Striders
Coaching Advisory Group
Striders
Coaching Advisory Group
Marathon
Training
Training schedule
Suggested Marathon Plan for sub 3 hours
Should be able to run around 36 minutes for 10km and sub 1.23 over the half marathon distance. See club website or Striderslist for further information on Speed sessions, XC fixtures and Sunday club special runs and other races.
| marathon runners training schedule : target sub 3 hours | |
| SESSION | |
| WEEK TWO | Beginning 7th January - total mileage 44 |
| MONDAY | 5 mile easy |
| TUESDAY | Striders speed session : 4 to 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 5 mile easy |
| FRIDAY | Rest |
| SATURDAY | Surrey League cross country : 5 miles |
| SUNDAY | Greenwich run : 14 mile steady |
| WEEK THREE | Beginning 14th January - total mileage 42 |
| MONDAY | 5 mile easy |
| TUESDAY | Striders speed session : 4 to 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 5 mile easy |
| FRIDAY | Rest |
| SATURDAY | 2-3 mile easy or East Surrey relays (2 miles) |
| SUNDAY | Striders club run : 2 to 2.5 hours steady (12 to 14 miles) |
| WEEK FOUR | Beginning 21st January - total mileage 44 |
| MONDAY | 5 mile easy |
| TUESDAY | Striders speed session : 3 miles hills at speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 5 mile easy |
| FRIDAY | Rest |
| SATURDAY | 6 Mile steady or Southern xc champs (9 miles) |
| SUNDAY | Striders club run : 2 to 2.5 hours steady (12 to 14 miles) |
| WEEK FIVE | Beginning 28th January - total mileage 45 |
| MONDAY | 5 Mile easy |
| TUESDAY | Striders speed session : 4 to 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 5 mile easy |
| FRIDAY | Rest |
| SATURDAY | 5 Mile easy |
| SUNDAY | Merstham run : 15 mile brisk |
| WEEK SIX | Beginning 4th February - total mileage 46 |
| MONDAY | 5 mile easy, off-road |
| TUESDAY | Striders speed session : 4 to 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 6 miles steady, inc. surges |
| FRIDAY | Rest |
| SATURDAY | Surrey League cross country : 5 miles |
| SUNDAY | Striders club run : 14 miles or Sidcup 10 / Wokingham Half |
| WEEK SEVEN | Beginning 11th February - total mileage 42 |
| MONDAY | 4miles easy, off-road |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 6miles steady |
| FRIDAY | 4miles easy |
| SATURDAY | Rest |
| SUNDAY | Brighton Half marathon |
| WEEK EIGHT | Beginning 18th February - total mileage 47 |
| MONDAY | 5miles easy, off-road |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 6miles steady |
| FRIDAY | Rest |
| SATURDAY | Warm up, then 3-4miles brisk |
| SUNDAY | Wandle run : 17miles brisk |
| WEEK NINE | Beginning 25th February - total mileage 50 |
| MONDAY | 5miles very easy, off-road |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 8 miles hard |
| THURSDAY | 6mile fartlek, inc. 8x30secs fast, 60secs slow |
| FRIDAY | Rest |
| SATURDAY | 2miles easy, then 2miles brisk, then 2miles easy |
| SUNDAY | Striders club run : 3 hours steady (18 miles) |
| WEEK TEN | Beginning 3rd March - total mileage 52 |
| MONDAY | 5miles very easy, off-road |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 3 miles easy beforehand then 8 miles hard |
| THURSDAY | 6mile fartlek, doing 30secs fast, 60secs slow |
| FRIDAY | Rest |
| SATURDAY | 5miles steady, inc. a few strides |
| SUNDAY | Striders club run : 3 hours steady (18 miles) |
| WEEK ELEVEN | Beginning 10th March - total mileage 55 |
| MONDAY | 5miles easy, off-road |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 3 miles easy beforehand then 8 miles hard |
| THURSDAY | 8miles, inc. 2x3miles at marathon pace |
| FRIDAY | 3miles jog |
| SATURDAY | Rest |
| SUNDAY | Cranleigh 21 at marathon pace |
| WEEK TWELVE | Beginning 17th March - total mileage 56 |
| MONDAY | 30mins easy, off-road |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 4 miles moderate beforehand then 8 miles hard |
| THURSDAY | Maidenhead 10 if rested yesterday otherwise 8 miles easy |
| FRIDAY | Rest |
| SATURDAY | Warm up, then 5miles at marathon pace, then warm down |
| SUNDAY | Kingston run : 21 miles steady (3 hours) |
| WEEK THIRTEEN | Beginning 24th March - total mileage 57 |
| MONDAY | 5miles easy |
| TUESDAY | Striders speed session : 5 miles speed, 2 miles jog |
| WEDNESDAY | Striders club run : 4.5 miles hard beforehand then 8 miles hard |
| THURSDAY | 6miles easy |
| FRIDAY | Rest |
| SATURDAY | Warm up, then 3miles at marathon pace, then warm down |
| SUNDAY | Striders club run : 3.5 hours steady (23 miles) |
| WEEK FOURTEEN | Beginning 31st March - total mileage 36 |
| MONDAY | 5miles easy |
| TUESDAY | 6miles steady |
| WEDNESDAY | 6mile fartlek, inc. 10x1min fast |
| THURSDAY | 5miles easy |
| FRIDAY | Rest |
| SATURDAY | Warm up, then 3miles at marathon pace, then warm down |
| SUNDAY | 10miles steady, in your racing kit. Practise your pre-race routine |
| WEEK FIFTEEN | Beginning 7th April - minimal up to race |
| MONDAY | Rest |
| TUESDAY | 30mins steady, inc. 6x1min fast |
| WEDNESDAY | 20mins easy |
| THURSDAY | 10mins jog, then 1mile at race pace, then 5mins jog |
| FRIDAY | Rest |
| SATURDAY | 20mins jog, inc. a few strides |
| SUNDAY | RACE DAY |