Training Plans

Experienced Marathon Training Plan

The Experienced Marathon Training Plan is for runners who are currently running 3-4 days a week.

This training programme has been put together by experienced marathon runner Eugene Coppinger.

Runners Tip: Listen to your body!

We recommend that you consult with your GP if you have any health concerns before starting any training plan.

Week	Sun	Mon	Tues	Wed	Thu	Fri	Sat	Total
Week 1	10 miles easy	Rest	6 miles easy	Rest	15 minute warm up / 6 x 2 minutes with 2 minute jog recovery / 15 minute cool down	Rest	6 miles easy	28
Week 2	11 miles easy	Rest	7 miles easy	Rest	15 minute warm up / 2 x 7 minutes with a 5 minute jog recovery between / 15 minute cool down	Rest	6 miles easy	30
Week 3	12 miles easy	Rest	7 miles easy	Rest	15 minute warm up / 25 minutes fartlek / 15 minute cool down	Rest	6 miles easy	32
Week 4	13 miles easy	Rest	8 miles easy	Rest	15 minute warm up / 6 x 3 minutes with 2 minute jog recovery / 15 minute cool down	Rest	6 miles easy	33
Week 5	14 miles easy	Rest	8 miles easy	Rest	15 minute warm up / 15 minute tempo run / 15 minute cool down	Rest	6 miles easy	34
Week 6	15 miles easy	Rest	9 miles easy	Rest	15 minute warm up / 5 x 4 minutes with 2 minute jog recovery / 15 minute cool down	Rest	7 miles easy	38
Week 7	16 miles easy	Rest	9 miles easy	Rest	15 minute warm up / 20 minute tempo run / 15 minute cool down	Rest	7 miles easy	38
Week 8	17 miles easy	Rest	10 miles easy	Rest	15 minute warm up / 3 x 6 minutes with a 4 minute jog recovery between / 15 minute cool down	Rest	8 miles easy	42
Week 9	18 miles easy	Rest	10 miles easy	Rest	15 minute warm up / 25 minute tempo run / 15 minute cool down	Rest	8 miles easy	43
Week 10	18 miles easy	Rest	11 miles easy	Rest	15 minute warm up / 3 x 7 minutes with a 4 minute jog recovery between / 15 minute cool down	Rest	8 miles easy	44
Week 11	19 miles easy	Rest	11 miles easy	Rest	15 minute warm up / 30 minute tempo run / 15 minute cool down	Rest	8 miles easy	46
Week 12	19 miles easy	Rest	12 miles easy	Rest	15 minute warm up / 2 x 10 minutes with a 5 minute jog recovery between / 15 minute cool down	Rest	8 miles easy	45
Week 13	20 miles easy	Rest	12 miles easy	Rest	15 minute warm up / 35 minute tempo run / 15 minute cool down	Rest	8 miles easy	48
Week 14	20 miles easy	Rest	13 miles easy	Rest	15 minute warm up / 6 x 4 minutes with 2 minute jog recovery / 15 minute cool down	Rest	8 miles easy	49
Week 15	20 miles easy	Rest	7 miles easy	Rest	15 minute warm up / 20 minute tempo run / 15 minute cool down	Rest	6 miles easy	40
Week 16	13 miles easy	Rest	7 miles easy	Rest	15 minute warm up / 8 x 1 minute with a 1 minute jog recovery / 15 minute cool down	Rest	4 miles easy	30
Week 17	7 miles easy	Rest	4 miles easy	Rest	3 miles easy	3 miles easy	Rest	14 + Race Day

Experienced Marathon Training Plan

The Experienced Marathon Training Plan is for runners who are currently running 3-4 days a week.

This training programme has been put together by experienced marathon runner Eugene Coppinger.

Runners Tip: Listen to your body!

We recommend that you consult with your GP if you have any health concerns before starting any training plan.

Week	Sun	Mon	Tues	Wed	Thu	Fri	Sat	Total
Week 1	10 miles easy	Rest	6 miles easy	Rest	15 minute warm up / 6 x 2 minutes with 2 minute jog recovery / 15 minute cool down	Rest	6 miles easy	28
Week 2	11 miles easy	Rest	7 miles easy	Rest	15 minute warm up / 2 x 7 minutes with a 5 minute jog recovery between / 15 minute cool down	Rest	6 miles easy	30
Week 3	12 miles easy	Rest	7 miles easy	Rest	15 minute warm up / 25 minutes fartlek / 15 minute cool down	Rest	6 miles easy	32
Week 4	13 miles easy	Rest	8 miles easy	Rest	15 minute warm up / 6 x 3 minutes with 2 minute jog recovery / 15 minute cool down	Rest	6 miles easy	33
Week 5	14 miles easy	Rest	8 miles easy	Rest	15 minute warm up / 15 minute tempo run / 15 minute cool down	Rest	6 miles easy	34
Week 6	15 miles easy	Rest	9 miles easy	Rest	15 minute warm up / 5 x 4 minutes with 2 minute jog recovery / 15 minute cool down	Rest	7 miles easy	38
Week 7	16 miles easy	Rest	9 miles easy	Rest	15 minute warm up / 20 minute tempo run / 15 minute cool down	Rest	7 miles easy	38
Week 8	17 miles easy	Rest	10 miles easy	Rest	15 minute warm up / 3 x 6 minutes with a 4 minute jog recovery between / 15 minute cool down	Rest	8 miles easy	42
Week 9	18 miles easy	Rest	10 miles easy	Rest	15 minute warm up / 25 minute tempo run / 15 minute cool down	Rest	8 miles easy	43
Week 10	18 miles easy	Rest	11 miles easy	Rest	15 minute warm up / 3 x 7 minutes with a 4 minute jog recovery between / 15 minute cool down	Rest	8 miles easy	44
Week 11	19 miles easy	Rest	11 miles easy	Rest	15 minute warm up / 30 minute tempo run / 15 minute cool down	Rest	8 miles easy	46
Week 12	19 miles easy	Rest	12 miles easy	Rest	15 minute warm up / 2 x 10 minutes with a 5 minute jog recovery between / 15 minute cool down	Rest	8 miles easy	45
Week 13	20 miles easy	Rest	12 miles easy	Rest	15 minute warm up / 35 minute tempo run / 15 minute cool down	Rest	8 miles easy	48
Week 14	20 miles easy	Rest	13 miles easy	Rest	15 minute warm up / 6 x 4 minutes with 2 minute jog recovery / 15 minute cool down	Rest	8 miles easy	49
Week 15	20 miles easy	Rest	7 miles easy	Rest	15 minute warm up / 20 minute tempo run / 15 minute cool down	Rest	6 miles easy	40
Week 16	13 miles easy	Rest	7 miles easy	Rest	15 minute warm up / 8 x 1 minute with a 1 minute jog recovery / 15 minute cool down	Rest	4 miles easy	30
Week 17	7 miles easy	Rest	4 miles easy	Rest	3 miles easy	3 miles easy	Rest	14 + Race Day