London Marathon 2024 20 Week Training Schedule
WEEK COMMENCING 4TH DECEMBER 2023
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Moderate 60 HR – 150 Distance – 9.24 Miles Time – 1:01:01 Pace: 6:36 | AM – Easy 40 HR – 128 Distance – 5.24 Miles Time – 40:17 Pace: 7:41 PM – 20 x 80 Seconds (60) HR – 159 Distance – 7.34 Miles Time – 45:40 Pace: 6:13 Ave 5:07 per mile (3:11 per k) for the 80 second reps 15 minute warm up & 15 minute cool down either side. | Moderate 50 HR – 144 Distance – 7.68 Miles Time – 50:30 Pace: 6:34 | Rest | 8 mins (90) > 4 x 3.5 mins (90) > 4 x 75 Secs (60) – UNDULATING TRAILS HR – 162 Distance – 6.16 Miles Time – 37:31 Pace: 6:05 15 minute warm up & 15 minute cool down either side. | Moderate 90 w/ 4 x 20 Second Strides HR – 146 Distance – 13.38 Time – 1:31:44 Pace: 6:51 | Rest |
WEEK COMMENCING 11TH DECEMBER 2023
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Moderate 60 HR – 140 Distance – 8.83 Miles Time – 1:00:12 Pace: 6:49 | AM – 4 SETS OF: 4 Mins (90) 90 Secs (75) 30 Secs (60) HR – 160 Distance – 6.01 Miles Time – 38:01 Pace: 6:01 Rep Paces: 5:21, 5:00, 4:52 5:16, 5:05, 4:43 5:12, 5:00, 4:51 5:09, 5:00, 4:25 15 minute warm up & 15 minute cool down either side. PM – Easy 45 HR – 133 Distance – 5.85 Miles Time – 45:21 Pace: 7:45 | Moderate 50 HR – 145 Distance – 7.28 Miles Time – 50:11 Pace: 6:53 | Rest | 10 mins (3) 5 x 3 mins Hill Reps (Easy Jog Back Down) UNDULATING TRAILS HR – 148 Distance – 6.50 Miles Time – 42:07 Pace: 6:29 15 minute warm up & 15 minute cool down either side. | Moderate 90 w/ 4 x 20 Second Strides | Rest |
WEEK COMMENCING 18TH DECEMBER 2023
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Moderate 60 HR – 142 Distance – 9.09 Miles Time – 1:01:12 Pace: 6:44 | 15 x 30 Secs (45) (3) 7 Mins (90) 3 Mins (90) 5 x 30 (90) HR – 156 Distance – 6.31 Miles Time – 42:27 Pace: 6:31 Rep Paces: 4:54, 5:11, 4:39, 4:49, 4:40, 4:53, 4:42, 4:54, 4:41, 4:33, 4:42, 4:31, 4:50, 4:53, 4:44 5:09 5:09 4:22. 4:24, 4:29, 4:27, 4:29 15 minute warm up & 15 minute cool down either side. | AM –Moderate 60 HR – 145 Distance – 9.04 Miles Time – 1:00:11 Pace: 6:39 PM – Easy 45 HR – 125 Distance – 5.60 Miles Time – 45:10 Pace: 8:03 | Rest | 15 mins (3) > 3 x 1 min hill rep > 5 x 45 second hill rep > 4 x 30 second hill rep HR – 155 Distance – 6.33 Miles Time – 41:35 Pace: 6:34 15 minute warm up & 15 minute cool down either side. Rep Paces: 5:47 5:47, 5:41, 6:01 5:20, 5:23, 5:23, 5:19, 5:22 5:10, 5:12, 4:52,4, 5:05 | Moderate 90 w/ 4 x 20 Second Strides | Rest |
WEEK COMMENCING 25TH DECEMBER 2023
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Rest | Rest | 20 Mins Easy > 6 x 30 second surges (60) > 20 Mins Moderate HR – 140 Distance – 6.78 Miles Time – 49:20 Pace: 7:16 | HEREFORD CHRISTMAS 10K 34:38 – 5TH PLACE Notes: Hilly course and bad weather, very happy with the run. Ave GAP pace 5:21 per mile. HR – 165 Distance – 6.27 Miles Time – 34:38 Pace: 5:31 | Easy 40 HR – 125 Distance – 5.13 Miles Time – 40:10 Pace: 7:49 | 30 Progressive > 8 Mins (1) 6 Mins (1) 8 Mins (1) > 10 Easy > 30 Moderate HR – 156 Distance – 14.08 Miles Time – 1:34:15 Pace: 6:41 | Rest |
WEEK COMMENCING 1ST JANUARY 2024
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Moderate 60 HR – 149 Distance – 9.16 Miles Time – 1:00:11 Pace: 6:34 | AM – 10 x 2.5 mins (90) HR – 159 Distance – 6.23 Miles Time – 38:34 Pace: 6:11 Rep Paces: 5:19, 5:15, 5:14, 5:13, 5:16, 5:08, 5:21, 5:11, 5:24, 5:22 15 minute warm up & 15 minute cool down either side. PM – Easy 45 HR – 126 Distance – 5.01 Miles Time – 40:13 Pace: 8:01 | Moderate 60 HR – 147 Distance – 8.95 Miles Time – 1:00:10 Pace: 6:43 | Rest | 10 mins (1) 4 x 1 min (90) 10 mins (3) 8 x 30 sec hills Rep Paces: 5:47 5:04, 5:06, 5:05, 4:56 5:45 5:14, 5:10, 5:17, 5:15, 5:12, 5:06, 5:14, 5:11 HR – 156 Distance – 6.95 Miles Time – 44:31 Pace: 6:24 15 minute warm up & 15 minute cool down either side. | Moderate 90 w/ 4 x 20 Second Strides HR – 150 Distance – 14.40 Miles Time – 1:33:48 Pace: 6:31 | Rest |
WEEK COMMENCING 8TH JANUARY 2024
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
REST | AM – Easy 30 HR – 124 Distance – 3.84 Miles Time – 30:14 Pace: 7:52 PM – Easy 45 HR – 128 Distance – 5.60 Miles Time – 43:11 Pace: 7:42 | Moderate 45 HR – 142 Distance – 6.78 Miles Time – 45:13 Pace: 6:40 | Easy 50 Back feels fine how, sesh tomorrow HR – 129 Distance – 6.48 Miles Time – 50:12 Pace: 7:44 | 4 sets of 400m (400m) 300m (300m) 200m (200m) 100m (100m) Hardest workout of the block, not built for that top end speed, kind of enjoyed it though HR – 162 Distance – 4.92 Miles Time – 29:27 Pace: 5:59 15 minute warm up & 15 minute cool down either side. | Long run with Matt HR – 150 Distance – 15.01 Miles Time – 1:41:30 Pace: 6:46 | Rest |
Summer 2023 10k Training – 32 Minute Attempt
Week One
Monday – 50 Mins Moderate + 6 x 20s strides
Tuesday AM – 15 Min Warm Up > 6 x 2 Mins (60) 4 x 30 Seconds (90) > 15 Min Cool Down
Tuesday PM – 55 Min Easy Run
Wednesday – Rest Day
Thursday – 15 Min Warm Up > 6 Min Tempo (90) 2x[2.5 Mins (90) 90 Seconds (90) 1 Min (1)] (90) 6 Min Tempo > 15 Min Cool Down
Friday – 50 Mins Easy
Saturday – 75 Mins Moderate
Sunday – Rest Day
Weekly Total – 49.41 Miles
Week Two
Monday – 50 Mins Moderate + 6 x 20s strides
Tuesday AM – 15 Min Warm Up > 8 Mins Tempo (2) 6 x 90 Seconds (90) > 15 Min Cool Down
Tuesday PM – 53.5 Min Easy Run
Wednesday – Rest Day
Thursday – 3 Min Warm Up > 10 Mins Tempo (2) 5x[2 Mins (90) 2 x 45 Seconds (60)] 5×30 Seconds (60) > 3 Min Cool Down (warm up & cool down cut short due to oversleeping)
Friday – 30 Mins Easy (meant to be 50 mins but overslept again)
Saturday – 75 Mins Moderate
Sunday – Rest Day
Weekly Total – 49.39 Miles
Week Three
Monday – 50 Mins Moderate + 6 x 20s strides
Tuesday AM – 15 Min Warm Up > 6 Mins (2) 5x[2 Mins (75)] 5x[45 Seconds (30)] > 15 Min Cool Down
Tuesday PM – 1 Hour Easy Run
Wednesday – Rest Day
Thursday – 15 Min Warm Up > 6 Mins (90) 2x[3 Mins (90) 4×90 Seconds (75)] 6×30 Seconds (60) > 15 Min Cool Down
Friday – 50 Mins Easy
Saturday – 80 Mins Moderate (77 Mins As I Had To Cut It Short – Only 3 Minutes Though)
Sunday – Rest Day
Weekly Total – 55.94 Miles
Week Four
Monday – 30 Mins Easy + 5 x 30s strides
Tuesday AM – 15 Min Warm Up > Rose Inn 4 Mile Race (21:54) > 15 Min Cool Down
Wednesday – Rest Day
Thursday – 15 Min Warm Up > 10 Mins (2) 10×75 Seconds (60) 4×30 Seconds (60) > 15 Min Cool Down
Friday – 50 Mins Easy
Saturday – 80 Mins Moderate + 4 x 20 Second Strides
Sunday – Rest Day
Weekly Total – 42.19 Miles
Week Five
Monday – 50 Mins Moderate + 6 x 20s strides
Tuesday AM – 15 Min Warm Up > 7 Mins (6) 2x[2.5 Mins (3) 3×75 Seconds (60)] (3 Mins Between Sets) > 10 Min Cool Down
Tuesday PM – 1 Hour Easy Run
Wednesday – Rest Day
Thursday – 15 Min Warm Up > 5×3 Mins (90) 6×90 Seconds (60) 6×30 Seconds (60) > 10 Min Cool Down
Friday – Rest Day (Missed A Run)
Saturday – 20 Mins Steady (2) > 6×20 Second Strides (60) > 8 Min Tempo (90) > 5×75 Seconds (60) > 5 Min Tempo > 30mins steady
Sunday – Rest Day
Weekly Total – 49.20 Miles
Week Six
Monday – 75 Mins Easy + 4 x 20s strides
Tuesday AM – 15 Min Warm Up > 6 Mins (2) 3x[3 Mins (90) 2 Mins (90) 1 Min (1)] 4x[45 Seconds (30) 30 Seconds (30)] > 15 Min Cool Down
Tuesday PM – 1 Hour Easy Run
Wednesday – Rest Day
Thursday – 15 Min Warm Up > 4 x [3.5 Mins (45) 30 Seconds (2)] > 15 Min Cool Down
Friday – 50 Mins Easy
Saturday – Rest Day
Sunday – 30 Mins Easy + 6 x 20 Second Strides
Weekly Total – 47.94
Week Seven
Monday – 10 Min Warm Up > Frampton 10k > 10 Min Cool Down
Tuesday – 50 Mins Easy
Wednesday – 60 Mins Moderate
Thursday – Rest Day
Friday – Moderate 50 Mins
Saturday – 15 Mins Warm Up > 6 Mins (3) 6x[90 Seconds (90) 45 Seconds (60)]
Sunday – Rest Day
Weekly Total – 41.97
Week Eight
Monday – 40 Mins Moderate
Tuesday AM – 15 Min Warm Up > 2 x 5 Mins (90) 2 x 4 Mins (90) 2 x 3 Mins (90) 2 x 2 Mins (90) > 15 Min Cool Down
Tuesday PM – 50 Mins Easy Run
Wednesday – Rest Day
Thursday – 20 Mins Moderate (2) > 6 x 20s strides (60) > 10 Min Tempo (90) > 2 x 5 Mins (90) > 2 x 3 Mins (90) > 30 Mins Moderate (90 Mins total)
Friday – 50 Mins Easy
Saturday – 15 Min Warm Up > 6 Mins (3) 800m (3) [600m (60) 200m] (3) [500m (60) 300m] (3) [400m (60) 400m] (3) 4x200m (90) > 15 Min Cool Down
Sunday – Rest Day
Weekly Total – 53.43
Week Nine
Monday – 40 Mins Easy
Tuesday – 20 Mins Easy > 6 x 20 Sec Strides > 10 Mins Moderate
Wednesday – 15 Min Warm Up > Bristol Track Club 5k > 2 x 2 mins (90) 2 x 1 mins (75) 2 x 30 seconds (60) > 15 Min Cool Down
Thursday – Rest Day
Friday – 15 Min Warm Up > 10 Mins (2) > 3 x 3 mins (90) > 10 Min Cool Down (cut workout short due to back back)
Saturday – 90 Mins Moderate
Sunday – Rest Day
Weekly Total – 40.47
Week Ten
Monday – 50 Mins Moderate + 6 x 20 Second Strides
Tuesday – 15 Min Warm Up > 4 x 3 Mins (75) 4 x 90 Seconds (90) > 15 Min Cool Down
Wednesday – 40 Min Progression (7:49 > 6:21)
Thursday – Rest Day
Friday – 30 Mins Easy + 6 x 20 Sec Strides
Saturday – MAGOR 10k
Sunday – Rest Day
Weekly Total –
Newport Marathon Training 2023
Week 1
Monday – 45 Mins Easy
Tuesday AM – MLR 75 Mins Steady
Tuesday PM – 45 Mins Easy
Wednesday – 15 Mins Warm Up > 2x[5 mins(3) 2x3mins (90) 3x1min (60)], (3 mins rest) 4×30 seconds (60) > 15 Mins Cool Down
Thursday – Rest Day
Friday – 50 Mins Easy
Saturday – 2 Hour Steady Long Run
Sunday – Rest
Week 2
Monday – 45 Mins Easy
Tuesday AM – MLR 80 Mins Steady
Tuesday PM – 45 Mins Easy
Wednesday – 15 Mins Warm Up > 10x 3 mins OFF / 3 mins ON (over and under tempo) > 15 Mins Cool Down
Thursday – Rest Day
Friday – 50 Mins Easy
Saturday – 60 Mins Steady > 5 x 3 mins @ tempo effort w/ 3 mins float > 30 mins steady (2 hours total)
Sunday – Rest
Week 3
Monday – 45 Mins Easy
Tuesday AM – MLR 90 Mins Steady
Tuesday PM – 45 Mins Easy
Wednesday – 15 Mins Warm Up > 2x[5 mins (90) 4×90 seconds (60)] + 5 mins (90), 4×30 seconds (90) > 15 Mins Cool Down
Thursday – Rest Day
Friday – 60 Mins Steady (light steady effort)
Saturday – 2 Hours Steady > 30 Mins @ MP ( 2 hours 30 mins total)
Sunday – Rest
Week 4 – DOWN WEEK
Monday – 45 Mins Easy
Tuesday AM – MLR 75 Mins Steady
Week 5
Monday – 45 Mins Easy
Tuesday AM – MLR 90 Mins Steady
Week 6
Monday – 45 Mins Easy
Tuesday AM – MLR 90 Mins Steady
Week 7
Monday – 45 Mins Easy
Tuesday AM – MLR 90 Mins Steady (I only did 80 mins)
Week 8 – DOWN WEEK
Monday – 45 Mins Easy
Tuesday AM – MLR 80 Mins Steady
Week 9
Monday – Intention was 45 Mins Easy but had a rest day instead
Tuesday AM – MLR 90 Mins Steady
Week 10
Monday – 45 Mins Easy
Tuesday AM – MLR 90 Mins Steady
Week 11
Monday – 45 Mins Easy
Tuesday AM – MLR 90 Mins Steady
Week 12
Monday – 45 Mins Easy
Tuesday AM – MLR 80 Mins Steady
NOTE – This week was meant to have a 70 minute steady run friday then long run saturday but I picked up a glute/groin niggle this weekend so skipped the Friday steady, moved the long run to Friday and rested for the weekend.
Week 13
Monday – 45 Mins Easy
Tuesday AM – MLR 60 Mins Steady
Winter 10k Training With Will Bryan
Week 1
Monday – 15 minute warm up > drills & strides > 3 x 1k w/ 2 mins rest > 4 mins rest > 6 x 300m w/60 seconds rest > 15 Minute Cool Down
Tuesday – 45 minutes easy
Wednesday AM – 15 minute warm up > drills & strides > 8 mins (90 seconds) > 2 x 6 mins (90 seconds) > 4 x 30 seconds (90 seconds) > 15 minute cool down
Wednesday PM – 45 minutes easy
Thursday – Rest Day
Friday – 40 minutes moderate with 4 x 20 second strides
Saturday – 1.5 mile warm up > XC Race (10k) > 1.5 mile cool down
Sunday – Rest Day
Weekly Mileage Total – 43.48 miles
Week 2
Monday – 15 minute warm up > drills & strides > 1 mile, 3 mins rest
4 x (300,200,200 all with 90 seconds rest), 2 mins rest (should of been 3 but ran out of time), 1k > 15 minute cool down
Tuesday – 40 minutes easy
Wednesday – 45 minutes easy with 4 x 20 second strides
Thursday AM – 15 minute warm up > drills & strides > 8 x 3 minutes (90 seconds recovery) > 4 x 30 seconds (90 seconds recovery) > 15 minute cool down
Thursday PM – 40 minutes easy
Friday – rest day
Saturday – 20 mins moderate > 3 x 5 mins tempo (60 seconds jog) > 20 mins moderate > 4 x 20 second strides
Weekly Mileage Total – 43.73 miles
Week 3
Monday – 15 minute warm up > drills & strides > 2k tempo 10 x 200m w/60 seconds jog 1k 5 x 200m w/ 90 seconds jog > 15 minute cool down
Tuesday – 45 minutes easy
Wednesday AM – 15 minute warm up > drills & strides > 2 x (5 mins (90) > 3 mins (90) > 2 mins (60) > 1 min (60)) > 4 x 30 seconds (60) > 15 minute cool down
Wednesday PM – 45 minutes easy
Thursday – Rest day
Friday – 30 minutes moderate
Saturday – 20 minutes easy with 4 x 20 second strides
Sunday – Newent 9 Race – 33:25 – 3rd Place
Weekly Mileage Total – 46.32 miles
Week 4
Monday – 50 minutes easy
** Tuesday – 25mins steady -> 10 minutes (60), 6 minutes (60), 10 minutes (60) -> 30mins steady (2 mins) 4×20″ strides
DUE TO ILLNESS I DID NOT COMPLETE DID SO MISSED TUESDAYS RUN AND RESTED
Wednesday – 60 minute easy
** Thursday – 15 minute warm up > 1200m (3), 4x[600m (90) 2x300m (75)], 2x[200m (75)] >15 minute cool down
DITCHED THIS SESSION AND DID THE LONG RUN INSTEAD THAT WAS SCHEDULED FOR TUESDAY
Friday – Easy 40 minutes
Saturday – 15 minute warm up > 8mins @ 10k effort (90) 4mins @ 5k effort (90s) 7x[75s (60) 45s (60)] + 4x30s (45) >15 minute cool down
Sunday – Rest
Weekly Mileage Total – 45.08 miles
Week 5
Monday – 15 minutes warm up > 2K (3 mins) > 2x[800m (90) 3x400m (75)], (90) > 6x200m (60″) > 15 minutes cool down
Tuesday – Easy 50 minutes
Wednesday – 5 minutes warm up (should of been 15) > 4 x 6 minutes @ just above goal race pace (90) > 4 x 30 seconds (60) > 5 minutes cool down ( should of been 15 )
Thursday – Rest Day
Friday – Moderate 60 minutes + 4 ATP hills ( 8 seconds all out (90))
Saturday – 30mins moderate > 3 x 10 minutes tempo (60) > 30 mins moderate (2 minute jog) 4 x 20s strides (40)
Sunday – Rest Day
Weekly Mileage Total – 53.80 miles
Week 6
Monday – 15 minutes warm up > 16 x 400m (60) > 15 minutes cool down
Tuesday – Easy 50 minutes
Wednesday AM – Easy 45 minutes
Wednesday PM – 10 minutes Warm Up > 5mins, 2x4mins, 2x3mins, 4x2mins, 5x1min All Off 90s > 10 minutes cool down
Thursday – Rest Day
Friday – Moderate 45 minutes + 4 x ATP hills
Saturday – 30mins steady > 15min Tempo (90) 4x60s (60) 10min Tempo (90) > 30 mins steady rest (2) 4x20s strides
Sunday – Rest Day
Weekly Mileage Total – 53.38 miles
Week 7
Monday – 12 minutes warm up > 2x[2K (90) 4x400m (60s)] (90 between sets), 4x200m (45) > 12 minutes cool down
Tuesday – Easy 50 minutes
Wednesday – 12 minutes warm up > 5 mins (90), 4×60 seconds (75), 4×2 minutes (90), 4×60 seconds (75), (3) 5 mins > 12 minutes cool down
Thursday – Rest Day
Friday – SICK
Saturday – Rest Day
Sunday – ???
Weekly Mileage Total – 26.44 miles
Week 8
Monday – 10 minutes warm up > 2K (90), 2x[800m(90) 4x600m 75) 300m(60)] > 10 minutes cool down
Tuesday – 50 minutes easy
Wednesday – 15 minutes warm up > 5 x 6 minutes (90) > 4 x 30 (60) > 15 minutes cool down ( I did 5 minutes as I ran out of time!!)
Thursday – Rest Day
Friday – 30mins steady > 15min Tempo (60) 10min Tempo (60) > 30 mins steady rest (2 mins) 4x20s strides (40)
Saturday – Rest Day
Sunday – Rest Day
Weekly Mileage Total – 39.21 miles
Week 9
Monday – Rest
Tuesday – Easy 50 Minutes
Wednesday – Hereford 10k
** DITCHED THIS AS GLUTE HAS A NIGGLE – DID 50 MINUTES EASY ON THE TREADMILL INSTEAD **
Thursday – Rest Day
Friday – 60 minutes moderate + 4 ATP hills
** DITCHED THIS DUE TO GLUTE STILL BAD – DID 50 MINUTES ON THE TRAILS EASY INSTEAD **
Saturday – 50 Minutes Easy
** MEANT TO BE A SESSION BUT AGAIN, JUST LETTING THE GLUTE SETTLE DOWN **
Weekly Mileage Total – 26.63 miles
Week 10
Monday – 45 Minutes Easy
Tuesday – 50 Minutes Easy
Wednesday AM – 60 Minutes Easy
Wednesday PM – 40 Minutes Moderate
Thursday – Rest Day
Friday – 60 Minutes Easy
Saturday – 15 minutes warm up > 4 x 6 minutes (60) > 4 x 30 seconds (60) > 15 minutes cool down
Sunday – Rest Day
Weekly Mileage – 44.30 miles
Week 11
Monday – 50 minutes easy
Tuesday – Moderate 60 minutes (should of been 70 but ran out of time)
Wednesday – 15 minutes warm up > 3 x 5 mins (90) > 2 x 90 (60) > 2 x 60 (60) > 15 minutes cool down
Thursday – Rest Day
Friday – Rest Day (should of been 50 minutes easy)
Saturday – 30 minutes easy w/ 4 x strides after 20 minutes
Sunday – Lliswerry 8 Race