RW's Quick Marathon Index

A short guide to everything we have for marathoners

Posted: 2 December 2004

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Training schedules

How to choose a schedule

Ultimate marathon schedules :
Overview
Sub-3:00 Eventual standard: sub-1:23 for a half-marathon; sub 38 minutes for 10K.
Sub-3:15 Eventual standard: sub-1:30 for a half-marathon; sub 40 minutes for 10K.
Sub-3:30 Eventual standard: sub-1:37 for a half-marathon; sub 43 minutes for 10K.
Sub-3:45 Eventual standard: sub-1:45 for a half-marathon; sub 46 minutes for 10K.
Sub-4:00 Eventual standard: sub-1:50 for a half-marathon; sub 50 minutes for 10K.
Sub-4:30 Eventual standard: sub-2:00 for a half-marathon; sub 53 minutes for 10K.
Get You Round The run-walk programme. Eventual standard: enough to enjoy the marathon and finish with a smile on your face.

Real-Life Runners

Our busy London Marathon forum
Including...
sub-2:30

sub-2:45

sub-3:00

sub-3:15

sub-3:30

sub-4:00

sub-4:00 v2

sub-4:30

sub-5:00

And there will be plenty for runners slower than 5 hours!

The final week and the big day...

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Last But Not Least

marathon misc, marathon goal, marathon schedule

Discuss this article

simon patenall

Basically I have been focusing on triathlon stuff, had a middle distance race last weekend (2k-96k-22k) and have been neglecting the fact that I am doing the Budapest marathon in early october and basically have only 6/7 weeks. Base speed is ok 20min for 5k, 1:35 for 1/2m. I normally cover about 20 miles a weeks with 4 other swim/run sessions.

Can anyone point me to a 6 weeks schedule?

Whats my chances of sub 3:30?
Posted: 10/08/2005 at 10:38

Johnny J

If you try the grey 'Training' tab at the top of the page you will find some marathon training schedules. You could look for one in which the last 6 weeks look achievable and try it out.

Your biggest problem will be getting in the long runs (about 20 miles) that you need for a 3:30 in the next 3 or 4 weeks without having built up to them. You can't do any in the last two weeks because you will need to be tapering your training.
JJ
Posted: 10/08/2005 at 11:13

simon patenall

Cheers Johnny, I looked at those and was concerned about increasing my mileage too rapidly and injuring myself. I think I might try and adapt the RW’s Ultimate Marathon Schedule: Sub-3:30 by removing some of the mid-week runs.

Posted: 10/08/2005 at 11:18

Johnny J

Go for it. You're right about the injury risk though.
Good luck.
JJ
Posted: 10/08/2005 at 11:46

Mad Jonny

What is the longest run you have done recently?
Posted: 10/08/2005 at 12:12

simon patenall

I did a 22k run at the weekend as part of a triathlon (so preceded by a 2k swim and 96k bike), so ran 1:47 for the 14 miles after 3:45 hr swim/bike. I am going to get out for 5 miles tomorrow and maybe a speed session and 10 at the weekend.
Posted: 10/08/2005 at 12:29

Mad Jonny

Okay - so if you increased you weekly long runs by 2 miles each week, you could get up to 20 miles before you have to taper. In view of the other activities you do, you probably aren't that far behind where you need to be. At this stage though, I would think that time on your feet (i.e. long slow runs) would be most beneficial.
Posted: 10/08/2005 at 12:38

simon patenall

Thanks, should I schedule a dropback week or just build then taper?
Posted: 10/08/2005 at 13:11

Johnny J

Build then taper. You don't have time for a dropback week. In any case I'm not sure that they're necessary until you are up to very high mileage (70+?) but all these things are very personal.
JJ
Posted: 11/08/2005 at 09:25

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