in a 10K road race
Week 6 25-min run Rest 55 mins jogging Rest Rest 25-min run 1 hr 45 jog-walk
Week 7 30-min run Rest 30-min run Rest 30-min run 30-min run 8M run
Week 8 35-min run Rest 60 mins jogging Rest 30-min run 35-min run 2-hr jog-walk or half-marathon race
Week 9 40-min run Rest 3 x 1M session, timed, with 5 mins rest after each Rest 30-min run 40-min run 8M run, walking when you have to
Week 10 45-min run Rest 3M run, timed Rest 30-min run 35-min run Long, slow 12M run
Week 11 40-min run Rest 3 x 1M session timed, with 5 mins rest after each Rest 30-min run 30-min run Long, slow 14M run
Week 12 35-min run Rest 3M run, timed, at a faster pace Rest 30-min run 25-min run Half-marathon race
Week 13 30-min run Rest 3 x 1M, timed, with 5 mins rest after each, aiming at a faster average speed than Wk 11 Rest 30-min run 20-min run 16M endurance run, taking drinks, walking 5 mins in every hour
Week 14 25-min run Rest 3M run, timed Rest 25-min run at marathon pace 15-min run 10K or 10M race, or 10M run inc 5M at a brisk pace
Week 15 20-min run Rest 30-min run at marathon pace Rest 2 x 1M session, timed 15-min run 1 hour inc 30 mins at marathon pace
Week 16 20 mins easy Rest 30 mins easy, inc a few strides Rest Rest 20 mins jogging, in racing kit RACE DAY

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Discuss this article

According to my calculations Week 1 commences 23 December. Who else out there is going to follow it?
Would be good to have some moral support to keep us all going and find out what people are doing now in preparation for the FLM.
Posted: 04/11/2002 at 15:02

It is generally a good idea to start any schedule a couple of weeks ahead of the minimum date, this is to allow for missing training weeks due to injury or illness.
Posted: 04/11/2002 at 15:22


Go for it, have a 'potter' round now. You can always tell yourself it's just preparation but it will help no-end; you can't beat the feeling of getting out there.

Good luck
Posted: 04/11/2002 at 18:01

I'm looking at a 18 week plan, so I'm trying to ramp up to the start of that! Currenty up to about 10 miles/week, after about 3 months working up to it!
Posted: 04/11/2002 at 19:43

Did anyone notice the very respectable time the "Get You Round' group came in at the Great North Run? It was 2 hours and 26 minutes which I think is very quick seeing that its for beginners. When I followed this group for the 2001 FLM, I found it a bit quick - they run at 10 min per mile pace then walk for one minute.I found the 10 minute per mile pace a bit fast but I'm aiming to keep with them this year.
Posted: 05/11/2002 at 05:51

I'm planning on following this but am starting now as am almost complete beginner (a couple of v. slow 5ks is all I've done before). Ideas for motivating me to get out now its cold and dark would be welcome!
Posted: 05/11/2002 at 14:22

You sound about the same level as me.Do you think we will ever be the finely tuned athletes we dream about.
I would also welcome some "I've just got in from work, it is cold, wet and dark and I need something to make me change and get out"tips!!
I would love to be 2 stone lighter it would make it so much easier.
Posted: 05/11/2002 at 14:28

Lets hope so. I'm also aiming to lose about 2 stone too... All I reckon I need to do is get out running the planned 3 times a week and stay off the chocs, crips, white wine, etc., etc.....
Posted: 05/11/2002 at 14:37

Are you going running today.If you are I will go as well and report back in the morning.I will be so riddled with guilt if I don't go if I know someone else is.
Posted: 05/11/2002 at 14:51

good idea, lets do it! will let you know how I get on tomorrrow. enjoy!
Posted: 05/11/2002 at 14:59


Well done both of you - have a great session tonight.

A virtual running club is formed :-)
Posted: 05/11/2002 at 17:08

We could also make a virtual slimming group - weighting ourselves on - say - a Monday evening and keeping each other motivated food wise. I also need to loose two stones. Has anyone who has lost that amount of weight noticed a real difference in their running and if so, how much faster could they run?.
Posted: 06/11/2002 at 06:25

Hi Fatlump - take a look at the threads on the Health & Injury forum - there's a daily thread (normally called something like 'Fat Club' or 'Trying to be thinner club') which is basically a virtual slimming group. They all seem to be very nice and friendly!
Posted: 06/11/2002 at 09:47

Just checked - today its called the 'triple F club weds 6/11'!
Posted: 06/11/2002 at 09:47

So far I've lost 1stone and 4 1/2 pounds and I would love to lose another 2 stone. In theory I would then be a lean, mean running machine. I love the idea of joining in these forums and not only getting great tips and motivation on running - but slimming as well! FAB!

To date the furthest I've run is 1/2 marathon (Great North Run 3 years running). I'd love to run a marathon but at the moment I'm concentrating on trying to get a bit faster that my current slug like pace.

I run with a ladies running club - we meet once a week (tonight's club night) then I go to my local Slimming World Club on the following night. This always makes me put more effort in to my club runs coz I think to myself "if I run really hard tonight - it might just show up on those scales tomorrow as a good weight loss" that's what keeps me going. It's working well so far.
Posted: 06/11/2002 at 12:13

Dolly, you are a motivated person. I fluctuate between motivation and guilt. Love running when I get out there but think about it more than do it. How long has it taken to lose your 1stone plus.
Went out last night for 20mins. Not much but better than nothing
Posted: 06/11/2002 at 12:49

Dolly, sounds like you're doing the right thing. I am a lapsed Slimming World member - the class I went to, members would all moan about how they couldn't stick to the plan... not v helpful or motivating! So, I am trying to stick with it myself and only weigh myself once a week, am finding it hard!

Bondi, well done on getting out. I managed 30mins run/walking. Am planning on getting out tomorrow night too if it ever stops raining!

I like Nick's idea of a virtual club... we need a good name though... The Crawlers?
Posted: 06/11/2002 at 13:09

Will try and get out tonight if not I'll join you tomorrow hkp!
Do you get on better with red or green as a slimming world bod?
I think this whole virtual running club thing could catch on.
How many members so far:
nick, hkp, me, dolly are you up for it? The AGM could be fun!
Posted: 06/11/2002 at 13:26

Bondi - I joined Slimming World at the end of July because I felt so heavy that I just couldn't enjoy running. I'm a terrible yo yo dieter/runner. When I've got my 'mojo' (motivation) there's no stopping me - but then if I start slipping I don't seem to be able to pull myself together in time to stop the damage! I must admit though, this year I've really decided that this time it's for keeps - get fit/slim and stay that way. I'm 38 later this month and if I don't sort myself out now I never will.

I have mostly 'green' days coz you can eat unlimited pasta, rice, potatoes etc and those are my favourites. Also the Slimming World consultant is Fab - she lost over 3 stone herself and now looks great which makes you believe it can be done.

Love the virtual running club idea. Count me in!

Posted: 06/11/2002 at 13:44

I prefer green days too. I tried red but was just hungry all the time. I've heard that high-protein, low carb diets are not all that good for you too.

enjoy your run tonight bondi!

Posted: 06/11/2002 at 15:41

Hi Everyone
Count me in. I've just joined SW and feel really motivated at the moment as I always do the first week of dieting. I've got a place in next years FLM as I deferred from last year. So I am looking to do about 5 hours. Tonight, I'm going to a local running track with a friend to do a speed session.Trouble is, if I have a bad dieting day, I start to think why bother exercising when I've been such a pig. Need lots of motivation so I'm glad I picked up you guys on this thread.
Posted: 07/11/2002 at 06:06

E P I didn't know that Slimming World had a FLM team. I'd love to do it - how do you go about getting on the team?

It's my weigh-in night tonight so wish me luck. Did a good 6 mile run with the club last night so fingers crossed that will have helped shift some flab (along with the Shepshed 7 on Sunday and a hilly 4 miler on Monday) am quite hopeful.
Posted: 07/11/2002 at 11:12

Thanks for that EP have emailed - am awaiting a reply.

If I don't get into FLM this year I think I will try another - may be Shakespeare -Stratford or Robin Hood - Nottingham. Will have to give it some thought. Will keep on training with that idea in mind though to keep the motivation going!
Posted: 07/11/2002 at 14:04


If you stick with the running then pretty soon you'll be worrying whether you've eaten *enough* before going down to the track, not that you've eaten too much :-)

Good luck all of you
Posted: 07/11/2002 at 14:11

I second EP come on over to the triple F club on Injury.

There is the URWFRC we have vests and every thing :-)
If any of you are wondering what URWFRC stands for it's the Unofficial Runners World Forum Running Club

We try very hard not to be cliquey and people come and go all the time.

Posted: 07/11/2002 at 17:45

Can I join you guys?
I've actually put weight on and can't fit into my clothes since starting to run 3 months ago. Don't know what I'm doing wrong!!! I've applied for the FLM too, and I'd be looking at 5 hours plus, but I'd be so pleased at finishing at all, the time would'nt matter to me.
Posted: 07/11/2002 at 20:12

I've also e-mailed the slimming world site-if we all train hard from now on and motivate each other we could be a pretty formidable bunch by next April! As I'm new to Slimming World can anyone tell me can I really eat as much Free Food as I want and still loose weight? Seems impossible, although when I look closer at the Sins, A bottle of lager is 6 sins. I wonder how many more Sins I could have with regular running - say 4 nights a week. Any of you guys know?
Posted: 07/11/2002 at 20:30


Welcome and good luck to you and all others on this thread
Posted: 07/11/2002 at 20:32

Hi again all, seem to have missed a lot by not logging on yesterday!

fatlump - the free food thing does seem odd but it does seem to work. EP's idea is a good one. I tend to make up a big bowl of cous cous salad up on monday and then have it for lunch during the week... on the beer front, I find that its quite easy to have no sins at all during most of the week so that you can have at least one blow-out at the w/e!!

Evil P - If I don't get in to London my friend and brother have said they'll do Paris with me... you're more than welcome to join us!

I managed to get out for 30 mins again last night before getting soaked :( Am planning a longer session over the weekend.

God, this is a long one, better get back to work!
Posted: 08/11/2002 at 09:11

Back again. Been away for a few days. Managed to get a run in on Saturday. Very muddy and raining but good fun. Not sure how the weight is going too scared to get on scales.
Who is going out tonight and how far are people running now.
Posted: 12/11/2002 at 08:42

Bondi - I've only just re-started running and this morning was my third time out and managed to run 1 min/walk 1 min/run 7 mins/walk 1 min/run 1 min - so as you can see I'm not at the 20 minutes non-stop running but I am really determined to carry on this time! I have no-one to run with (unless any of you guys live in Kent) and I find these forums just excellent to make you get out there 'cos its the stepping outside your front door that is the most difficult thing. I am a couple of stone overweight, 36 years old and I simply refuse to be at this point again this time next year. So, can I please join your virtual running club? PS: The Triple F club are very friendly and you might want to check out the Moonwalk on May 10th on the Events forum - a bunch of us will be doing the 26.2 mile walk. Join us.
Posted: 12/11/2002 at 13:38

Hi Bondi,
Well done on the weekend, I blew it big time with a big night out on Sat which meant I didn't make it out as planned on Sunday. Am moving house on Friday and having not been organised at all (only found out we were moving five days ago!) think I am going to have to sacrifice running for packing boxes... hope it burns some calories!
My advice re the scales is to not get on them... try and only weigh yourself once a week as it just gets you down if you start checking more often as you can fluctuate wildly throughout the week.

re distance... I've just been chatting to a colleague about running (he just did NY). I was saying that I was stuck around the 5-7 mile mark. His advice was to not increase your mileage by more than 10 percent from one week to the next and to build up mileage slowly. Then the increase won't be such a shock to the system! he was really encouraging, saying that altho its bl**dy hard work and you will sometimes feel like not going out, its worth it in the end as there is nothing like the experience of the marathon (esp london).

must go, enjoy your running this week, I'll be with you in mind and back with a vengeance (and new running scenery!) next week...
Posted: 12/11/2002 at 13:41

Just saw your post. keep up the good work! will look at Triple F when I have bit more time. The moonwalk sounds interesting... do we have to dress as Michael Jackson as I don't think I could afford the surgery!!!!!!!
Posted: 12/11/2002 at 13:45

Thanks for words of encouragement.Good luck with the packing.
Will try and get out tonight. Will it ever stop raining......???????

will also look at moonwalk later on today.
don't think you need surgery to look like MJ any more just a tub of plastercine
Posted: 12/11/2002 at 14:33

As long as you walk wearing a bra you can dress like whoever you dang well like!
hkp - good luck with the move
bondi - its not raining here so get your a**e out of the door!!!!! (and report back later obviously)
Posted: 12/11/2002 at 15:10

Hi All

The moonwalk sounds brill - are you guys doing the full marathon or the half. And when do we have to enter?
Posted: 13/11/2002 at 05:49

Munchkin - we're doing the full and enter as soon as you can. If you check out the Events thread details of what to put e.g. name of club and time are all there. Hope to see you.
Posted: 13/11/2002 at 07:27

Hello everyone,

It's great to find some other novices out there planning to make the marathon this year - I was just starting to think I might have bitten off a little too much so it's nice to see others in the same boat.

I started running this time last year and worked up to the London 10K then just stopped once I had done it.
I managed to loose 2 stone training for that which I was really pleased about. Instead of tryig to diet I was very strick on eating my 5 good portions of fruit and veg every day which just filled me up so along wiht the extra exercise the weight just went. This worked well for me cause I just get really miserable if I think I can't have things - but I know it doesn't work for everyone and I'm not saying loosing weight is easy.
I still have another stone to shift which is being pretty stubbon!

I just started training again this week so far managed 3 30 min runs on the treadmill which I'm very pleased with although I can't really imagine being able to do a significant amount more without collapsing or dying of boredom.

Of course, still waiting to hear about places for the FLM - I feel like I can't realy loose whatever the letter says - either great to get a place or saved from all that hard training!


Posted: 15/11/2002 at 21:25

Hi Linda

You've done great! I've got two stones to shift and I've got a place in the FLM as I had to pull out last year. I'm determined to get to my goal weight this time - I'm currently on Slimming World but finding it hard. Any tips food wise would be welcome.
Well Done!
Posted: 16/11/2002 at 10:47

Hi Munchkin,

I tried to reply to your post before but the whole thing crashed and I got fed up with it.

How's is the slimmers world going?
I do't really have any food tips except keep pilling in fruit and try to treat yourself to stuff you wouldn't usually have.
I really like mango so try to get that as a treat in place of cake and chocolate. But don't feel bad if you give in to a little of what you fancy every now and then. You are going to be doing shed loads of running over the next few months so will loose some of the weight and increase your metabolic rate.

Do make sure you eat enough for all the running though. Be careful of cutting out too many dairy products as you need the calcium to help your bones stand up to all that running. And if you are hungry then eat - nothing is more miserable than being hungry and feeling annoyed about it.

I'm getting very edgy about getting the FLM letter now. Missed two of my runs this week after straining my shoulder falling off my bike but it is better now so I'm back on track.


Posted: 28/11/2002 at 22:59

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