SESSION

WEEK ONE

Beginning 12th January - total mileage approx 38

MONDAY

Rest

TUESDAY

Striders speed session : 4 to 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run : 7.5M (approx 63 mins) hard

THURSDAY

5 mile easy or Sprint session

FRIDAY

Rest

SATURDAY

Hill session - off road : 5 miles

SUNDAY

Striders club run :15 mile steady

WEEK TWO

Beginning 19th January - total mileage approx 41

MONDAY

Rest

TUESDAY

Striders speed session : 4 to 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run : 7.5M hard

THURSDAY

5 mile easy or Sprint session

FRIDAY

Rest

SATURDAY

Southern xc champs (9 miles) or Hill session - off road : 5 miles

SUNDAY

Striders club run : 2 to 2.5 hours steady (12 to 14 miles)

WEEK THREE

Beginning 26th January - total mileage approx 39

MONDAY

REST

TUESDAY

Striders speed session :  4 to 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run : 7.5M hard

THURSDAY

4 miles at Marathon Pace

FRIDAY

Rest

SATURDAY

5 or 6 Mile steady

SUNDAY

Striders club run : 15M slow (approx 2hrs 15)

WEEK FOUR

Beginning 2nd February  - total mileage approx 40

MONDAY

Rest - plyometrics and / or gym

TUESDAY

Striders speed session :4 to 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run : 7.5M hard

THURSDAY

5 miles at Marathon Pace

FRIDAY

Rest

SATURDAY

Surrey League xc (5 miles)

SUNDAY

Downs Way run : 15 miles brisk

WEEK FIVE

Beginning 9th February - total mileage approx  45

MONDAY

Rest - plyometrics and / or gym

TUESDAY

Striders speed session : 4 to 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run:  7.75M hard

THURSDAY

7M (approx 56 mins) steady

FRIDAY

Rest - plyometrics and / or gym

SATURDAY

5 miles easy (if no race tomorrow)

SUNDAY

Striders club run : 18 miles steady or Bramley 10 / Dover Half

WEEK SIX

Beginning 16th February - total mileage approx 42

MONDAY

REST - plyometrics and / or gym

TUESDAY

Striders speed session : 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run : 7.5M hard + 2 miles jog

THURSDAY

4 miles hill work

FRIDAY

4miles easy if no race tomorrow

SATURDAY

National xc (7 miles) or rest 

SUNDAY

Brighton Half marathon or club run of steady 15 miles if raced Nationals

WEEK SEVEN

Beginning 23rd February - total mileage approx 45

MONDAY

Rest - plyometrics and / or gym

TUESDAY

Striders speed session : 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run:  7.5M hard + 2 miles jog (home)

THURSDAY

5 miles at Marathon Pace

FRIDAY

Rest - plyometrics and / or gym

SATURDAY

5M (approx 45 mins) easy

SUNDAY

Eastbourne Half or club run 18 miles steady

WEEK EIGHT

Beginning 2nd March - total mileage approx 42

MONDAY

Rest - plyometrics and / or gym

TUESDAY

Striders speed session : 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run 7.5M hard + 2 miles jog (home)

THURSDAY

6 miles fartlek, inc. 8x30secs fast, 60secs slow

FRIDAY

Rest - plyometrics and / or gym 

SATURDAY

3M (approx 30 mins) easy

SUNDAY

Striders club run : 3.15 hours steady (20 miles)

WEEK NINE

Beginning 9th March - total mileage approx 47

MONDAY

Rest - plyometrics and / or gym

TUESDAY

Striders speed session :: 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run :  7.5M hard + 2 miles jog (home)

THURSDAY

4 miles hill session

FRIDAY

Rest - plyometrics and / or gym

SATURDAY

5M (approx 45 mins) easy

SUNDAY

Run with similar-paced runners: 2.75 hours brisk with 5 miles at marathon pace half way round (19 miles)

WEEK TEN

Beginning 16th March - total mileage approx 50

MONDAY

Rest - plyometrics and / or gym

TUESDAY

Striders speed session : 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run:  7.5M hard + 2 miles jog (home)

THURSDAY

8miles, inc. 2x2miles at marathon pace

FRIDAY

Rest

SATURDAY

5M (approx 45 mins) easy

SUNDAY

Kingston run - 22 miles steady

WEEK ELEVEN

Beginning 23rd March - total mileage approx 51

MONDAY

Rest - plyometrics and / or gym

TUESDAY

Striders speed session : 5 miles speed, 2 miles jog

WEDNESDAY

Striders club run  7.5M hard + 3 miles jog (home)

THURSDAY

1M jog, then 4M (approx 30 mins) brisk, then 1M jog

FRIDAY

3 miles hills

SATURDAY

Rest - plyometrics and / or gym

SUNDAY

Cranleigh 21miles - don't race but inject 2 x 5 miles at marathon pace during run

WEEK TWELVE

Beginning 30th March - total mileage depends on your progress

MONDAY

REST plyometrics and / or gym 

TUESDAY

Striders speed session : 3 miles speed, 2 miles jog

WEDNESDAY

Striders club run : 7.5M hard + 3 miles jog (home)

THURSDAY

4 miles hills

FRIDAY

Rest - plyometrics and / or gym

SATURDAY

Warm up, then 3 miles at marathon pace, then warm down

SUNDAY

Tricky one this !!  Either 10 miles club run steady or 22 miles steady if you feel under-prepared

WEEK THIRTEEN

Beginning 6th April - total mileage approx 23

MONDAY

Rest - plyometrics and / or gym 

TUESDAY

Striders speed session : 1 mile speed plus circuits

WEDNESDAY

Striders Club Run : 40 minutes easy

THURSDAY

Rest - plyometrics and / or gym

FRIDAY

Rest - plyometrics and / or gym

SATURDAY

Warm up, then 3 miles at marathon pace, then warm down

SUNDAY

12M (approx 95 mins) steady, in your racing kit. Practise your pre-race routine

WEEK FOURTEEN

Beginning 13th April - total mileage approx 13

MONDAY

Rest - plyometrics and / or gym

TUESDAY

Striders speed session :   1 mile speed plus circuits

WEDNESDAY

Striders Club Run : 40 minutes easy

THURSDAY

Rest - plyometrics and / or gym

FRIDAY

Rest - plyometrics and / or gym

SATURDAY

Warm up, then 3 miles at marathon pace, then warm down

SUNDAY

Rest - plyometrics and / or gym

WEEK FIFTEEN

Beginning 20th April - minimal mileage

MONDAY

Rest - plyometrics and / or gym

TUESDAY

Striders speed session :   1 mile speed plus circuits

WEDNESDAY

Striders Club Run : 40 minutes easy

THURSDAY

10mins jog, then 1mile at race pace, then 5mins jog

FRIDAY

Rest

SATURDAY

Rest

SUNDAY

MARATHON - good luck !!