Training Plans

Competitive Marathon Training Plan

Runners Tip: Listen to your body!

This competitive marathon training plan is for runners who have completed one or more marathons and who are currently training 5-6 days a week. This schedule has been prepared by experienced marathon and middle distance runner Eugene Coppinger. This schedule has been prepared by experienced marathon and middle distance 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 113 miles easyRest15 minute warm up / 35 minutes fartlek / 15 minute cool down6 miles easy15 minute warm up / 10 x 400 metres in a 2.30 cycle / 15 minute cool downRest7 miles easy40
Week 214 miles easyRest15 minute warm up / 5 x 5 minutes with a 3 minute jog recovery / 15 minute cool down7 miles easy8 miles easyRestRest 15 minute warm up / 11 x 400 metres in a 2.30 cycle / 15 minute cool down44
Week 315 miles easyRest15 minute warm up / 8 x 3 minutes with a 90 seconds jog recovery / 15 minute cool down8 miles easy15 minute warm up / 12 x 400 metres in a 2.25 cycle / 15 minute cool downRest8 miles easy45
Week 416 miles easyRest15 minute warm up / 40 minutes fartlek / 15 minute cool down9 miles easy15 minute warm up / 12 x 400 metres in a 2.25 cycle / 15 minute cool downRest8 miles easy48
Week 517 miles easyRest15 minute warm up / 3 x 8 minutes with a 4 minute jog recovery / 15 minute cool down10 miles easy15 minute warm up / 13 x 400 metres in a 2.25 cycle / 15 minute cool downRest8 miles easy50
Week 618 miles easyRest10 minute warm up / 25 minute tempo run / 10 minute cool down11 miles easy15 minute warm up / 14 x 400 metres in a 2.25 cycle / 15 minute cool downRest8 miles easy51
Week 719 miles easyRest15 minute warm up / 8 x 4 minutes with a 2 minute jog recovery / 15 minute cool down12 miles easy15 minute warm up / 14 x 400 metres in a 2.25 cycle / 15 minute cool downRest9 miles easy55
Week 820 miles easyRest15 minute warm up / 5 x 6 minutes with a 3 minute jog recovery / 15 minute cool down12 miles easy15 minute warm up / 14 x 400 metres in a 2.20 cycle / 15 minute cool downRest9 miles easy57
Week 920 miles easyRest10 minute warm up / 35 minute tempo run / 10 minute cool down12 miles easy15 minute warm up / 15 x 400 metres in a 2.20 cycle / 15 minute cool downRest9 miles easy56
Week 1020 miles easyRest15 minute warm up / 7 x 4 minutes with a 2 minute jog recovery / 15 minute cool down13 miles easy15 minute warm up / 15 x 400 metres in a 2.20 cycle / 15 minute cool downRest9 miles easy57
Week 1121 miles easyRest15 minute warm up / 45 minutes fartlek / 15 minute cool down13 miles easy15 minute warm up / 16 x 400 metres in a 2.20 cycle / 15 minute cool downRest9 miles easy61
Week 1221 miles easyRest15 minute warm up / 9 x 3 minutes with 90 seconds recovery between / 15 minute cool down13 miles easy15 minute warm up / 16 x 400 metres in a 2.15 cycle / 15 minute cool downRest9 miles easy60
Week 1321 miles easyRest10 minute warm up / 40 minute tempo run / 10 minute cool down13 miles easy15 minute warm up / 16 x 400 metres in a 2.15 cycle / 15 minute cool downRest10 miles easy59
Week 1422 miles easyRest15 minute warm up / 5 x 6 minutes with a 3 minute jog recovery / 15 minute cool down13 miles easy15 minute warm up / 16 x 400 metres in a 2.10 cycle / 15 minute cool downRest10 miles easy62
Week 1522 miles easyRest15 minute warm up / 12 x 1 minute with a 1 minute jog recovery / 15 minute cool down10 miles easy10 minute warm up / 20 minute tempo run / 10 minute cool downRest8 miles easy52
Week 1614 miles easyRest15 minute warm up / 12 x 1 minute with a 1 minute jog recovery / 15 minute cool down6 miles easy10 minute warm up / 15 minute tempo run / 10 minute cool downRest5 miles easy36
Week 178 miles easyRest6 miles easy5 miles easyRest4 miles easyRest23