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The Last 8 Weeks
So, the training’s been going well and you’re wondering what you should be doing in those last 2 months leading up to the race. Below is a SUGGESTED training build up plan that you might like to follow. This assumes that you have been training for the Marathon already, building up for at least 6 weeks.
WEEK ONE
| Monday | Rest |
| Tuesday | 6mile fartlek |
| Wednesday | Warm up, then 3 x 1mile timed, 4 mins recovery, warm down. |
| Thursday | 5 Mile easy |
| Friday | Rest |
| Saturday | 25 mins easy |
| Sunday | 10 mile race or timed run |
WEEK TWO
| Monday | Rest |
| Tuesday | 2miles easy, then 3miles brisk, then 1mile jog |
| Wednesday | 10 mins warm up, then 4x90secs 1min rec, 1x5mins 2min rec 5x60 secs, 10 mins warm down. |
| Thursday | 6miles easy |
| Friday | Rest |
| Saturday | 20 mins easy |
| Sunday | 18miles training run try and include long hills. |
WEEK THREE
| Monday | Rest |
| Tuesday | 6miles fartlek |
| Wednesday | 7 hilly miles steady |
| Thursday | 5 mile easy |
| Friday | Rest |
| Saturday | 20 mins easy, including a few strides |
| Sunday | Race 10miles or 10 miles timed run |
WEEK FOUR
| Monday | Rest |
| Tuesday | 6miles easy |
| Wednesday | Warm up, then 4x1mile timed, with 4-min recoveries, then warm down |
| Thursday | 6miles steady |
| Friday | Rest |
| Saturday | 20 mins jogging and striding |
| Sunday | Race half-marathon |
WEEK FIVE
| Monday | Rest |
| Tuesday | 5miles very easy, off road |
| Wednesday | 6mile fartlek |
| Thursday | 7-8miles steady |
| Friday | Rest |
| Saturday | 30 mins easy, on grass |
| Sunday | 20 miles steady - Try and take fluid on the run. |
WEEK SIX
| Monday | Rest |
| Tuesday | 4miles very easy off-road |
| Wednesday | 6miles steady |
| Thursday | 6miles, inc. 6x2mins fast, with warm-up and warm down. |
| Friday | Rest |
| Saturday | 4-5 miles steady |
| Sunday | Race 6-10miles, with long warm-up and warm down |
WEEK SEVEN
| Monday | Rest |
| Tuesday | 6miles easy |
| Wednesday | 6miles, inc. 8x1min fast, 1min slow |
| Thursday | 5miles steady |
| Friday | Rest |
| Saturday | Warm up, then 3miles at marathon pace, timed, then warm down |
| Sunday | 10miles steady, in racing kit, practice your pre-race routine |
WEEK EIGHT
| Monday | Rest |
| Tuesday | 5miles steady, plus 6x1min efforts. |
| Wednesday | Rest or 2-3miles easy |
| Thursday | 20mins easy in your marathon shoes. |
| Friday | Rest |
| Saturday | 15mins jog. |
RACE DAY