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 |