Back

Training plans

Advanced 24 week training plan

Download

If you're an experienced runner and have completed a marathon before, this is the training guide for you.

Introduction: The following training programmes cover a period of 17 weeks. Before embarking on one of these marathon training plans you should have done four to eight weeks of steady running so that you have a foundation of fitness to build on. Each programme is designed to cater for different levels and abilities so it’s important that you choose the right plan for you. A training schedule needs to be challenging but not so that you feel out of your depth.

Key: ER = Easy Run, SR = Steady Run, TR = Threshold Run, HR = Hill Run, FR = Fartlek Run, IR = Interval Run, LR = Long Run, MP = Marathon Pace, 1/2MP = Half Marathon Pace, H&N = Hydration & Nutrition Strategies

Week 1
Monday Rest
Tuesday 30min SR
Wednesday 45min ER
Thursday 10min ER, 2 x (5min TR, 2min ER), 10min ER
Friday Rest or cross train. Core & stretching
Saturday 15min ER, 10minTR, 5min ER, 10min HR, 15min ER
Sunday 1hr15min LR
Week 2
Monday Rest
Tuesday 40min SR
Wednesday 50min SR
Thursday 10min ER, 3 x (5min TR, 2.5min ER) 10min SR
Friday Rest or cross train. Core & stretching
Saturday Rest day
Sunday Run for 45 mins
Week 3
Monday Rest
Tuesday 45min ER
Wednesday 60min ER
Thursday 10min ER, 10min TR, 5min ER, 10min SR, 5min ER
Friday Rest or cross train. Core & stretching
Saturday 10min ER, 30min HR, 10min SR
Sunday 1hr30min LR
Week 4
Monday Rest
Tuesday 15min ER, 4 x (5min TR, 3min ER), 15min SR
Wednesday 40min ER
Thursday Jog for 10 mins, run for 5 mins
Friday Rest or cross train. Core & stretching
Saturday 10min ER, 2 x (15min TR, 5min ER), 10min SR
Sunday 1hr45min LR
Week 5
Monday Rest
Tuesday 10min ER, 8 x 3min IR, 10min ER
Wednesday 45min SR
Thursday 50min FR
Friday Rest or cross train. Core & stretching
Saturday 15min ER, 20min TR, 5min ER, 5 x 2min HR, 10min ER
Sunday 2hr LR
Week 6
Monday Rest
Tuesday 10min ER, 2 x (2min IR, 1min ER, 3min IR, 90sec ER, 4min IR, 2min ER, 5min IR, 2.5min ER), 10min ER
Wednesday 45min SR
Thursday 10min ER, 25min TR, 10min ER
Friday Rest or cross train. Core & stretching
Saturday 10min ER, 5 x 30secs IR, 10min ER
Sunday 12 miles LR with 4 miles MP at end
Week 7 (An easier week to help your body recover and adapt to the training)
Monday Rest
Tuesday 30min ER
Wednesday Rest
Thursday 15min ER, 15min SR, 15min ER
Friday Rest or cross train. Core & stretching
Saturday 10min ER, 5 x 2min HR, 10min ER
Sunday 60min LR
Week 8
Monday Rest
Tuesday 10min ER, 10min TR, 5min ER, (5 x 3min IR, 90sec ER), 10min ER
Wednesday 45min SR
Thursday 15min ER, 30min TR, 10min ER
Friday Rest or cross train. Core & stretching
Saturday 10min ER 3x (12min TR, 3min ER) 10min ER
Sunday 14 miles LR with 4 miles MP in the middle. Practise H&N
Week 9
Monday Rest
Tuesday 10min ER, 6 x (4min IR, 2min ER), 10min ER
Wednesday 55min SR
Thursday 10min ER, 20min TR, 10min ER
Friday Rest or cross train. Core & stretching
Saturday 10min ER, 4 x 5min HR, 10min SR
Sunday 16 miles LR as 2 x (4 miles MP, 4 miles slower than MP). Practise H&N
Week 10
Monday Rest
Tuesday 10min ER, 10min TR, 5 x (3min IR, 1min ER), 10min ER
Wednesday 60min SR
Thursday 15min ER, 12 TR, 2min ER, 2 x (6min TR, 90sec ER), 4 x 90sec HR, 10min ER
Friday Fartlek training for 60 mins in total
Saturday 30min FR
Sunday 18 miles LR. Practise H&N
Week 11
Monday Rest
Tuesday 10min ER, 12min TR, 5min ER, 6 x (3min IR, 1min ER), 15min ER
Wednesday 45min SR
Thursday 30min ER
Friday Rest or cross train. Core & stretching
Saturday 10min ER, 5 x 30sec strides, 10min ER
Sunday Run a Half Marathon
Week 12
Monday Rest
Tuesday 10min ER, 3 x (10min TR, 2min ER), 5min ER, 5 x 1min IR, 10min ER
Wednesday 60min SR
Thursday 45min FR
Friday Rest or cross train. Core & stretching
Saturday 10min ER, 4 x (5min TR, 2min ER), 5 x 30sec fast strides,10min ER
Sunday 20 miles LR. Practise H&N
Week 13
Monday Rest
Tuesday 10min ER, 15min TR, 5 x (3min IR, 2min ER), 10min ER
Wednesday 60min ER
Thursday 45min SR
Friday Rest or cross train. Core & stretching
Saturday 10min ER, 10min HR, 10min ER
Sunday 20 miles LR. Practise H&N
4 weeks to go!
Monday Rest
Tuesday 30 mins SR
Wednesday 50 mins ER
Thursday 10 mins ER, 3 x (10 mins TR, 3 mins ER), 10 mins ER
Friday Rest or cross train. Core & stretching
Saturday 10 mins ER, 4 x 30 sec fast strides, 5min ER.
Sunday 22 miles LR. This will be your final long training run. Practise MP and H&N
3 weeks to go!
Monday Rest
Tuesday 35 mins SR
Wednesday 10 mins ER, 4 X (7 mins TR, 2 mins ER), 10 mins ER
Thursday 45 min SR
Friday Rest or cross train. Core & stretching
Saturday 3 miles SR, 2 miles TR, 3 miles SR
Sunday 13 miles LR. Practise MP and H&N
2 weeks to go!
Monday Rest
Tuesday 10 mins ER, 15 mins TR, 10 mins ER
Wednesday 30 mins SR
Thursday 40 mins ER
Friday Rest or cross train. Core & stretching
Saturday 10 mins ER, 2 x (5 mins IR, 2.30 mins ER), 10 mins SR,
Sunday 2 miles ER, 4 miles HMP, 2 miles ER
1 week to go!
Monday Rest
Tuesday 30 mins ER
Wednesday Rest
Thursday 20 mins ER
Friday 10 mins ER, 4 x 30 seconds fast strides, 10 mins ER
Saturday Rest
Sunday Race day! Remember to strecth & warm down with a 15 min walk. Eat & drink well.