Competitive Marathon Training Plan

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

Competitive Marathon Training

Running Tip...Listen to your body!

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