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 |