Training schedule for sub 3 hours

Suggested Marathon Plan for sub 3 hours : this is an example schedule.
Check here for up to date details about the Striders away-day Sunday runs.

Should be able to run around 36 minutes for 10km and sub 1.23 over the half marathon distance. See club website or Striderslist for further information on Speed sessions, XC fixtures and Sunday club special runs and other races.

 

marathon runners training schedule : target  sub 3 hours
   
SESSION
WEEK ONE First week of January – total mileage approx 38
MONDAY Rest – stretch in gym / yoga or Addington 4
TUESDAY Striders speed session : 4 to 5 miles speed, 2 miles jog
WEDNESDAY Striders club run : 7.9M (approx 63 mins) moderate
THURSDAY 5 mile easy or Sprint session
FRIDAY Rest – leg strengthening in gym
SATURDAY Surrey xc champs
SUNDAY Striders club run :15 mile steady / Greenwich run
   
WEEK TWO total mileage approx 41
MONDAY Rest – stretch in gym / yoga
TUESDAY Striders speed session : 4 to 5 miles speed, 2 miles jog
WEDNESDAY Striders club run : 7.9M moderate
THURSDAY 5 mile easy or Sprint session
FRIDAY Rest  – leg strengthening in gym
SATURDAY Surrey League xc : 5 miles
SUNDAY Striders club run : Beckenham run (14 to 17 miles)
   
WEEK THREE  total mileage approx 39
MONDAY Rest – stretch in gym / yoga
TUESDAY Striders speed session :  4 to 5 miles speed, 2 miles jog
WEDNESDAY Striders club run : 8M moderate
THURSDAY Lactate threshold : 4 miles at Half Marathon Pace
FRIDAY Rest  – leg strengthening in gym
SATURDAY 5 or 6 Mile steady 
SUNDAY Striders club run : 17.5 Miles hard
   
WEEK FOUR total mileage approx 45
MONDAY Rest – plyometrics and / or gym
TUESDAY Striders speed session :4 to 5 miles speed, 2 miles jog
WEDNESDAY Striders club run : 8M moderate
THURSDAY 5 miles at Marathon Pace
FRIDAY Rest  – leg strengthening in gym
SATURDAY Southern xc or Lactate threshold : 1 mile at 5K pace, 2 miles at 10K pace finishing with three miles at Marathon Pace
SUNDAY Striders club run : 2 to 2.5 hours steady (15 to 18 miles) from Clapham Junction along the Wandle
   
WEEK FIVE  total mileage approx  50
MONDAY Rest – plyometrics and / or gym
TUESDAY Striders speed session : 4 to 5 miles speed, 2 miles jog
WEDNESDAY Striders club run:  8M hard
THURSDAY 7M (approx 53 mins) steady
FRIDAY gym and 5 miles easy (if no race at weekend)
SATURDAY Lactate threshold : 1 mile at 5K pace, 2 miles at 10K pace finishing with three miles at Marathon Pace
SUNDAY Striders club run : Keston Ponds 19 miles steady
   
WEEK SIX  total mileage approx 42
MONDAY REST – stretch, leg strengthening and / or gym
TUESDAY Striders speed session : 5 miles speed, 2 miles jog
WEDNESDAY Striders club run : 8M hard + 2 miles jog
THURSDAY 4 miles easy
FRIDAY rest – light gym work
SATURDAY Surrey League xc
SUNDAY Sidcup 10 / Chessington 10K / club run from Merstham
   
WEEK SEVEN  total mileage approx 45
MONDAY Rest – stretch, leg strengthening and / or gym
TUESDAY Striders speed session : 5 miles speed, 2 miles jog
WEDNESDAY Striders club run:  8M hard + 2 miles jog (home)
THURSDAY 6 miles at Marathon Pace
FRIDAY 5M (approx 42 mins) easy
SATURDAY Rest – plyometrics and / or gym
SUNDAY Brighton half / club run 18 miles steady
   
WEEK EIGHT  total mileage approx 42
MONDAY Rest – plyometrics and / or gym
TUESDAY Striders speed session : 5 miles speed, 2 miles jog
WEDNESDAY Striders club run 8M hard + 2 miles jog (home)
THURSDAY 6 miles fartlek, inc. 8x30secs fast, 60secs slow
FRIDAY 4M (approx 28 mins) easy
SATURDAY Nationals xc champs
SUNDAY Striders club run to White Bear – easy if done Nationals (19 miles)
   
WEEK NINE  total mileage approx 47
MONDAY Rest – stretching
TUESDAY Striders speed session :: 5 miles speed, 2 miles jog
WEDNESDAY Striders club run :  8M hard + 2 miles jog (home)
THURSDAY Lactate threshold : 4 miles at 10K pace finishing with two miles at Half Marathon Pace
FRIDAY Rest – plyometrics and / or gym
SATURDAY 5M (approx 42 mins) easy
SUNDAY Striders club run from Woolwich : 2.5 hours brisk with 5 miles at marathon pace half way round (20 miles)
   
WEEK TEN  total mileage approx 50
MONDAY Rest – plyometrics and / or gym
TUESDAY Striders speed session : 5 miles speed, 2 miles jog
WEDNESDAY Striders club run8M hard + 2 miles jog (home)
THURSDAY 8miles, inc. 2x2miles at half marathon pace
FRIDAY Rest – stretch
SATURDAY 5M (approx 42 mins) easy
SUNDAY Surrey Spitfire 20 / Regents Canal club run – 21 miles steady
   
WEEK ELEVEN  total mileage approx 51
MONDAY Rest – plyometrics and / or gym
TUESDAY Striders speed session :5 miles speed, 2 miles jog
WEDNESDAY Striders club run  8M hard + 3 miles jog (home)
THURSDAY Lactate threshold : 4 miles at 10K pace finishing with two miles at Half Marathon Pace
FRIDAY 3 miles hills
SATURDAY Rest – plyometrics and / or gym
SUNDAY Cranleigh 21miles  – don’t race but inject 2 x 5 miles at marathon pace during run / club run to Botley Hill – 20 miles inc.  2 x 5 miles at marathon pace during run
   
WEEK TWELVE  total mileage depends on your progress
MONDAY REST – stretch
TUESDAY Striders speed session : 3 miles speed, 2 miles jog
WEDNESDAY Striders club run : 8M hard + 3 miles jog (home)
THURSDAY Lactate threshold : 4 miles at 10K pace finishing with two miles at Half Marathon Pace
FRIDAY Rest – stretch
SATURDAY Warm up, then 4 miles at marathon pace, then warm down
SUNDAY Either 10 miles club run steady (if doing Brighton marathon) or Kingston run – 22 miles steady (if doing London marathon)
   
WEEK THIRTEEN  total mileage approx 23 (Brighton), 42 (London)
MONDAY Rest – plyometrics and / or gym 
TUESDAY Striders speed session : 1 mile speed plus circuits
WEDNESDAY Striders Club Run : 40 minutes easy (Brighton), 1 hr hard (London)
THURSDAY 5 miles easy
FRIDAY Rest – plyometrics and / or gym
SATURDAY Warm up, then 3 miles at marathon pace, then warm down
SUNDAY Croydon Half / 12M (approx 90 mins) steady, in your racing kit. Practise your pre-race routine
   
WEEK FOURTEEN  total mileage approx 13(for Brighton) or repeat similar to week 13 (for London)
MONDAY Rest – stretch , plyometrics and / or gym
TUESDAY Striders speed session :   1 mile speed plus circuits
WEDNESDAY Striders Club Run : 40 minutes easy
THURSDAY Rest – plyometrics and / or gym
FRIDAY Rest – plyometrics and / or gym
SATURDAY Warm up, then 3 miles at marathon pace, then warm down
SUNDAY Rest – plyometrics and / or gym
WEEK FIFTEEN minimal mileage (for Brighton) or similar to week 14 (for London)
MONDAY Rest – plyometrics and / or gym
TUESDAY Striders speed session :   1 mile speed plus circuits
WEDNESDAY Striders Club Run : 40 minutes easy
THURSDAY 10mins jog, then 1mile at race pace, then 5mins jog
FRIDAY Rest
SATURDAY Rest
SUNDAY MARATHON – good luck !!
WEEK SIXTEEN  minimal mileage (for London)
MONDAY Rest – plyometrics and / or gym
TUESDAY Striders speed session :   1 mile speed plus circuits
WEDNESDAY Striders Club Run : 40 minutes easy
THURSDAY 10mins jog, then 1mile at race pace, then 5mins jog
FRIDAY Rest
SATURDAY Rest
SUNDAY MARATHON – good luck !!