RW’s Basic Marathon Schedules: Get You Round

  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