Training Schedule for London MarathonTraining Schedule for London Marathon
Training Schedule for London Marathon
This schedule has been worked out around our club nights and should help any beginner or improver for the London Marathon.
This does not have to be followed religiously you can adapt it for your own requirements
The only thing I would emphasise is that one run in the week must be a long one and you need to build up to it.
Training Runs We hold regular Sunday training runs so people can train as a group therefore you are helping each other. Keep a check on our website chat board – Sunday Runs for details.
The Rest Days are important so your body can recover from the extra effort you are putting in. But if you feel you must exercise go swimming or cycling instead as you would be using different muscle groups.
Effort Sessions are used to help vary your race pace and give you speed endurance as maintaining one steady pace for 26 miles is not practical.
Stretching should be part of your daily program and can be done separately from warm ups and warm down. Beware of over stretching after a long hard run, ideally you should consider doing these exercise on a separate session when the muscles and tendons are not tired or sore. See London Marathon website for stretching exercises.
Diet - there are so many opinions on this, but it should be a well balanced diet so eat as you feel, remember to hydrate well and not too much alcohol.
Races- can be used instead of the long training run i.e. a half marathon or a 15 miler. (Some race dates not yet known).
If any one wants specific help, please do not hesitate to contact me.
Malcolm Potter
Malcolm Potter on 01245 – 281310 or e-mail by add "malcom.potter" to @springfieldstriders.org.uk
| Training Schedule for London Marathon | ||||||
Week 1 |
Day |
Date |
Time |
Distance |
Remarks |
|
|
Sunday |
30-Dec-2007 |
75 - 80 mins |
8-9 miles |
Long steady run |
|
|
Monday |
31-Dec-2007 |
45-50 mins |
5-6 miles |
Long steady run |
|
|
Tuesday |
1-Jan-2008 |
|
|
Rest day / recovery from New Years Eve |
|
|
Wednesday |
2-Jan-2008 |
30-35 min |
3-4 mile max |
Recovery run |
|
|
Thursday |
3-Jan-2008 |
40-45 mins |
4 or 5 miles |
Club Night - easy run |
|
|
Friday |
4-Jan-2008 |
|
|
Rest day |
|
|
Saturday |
5-Jan-2008 |
60-70 min |
7-8 miles |
Steady paced run |
|
|
Sunday |
6-Jan-2008 |
1.15 hr-1.30hr |
9 - 10 miles |
Long steady run |
|
Week 2 |
Monday |
7-Jan-2008 |
Rest day |
|
|
|
|
Tuesday |
8-Jan-2008 |
60-70 min |
6-7 miles |
Club effort session - i.e. Hill reps/fartlek/speed endurance reps. |
|
|
Wednesday |
9-Jan-2008 |
30-35 min |
3-4 mile max |
Recovery run |
|
|
Thursday |
10-Jan-2008 |
40-45 mins |
4 or 5 miles |
Club Night - easy run |
|
|
Friday |
11-Jan-2008 |
|
|
Rest day |
|
|
Saturday |
12-Jan-2008 |
65-75 min |
7-8 miles |
Steady paced run |
|
|
Sunday |
13-Jan-2008 |
1.30hr-1.45hr |
10 -12 miles |
Long steady run |
|
Week 3 |
Monday |
14-Jan-2008 |
|
|
Rest day |
|
|
Tuesday |
15-Jan-2008 |
60-70 min |
6-7 miles |
Club effort session - i.e.
Hill reps/fartlek/speed endurance reps. |
|
|
Wednesday |
16-Jan-2008 |
45-50 mins |
5-6 miles |
Easy run |
|
|
Thursday |
17-Jan-2008 |
50-60 mins |
5-6 miles |
Club Night - steady paced
run - Start to extend the Thursday routes |
|
|
Friday |
18-Jan-2008 |
Rest day |
|
|
|
|
Saturday |
19-Jan-2008 |
65-75 min |
7-8 miles |
Steady paced run |
|
|
Sunday |
20-Jan-2008 |
1.45hr-1.50hr |
12 -14 miles |
Long steady run |
|
Week4 |
Monday |
21-Jan-2008 |
Rest day |
|
Rest day |
|
|
Tuesday |
22-Jan-2008 |
60-70 min |
6-7 miles |
Club effort session - i.e.
Hill reps/fartlek/speed endurance reps. |
|
|
Wednesday |
23-Jan-2008 |
45-50 mins |
5-6 miles |
Easy run |
|
|
Thursday |
24-Jan-2008 |
50-60 mins |
5-6 miles |
Club Night - steady paced
run - Start to extend the Thursday routes |
|
|
Friday |
25-Jan-2008 |
|
|
Rest day |
|
|
Saturday |
26-Jan-2008 |
65-75 min |
7-8 miles |
Steady paced run |
|
|
Sunday |
27-Jan-2008 |
1.50hr-2.00hr |
13 -14 miles |
Long steady run |
|
Week 5 |
Monday |
28-Jan-2008 |
|
|
Rest Day |
|
|
Tuesday |
29-Jan-2008 |
60-70 min |
6-7 miles |
Club effort session - i.e.
Hill reps/fartlek/speed endurance reps. |
|
|
Wednesday |
30-Jan-2008 |
45-50 mins |
5-6 miles |
Easy run |
|
|
Thursday |
31-Jan-2008 |
50-60 mins |
5-6 miles |
Club Night - steady paced
run - Extend the Thursday routes |
|
|
Friday |
1-Feb-2008 |
|
|
Rest Day |
|
|
Saturday |
2-Feb-2008 |
75-90 mins |
8-9 miles |
Steady paced run |
|
|
Sunday |
3-Feb-2008 |
1.50hr-2.00hr |
13 -14 miles |
Long steady run |
|
Week 6 |
Monday |
4-Feb-2008 |
Rest day |
|
Rest day |
|
|
Tuesday |
5-Feb-2008 |
60-70 min |
6-7 miles |
Club effort session - i.e.
Hill reps/fartlek/speed endurance reps. |
|
|
Wednesday |
6-Feb-2008 |
45-50 mins |
5-6 miles |
Easy run |
|
|
Thursday |
7-Feb-2008 |
50-60 mins |
5-6 miles |
Club Night - steady paced
run - Extend the Thursday routes |
|
|
Friday |
8-Feb-2008 |
|
|
Rest Day |
|
|
Saturday |
9-Feb-2008 |
75-90 mins |
8-9 miles |
Steady paced run |
|
|
Sunday |
10-Feb-2008 |
2.00hr-2.10hr |
13 -14 miles |
Long steady run |
|
Week 7 |
Monday |
11-Feb-2008 |
|
|
Rest Day |
|
|
Tuesday |
12-Feb-2008 |
60-70 min |
6-7 miles |
Club effort session - i.e.
Hill reps/fartlek/speed endurance reps. |
|
|
Wednesday |
13-Feb-2008 |
45-50 mins |
5-6 miles |
Easy run |
|
|
Thursday |
14-Feb-2008 |
50-60 mins |
5-6 miles |
Club Night - steady paced
run - Extend the Thursday routes |
|
|
Friday |
15-Feb-2008 |
|
|
Rest Day |
|
|
Saturday |
16-Feb-2008 |
75-90 mins |
8-9 miles |
Steady paced run |
|
|
Sunday |
17-Feb-2008 |
2.00 - 2.15hr |
14-16mile |
Long steady run |
|
Week 8 |
Monday |
18-Feb-2008 |
|
|
Rest Day |
|
|
Tuesday |
19-Feb-2008 |
60-70 min |
6-7 miles |
Club effort session - i.e.
Hill reps/fartlek/speed endurance reps. |
|
|
Wednesday |
20-Feb-2008 |
45-50 mins |
5-6 miles |
Easy run |
|
|
Thursday |
21-Feb-2008 |
50-60 mins |
5-6 miles |
Club Night - steady paced
run - Extend the Thursday routes |
|
|
Friday |
22-Feb-2008 |
|
|
Rest Day |
|
|
Saturday |
23-Feb-2008 |
75-90 mins |
8-9 miles |
Steady paced run |
|
|
Sunday |
24-Feb-2008 |
2.15 - 2.30hr |
14-16mile |
Long steady run |
|
Week 9 |
Monday |
25-Feb-2008 |
|
|
Rest Day |
|
|
Tuesday |
26-Feb-2008 |
60-70 min |
6-7 miles |
Club effort session - i.e.
Hill reps/fartlek/speed endurance reps. |
|
|
Wednesday |
27-Feb-2008 |
45-50 mins |
5-6 miles |
Easy run |
|
|
Thursday |
28-Feb-2008 |
50-60 mins |
5-6 miles |
Club Night - steady paced
run - Extend the Thursday routes |
|
|
Friday |
29-Feb-2008 |
|
|
Rest Day |
|
|
Saturday |
1-Mar-2008 |
75-90 mins |
8-9 miles |
Steady paced run |
|
|
Sunday |
2-Mar-2008 |
2.30 - 2.45hr |
16-18mile |
Long steady run |
|
Week 10 |
Monday |
3-Mar-2008 |
|
|
Rest Day |
|
|
Tuesday |
4-Mar-2008 |
60-70 min |
6-7 miles |
Club effort session - i.e.
Hill reps/fartlek/speed endurance reps. |
|
|
Wednesday |
5-Mar-2008 |
45-50 mins |
5-6 miles |
Easy run |
|
|
Thursday |
6-Mar-2008 |
50-60 mins |
5-6 miles |
Club Night - steady paced
run - Extend the Thursday routes |
|
|
Friday |
7-Mar-2008 |
|
|
Rest Day |
|
|
Saturday |
8-Mar-2008 |
75-90 mins |
8-9 miles |
Steady paced run |
|
|
Sunday |
9-Mar-2008 |
2.30 - 2.45hr |
16-18mile |
Long steady run |
|
Week 11 |
Monday |
10-Mar-2008 |
|
|
Rest Day |
|
|
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