Alex’s training schedule

Coach Steve says: "Alex has a good chance of a sub-three marathon based on his other race distances. His 5K to half-marathon time suggest he has sufficient speed but his 3:06 PB dates back to 2008 and his last marathon, when not fully fit was 3:25. The key should be staying fit and healthy and building sufficient consistent miles, so he can hold a good pace throughout, which has generally been his weakness in the past. Alex is used to 50-60 miles a week, and already in good shape so doesn't need to come in at too low a mileage, but with Christmas and a 10K race in those first two weeks, it's a relatively light start for him. He is used to doing regular speedwork, so doesn't need to build into the pacework."

Week 1 w/b 17 Dec

Schedule

Monday Rest or 5 miles easy
Tuesday 4 x 2K in 7:30 - 7:45 with 2:15 rest/jog (start every 10 mins):8 miles total
Wednesday 6 mile easy
Thursday 6 miles with middle 2 miles at 6:45s
Friday 5 mile jog or rest
Saturday Parkrun 5K - 5 miles in total
Sunday 10 mile slow in 80 mins


Week 2 w/b 24 Dec

Schedule

Monday 5 mile easy or rest
Tuesday 5 mile brisk in 35 mins
Wednesday 3 mile easy with strides
Thursday 10K race (9M inc wu/wd)
Friday 5 mile easy or rest
Saturday 7 mile fartlek
Sunday 13 mile slow in 95 mins


Week 3 w/b 31 Dec

Schedule

Monday Rest or 5 mile easy
Tuesday 5 x 1600 in 6 mins with 2 mins rest: 8 mile total
Wednesday 8 mile easy in 8 min miles
Thursday 6 mile build up run - starting at 7 min miles up to 6:20s at finish
Friday 5 miles easy or rest
Saturday Hills or Parkrun - 6 miles in total
Sunday 16 mile slow in 1:40


Week 4 w/b 7 Jan

Schedule

Monday Rest or 5 miles easy
Tuesday 8 x 800 in 2:50 starting every 4 mins (8mile total)
Wednesday 10 mile easy in 7:30 - 8 min miles 
Thursday 8 mile with middle 4 miles at marathon pace
Friday 5 mile easy or rest
Saturday Fartlek - 7 miles in total
Sunday 19 mile slow in 2:30


Week 5 w/b 14 Jan

Schedule

Monday

Rest or 5M easy

Tuesday

6 x 1000 in 3:35 starting every 6 mins (7M in total) 

Wednesday

6M steady in 7:30-8 min miles

Thursday 4M with middle 2 miles at HM pace 
Friday 5M easy or rest 
Saturday 3M plus strides 
Sunday 10km race - 10M in total 


Week 6 w/b 21 Jan

Schedule

Monday Rest or 5M easy 
Tuesday 20 x 400m in 80-85 starting every 2 minutes 7M in total   
Wednesday 10M steady in 7:30-8:00 
Thursday 8M build up run - starting at 7:30s and moving down to 6:15s
Friday 5M jog or rest
Saturday Training day: 8M in total 
Sunday 18M relaxed in 7:30-8:00   


Week 7 w/b 28 Jan

Schedule

Monday

5M easy or rest 

Tuesday

5x2km in approx 7:30-7:45 starting every 10 mins. 9M in total 

Wednesday

11M steady in 7:30-8:00 

Thursday

9M with middle 3M at HM pace 

Friday

5M easy or rest 

Saturday

8M relaxed fartlek 

Sunday

21M slow in 8 min miles but a few miles at marathon pace


Week 8 w/b 4 Feb

Schedule

Monday

Rest or 5M easy 

Tuesday

6 x 1600 in 6 mins with 2 mins rest: 9M in total 

Wednesday

8M steady in 7:30-8:00 

Thursday

6M with middle 2M at marathon pace 

Friday

5M easy or rest

Saturday

3M with strides 

Sunday

Half-marathon (15M in total) 


Week 9 w/b 11 Feb

Schedule

Monday

Rest or 5M easy 

Tuesday

8M build up run  starting at 7:30s 

Wednesday

12M steady in 7:30-8 min miles

Thursday

10 x 800 in 2:50 starting every 4 mins (9M in total) 

Friday

5M easy or rest 

Saturday

Fartlek - 9M in total 

Sunday

22M slow in 8s 


Week 10 w/b 11 Feb

Schedule

Monday

Rest or 5M easy 

Tuesday

4 x 2000 in 7 - 7:30 starting every 9 mins (9M in total)

Wednesday

10M easy 8 min miles

Thursday

7M with 3M section in sub 6:30s

Friday

5M easy or rest 

Saturday

Hills - 6M in total 

Sunday

20M slow in 8s with 5M section in 6:40s