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.
Running 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 | Thurs | 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 |
