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.
Week | Sun | Mon | Tues | Wed | Thu | Fri | Sat | Total |
---|---|---|---|---|---|---|---|---|
Week 1 | 13 miles easy | Rest | 15 minute warm up / 35 minutes fartlek / 15 minute cool down | 6 miles easy | 15 minute warm up / 10 x 400 metres in a 2.30 cycle / 15 minute cool down | Rest | 7 miles easy | 40 |
Week 2 | 14 miles easy | Rest | 15 minute warm up / 5 x 5 minutes with a 3 minute jog recovery / 15 minute cool down | 7 miles easy | 8 miles easy | Rest | Rest 15 minute warm up / 11 x 400 metres in a 2.30 cycle / 15 minute cool down | 44 |
Week 3 | 15 miles easy | Rest | 15 minute warm up / 8 x 3 minutes with a 90 seconds jog recovery / 15 minute cool down | 8 miles easy | 15 minute warm up / 12 x 400 metres in a 2.25 cycle / 15 minute cool down | Rest | 8 miles easy | 45 |
Week 4 | 16 miles easy | Rest | 15 minute warm up / 40 minutes fartlek / 15 minute cool down | 9 miles easy | 15 minute warm up / 12 x 400 metres in a 2.25 cycle / 15 minute cool down | Rest | 8 miles easy | 48 |
Week 5 | 17 miles easy | Rest | 15 minute warm up / 3 x 8 minutes with a 4 minute jog recovery / 15 minute cool down | 10 miles easy | 15 minute warm up / 13 x 400 metres in a 2.25 cycle / 15 minute cool down | Rest | 8 miles easy | 50 |
Week 6 | 18 miles easy | Rest | 10 minute warm up / 25 minute tempo run / 10 minute cool down | 11 miles easy | 15 minute warm up / 14 x 400 metres in a 2.25 cycle / 15 minute cool down | Rest | 8 miles easy | 51 |
Week 7 | 19 miles easy | Rest | 15 minute warm up / 8 x 4 minutes with a 2 minute jog recovery / 15 minute cool down | 12 miles easy | 15 minute warm up / 14 x 400 metres in a 2.25 cycle / 15 minute cool down | Rest | 9 miles easy | 55 |
Week 8 | 20 miles easy | Rest | 15 minute warm up / 5 x 6 minutes with a 3 minute jog recovery / 15 minute cool down | 12 miles easy | 15 minute warm up / 14 x 400 metres in a 2.20 cycle / 15 minute cool down | Rest | 9 miles easy | 57 |
Week 9 | 20 miles easy | Rest | 10 minute warm up / 35 minute tempo run / 10 minute cool down | 12 miles easy | 15 minute warm up / 15 x 400 metres in a 2.20 cycle / 15 minute cool down | Rest | 9 miles easy | 56 |
Week 10 | 20 miles easy | Rest | 15 minute warm up / 7 x 4 minutes with a 2 minute jog recovery / 15 minute cool down | 13 miles easy | 15 minute warm up / 15 x 400 metres in a 2.20 cycle / 15 minute cool down | Rest | 9 miles easy | 57 |
Week 11 | 21 miles easy | Rest | 15 minute warm up / 45 minutes fartlek / 15 minute cool down | 13 miles easy | 15 minute warm up / 16 x 400 metres in a 2.20 cycle / 15 minute cool down | Rest | 9 miles easy | 61 |
Week 12 | 21 miles easy | Rest | 15 minute warm up / 9 x 3 minutes with 90 seconds recovery between / 15 minute cool down | 13 miles easy | 15 minute warm up / 16 x 400 metres in a 2.15 cycle / 15 minute cool down | Rest | 9 miles easy | 60 |
Week 13 | 21 miles easy | Rest | 10 minute warm up / 40 minute tempo run / 10 minute cool down | 13 miles easy | 15 minute warm up / 16 x 400 metres in a 2.15 cycle / 15 minute cool down | Rest | 10 miles easy | 59 |
Week 14 | 22 miles easy | Rest | 15 minute warm up / 5 x 6 minutes with a 3 minute jog recovery / 15 minute cool down | 13 miles easy | 15 minute warm up / 16 x 400 metres in a 2.10 cycle / 15 minute cool down | Rest | 10 miles easy | 62 |
Week 15 | 22 miles easy | Rest | 15 minute warm up / 12 x 1 minute with a 1 minute jog recovery / 15 minute cool down | 10 miles easy | 10 minute warm up / 20 minute tempo run / 10 minute cool down | Rest | 8 miles easy | 52 |
Week 16 | 14 miles easy | Rest | 15 minute warm up / 12 x 1 minute with a 1 minute jog recovery / 15 minute cool down | 6 miles easy | 10 minute warm up / 15 minute tempo run / 10 minute cool down | Rest | 5 miles easy | 36 |
Week 17 | 8 miles easy | Rest | 6 miles easy | 5 miles easy | Rest | 4 miles easy | Rest | 23 |