-59 mins 1:24-1:37 1:55-2:10 Sub-4:00 44-50 mins 1:13-1:22 1:40-1:54 Sub-3:30 38-43 mins 1:02-1:12 1:25-1:39 Sub-3:00 Under 38 mins Under 1:02 Under 1:25 Good luck!

(){window.open("/ultimatescheds-whysubscribe", "Friend", "width=400,height=525,scrollbars=no,toolbars=no,lmenubars=no,location=no");}find out more - or see our basic marathon schedules.The Schedules Which schedule should you choose? By each schedule, we list suggested10K and half-marathon race

-marathon pace (approx 23 mins) Rest 30 mins easy or rest 90 mins at quick to steady pace (9:00-10:00) Week 9 (w/c Sep 15) Rest 10 mins warm-up, then 12 x 300m at 5K pace (in approx 90s) starting every 2:30. Do 3 sets of 4 with 400m recoveries

. That way you’ll eat less during your three regular meals. Saturday Try a fun new cross-training activity. A one-hour football kick-about burns up to 400kcal. An hour of frisbee, almost 300kcal. Sunday Finish your run with 10 minutes of pull-ups, press

-40 2:45 - 3:00 Women 18-49 3:15-3:45 Men 41-59 sub-3:15Women 50-54 sub-4:00 Men 60-64 sub-3:30 Women 55-59 sub-4:15 Men 65-69 sub-4:00Women 60-64 sub-4:30Men 70+ sub-5:00 Women 65-69 sub-5:30 Women 70+ sub-6:30Charity placesCharities buy

continued to pass me. First the sub-2:30 marathoners, then the sub-3:00 group, and so on. Little by little they all caught up to me, until I was running with those who hoped to finish in the sub-4:00 range. I began to feel more at home with these runners

Weekly schedules and motivation – our free marathon emailVirtual forum training groups: sub-2:45; sub-3:00; sub-3:15; sub-3:30; sub-3:45; sub-4:00; sub-4:00 v2; sub-4:30; sub-5:00; Hard TrainingHow fast could you run? – Our race-time predictorEven one practice

Standfirst: 16-week sub-3 scheduleAuthor:Pics:Issue date: Feb-May01Keywords:--A 3:00 marathon is approximately 6:50 per mile. To break 3:00, you should eventually be capable of a sub-1:25half-marathon (6:30 per mile) and sub-38:00 10K (6:00 per

10 mins warm-up, then 15 x 300m at 5K pace (approx 65s) starting every 2 minutes. Do 3 sets of 5 with 400m recovery between, then 10 mins cool-down 75 mins easy 45 mins, with the middle 25 minutes half-marathon pace (6:30) 30 mins easy

(approx 18 mins) Rest 30 mins easy or rest Rest Robin Hood Half-MarathonWeek 9 (w/c Sep 15) Rest 10 mins warm-up, then 15 x 300m at 5K pace (in approx 75s) starting every 2 minutes. Do 3 sets of 5 with 400m recoveries between, then 10 mins cool