Marathon – Schedule A

This schedule is based on the normal good club runners sessions. You will always find it easier to tackle the specified exercise in the company of others so do try to get to a club or set up a small group of your own – you not only help yourself but others who also need companionship.

If you have been running approximately 30 miles a week in training for the last month then you are ready to join in fully. If your mileage has been less than 30 miles then some adjustments must be made.

If you want to run a good marathon it is necessary to do more than just steady runs. On Thursdays the mileage is used doing quality work: repetitions, hills, fartlek, paarlauf, etc. These efforts will enable you to run faster and at a varied pace. I shall be explaining these efforts on another page within this website.

You will notice that other runs have descriptions according to the way they should be run. Sunday runs should be run at a steady pace which will enable you to complete the distance. Try not to be pulled along by a slightly faster companion. Getting round is the main objective. Monday Runs are intended to be run at a good pace whilst remembering that you are not in a race with the rest of the Club. It is essential that you take care not to run so fast that the rest of the week’s training is hampered. Wednesday runs are usually of the ‘strong and steady’ variety which means that they should be run at a slightly better pace than the Sunday runs but not as fast as the Monday runs. By the time you reach Friday tiredness will probably be setting in and you should not be forcing your body to do any more than just run. A gentle run whilst endeavouring to keep a good style will finish the week quite nicely.

Saturday is a Rest Day. It is absolutely essential to have a day when you do not run at all. You will find that this helps you to recover from the rigours of the week’s training both physically and mentally. Do not attempt to manage without a Rest Day – it is as much part of the schedule as any of the runs. The body needs time to repair all its parts.

Keep a record of your actual training so that adjustments can be made if necessary. Do not worry if you have not managed to follow exactly everything set out. For example, if you have a cold you should not attempt strenuous exercise. If you are too tired to run sometimes it is better to have an extra rest. However, you should ask yourself whether you can’t run or you are making excuses. Marathon training is hard work and depends upon self discipline to get out and do it. Spring marathons are the most difficult because the training must be done during the worst conditions of the year.

The training for a marathon, followed conscientiously, is tough but the marathon itself will be all the more enjoyable.

Finally I can promise you that although you may not win your race this year you will be able to produce a good run if you follow the schedule each month. In past years everyone who has followed my schedules, advice and coaching has achieved a good result – often a P.B.

This marathon schedule lasts for approximately eight months so count back from the date of your intended event. For example, if you are entering the London Marathon you will need to start this training in September of the preceding year.

Week

Sun

Mon

Tue

Wed

Thu

Fri

Sat

Total

1

10

5

R

10

5

R

R

30

2

13

5

R

10

5

R

R

33

3

10

5

R

10

5

R

R

30

4

14

5

R

10

5

R

R

34

5

10

5

4

10

5

R

R

34

6

10

5

4

10

5

R

R

35

7

12

5

4

10

5

R

R

36

8

15

5

4

10

5

R

R

39

9

10

5

4

10

5

R

R

34

10

15

5

4

10

5

R

R

39

11

12

5

4

10

5

3

R

37

12

13

5

4

10

5

3

R

40

13

15

5

4

10

5

3

R

41

14

13

5

4

10

5

4

R

40

15

12

5

4

10

5

3

R

39

16

15

5

4

10

5

3

R

42

17

12

5

4

10

5

4

R

40

18

14

5

5

10

5

4

R

43

19

12

5

5

10

5

4

R

41

20

17

5

5

9

5

5

R

46

21

14

5

5

10

5

5

R

44

22

19

5

5

10

5

4

R

48

23

12

5

6

10

5

6

R

44

24

15

5

6

10

5

6

R

47

25

21

5

6

10

5

3

R

50

26

15

5

6

10

5

7

R

48

27

18

5

6

12

6

7

R

54

28

23

5

6

12

6

8

R

60

29

18

5

6

12

6

8

R

55

30

18

5

6

12

6

8

R

55

31

25

5

6

12

6

8

R

62

32

18

5

6

12

6

8

R

55

33

20

5

5

10

6

8

R

54

34

15

5

R

9

5

R

R

34

35

MAR

R

R

5

R

5

R

36

You should only attempt easy runs of short or medium distance for the next couple of weeks at least as it very important for you to recover from the Marathon. You may feel on top of the world but it is essential to rest.

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