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.
WeekSunMonTuesWedThuFriSatTotal
Week 110 miles easyRest6 miles easyRest15 minute warm up / 6 x 2 minutes with 2 minute jog recovery / 15 minute cool downRest6 miles easy28
Week 211 miles easyRest7 miles easyRest15 minute warm up / 2 x 7 minutes with a 5 minute jog recovery between / 15 minute cool downRest6 miles easy30
Week 312 miles easyRest7 miles easyRest15 minute warm up / 25 minutes fartlek / 15 minute cool downRest6 miles easy32
Week 413 miles easyRest8 miles easyRest15 minute warm up / 6 x 3 minutes with 2 minute jog recovery / 15 minute cool downRest6 miles easy33
Week 514 miles easyRest8 miles easyRest15 minute warm up / 15 minute tempo run / 15 minute cool downRest6 miles easy34
Week 615 miles easyRest9 miles easyRest15 minute warm up / 5 x 4 minutes with 2 minute jog recovery / 15 minute cool downRest7 miles easy38
Week 716 miles easyRest9 miles easyRest15 minute warm up / 20 minute tempo run / 15 minute cool downRest7 miles easy38
Week 817 miles easyRest10 miles easyRest15 minute warm up / 3 x 6 minutes with a 4 minute jog recovery between / 15 minute cool downRest8 miles easy42
Week 918 miles easyRest10 miles easyRest15 minute warm up / 25 minute tempo run / 15 minute cool downRest8 miles easy43
Week 1018 miles easyRest11 miles easyRest15 minute warm up / 3 x 7 minutes with a 4 minute jog recovery between / 15 minute cool downRest8 miles easy44
Week 1119 miles easyRest11 miles easyRest15 minute warm up / 30 minute tempo run / 15 minute cool downRest8 miles easy46
Week 1219 miles easyRest12 miles easyRest15 minute warm up / 2 x 10 minutes with a 5 minute jog recovery between / 15 minute cool downRest8 miles easy45
Week 1320 miles easyRest12 miles easyRest15 minute warm up / 35 minute tempo run / 15 minute cool downRest8 miles easy48
Week 1420 miles easyRest13 miles easyRest15 minute warm up / 6 x 4 minutes with 2 minute jog recovery / 15 minute cool downRest8 miles easy49
Week 1520 miles easyRest7 miles easyRest15 minute warm up / 20 minute tempo run / 15 minute cool downRest6 miles easy40
Week 1613 miles easyRest7 miles easyRest15 minute warm up / 8 x 1 minute with a 1 minute jog recovery / 15 minute cool downRest4 miles easy30
Week 177 miles easyRest4 miles easyRest3 miles easy3 miles easyRest14 + 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.
WeekSunMonTuesWedThuFriSatTotal
Week 110 miles easyRest6 miles easyRest15 minute warm up / 6 x 2 minutes with 2 minute jog recovery / 15 minute cool downRest6 miles easy28
Week 211 miles easyRest7 miles easyRest15 minute warm up / 2 x 7 minutes with a 5 minute jog recovery between / 15 minute cool downRest6 miles easy30
Week 312 miles easyRest7 miles easyRest15 minute warm up / 25 minutes fartlek / 15 minute cool downRest6 miles easy32
Week 413 miles easyRest8 miles easyRest15 minute warm up / 6 x 3 minutes with 2 minute jog recovery / 15 minute cool downRest6 miles easy33
Week 514 miles easyRest8 miles easyRest15 minute warm up / 15 minute tempo run / 15 minute cool downRest6 miles easy34
Week 615 miles easyRest9 miles easyRest15 minute warm up / 5 x 4 minutes with 2 minute jog recovery / 15 minute cool downRest7 miles easy38
Week 716 miles easyRest9 miles easyRest15 minute warm up / 20 minute tempo run / 15 minute cool downRest7 miles easy38
Week 817 miles easyRest10 miles easyRest15 minute warm up / 3 x 6 minutes with a 4 minute jog recovery between / 15 minute cool downRest8 miles easy42
Week 918 miles easyRest10 miles easyRest15 minute warm up / 25 minute tempo run / 15 minute cool downRest8 miles easy43
Week 1018 miles easyRest11 miles easyRest15 minute warm up / 3 x 7 minutes with a 4 minute jog recovery between / 15 minute cool downRest8 miles easy44
Week 1119 miles easyRest11 miles easyRest15 minute warm up / 30 minute tempo run / 15 minute cool downRest8 miles easy46
Week 1219 miles easyRest12 miles easyRest15 minute warm up / 2 x 10 minutes with a 5 minute jog recovery between / 15 minute cool downRest8 miles easy45
Week 1320 miles easyRest12 miles easyRest15 minute warm up / 35 minute tempo run / 15 minute cool downRest8 miles easy48
Week 1420 miles easyRest13 miles easyRest15 minute warm up / 6 x 4 minutes with 2 minute jog recovery / 15 minute cool downRest8 miles easy49
Week 1520 miles easyRest7 miles easyRest15 minute warm up / 20 minute tempo run / 15 minute cool downRest6 miles easy40
Week 1613 miles easyRest7 miles easyRest15 minute warm up / 8 x 1 minute with a 1 minute jog recovery / 15 minute cool downRest4 miles easy30
Week 177 miles easyRest4 miles easyRest3 miles easy3 miles easyRest14 + Race Day