Training schedule for sub 4 hours

Suggested Marathon Plan for sub 4 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 50 minutes for 10km and sub 1.50 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 4 hours

  SESSION
WEEK ONE Beginning first week of January – total mileage approx 34
SUNDAY Extended Club Run – White Bear & Coney Hall 13M
 MONDAY Addington 4    or Tadworth 10
TUESDAY Striders speed session : (approx 35 mins) gentle strides and speedwork  track or Sandilands, see website for details
WEDNESDAY Striders club run : 6M (approx 63 mins) steady
THURSDAY 4M (approx 36 mins) steady or cross train Trinity swim
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy
SUNDAY Striders club run –  Greenwich Run 12 or 13 miles
WEEK TWO  total mileage approx 37
MONDAY 4M easy (approx 38 mins)
TUESDAY Striders speed session : (approx 35 mins) gentle strides and speedwork  track or Sandilands eg 5x1000m, see website for details
WEDNESDAY Striders club run : 6M (approx 63 mins) steady
THURSDAY 4M (approx 36 mins) steady or cross train Trinity swim
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy
SUNDAY Striders club run : 13M (approx 2hrs steady – Beckenham
WEEK THREE  total mileage approx 40
MONDAY 4M easy (approx 38 mins)
TUESDAY Striders speed session : e.g.1M jog, then 3 x 1200m (sub 5 mins), with 2-min (200m) jog recoveries, then 1M jog, see website
WEDNESDAY Striders club run : 8M (approx 80 mins) steady
THURSDAY Tempo run. 1M jog, then 3M (approx 26 mins) brisk, then 1M jog
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy or Southern XC champs : 9M
SUNDAY Striders club run : 15M (approx 2hrs 30) steady  – Riddlesdown(14)
WEEK FOUR  total mileage approx 40
MONDAY Rest
TUESDAY Striders speed session : 1M jog,  8x Upfield (hills) then 1M jog
WEDNESDAY Striders club run : 8M (approx 80 mins) steady
THURSDAY 5M easy steady or Cross train Trinity swim
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy or Surrey League XC (5M)
SUNDAY Extended  club run 18M steady (approx 3hrs)   Wandle Way plus extra at beginning or end.
WEEK FIVE  total mileage approx 45
MONDAY 4M (approx 38 mins) easy
TUESDAY Striders speed session : e.g. 1M jog, then 4 x 1 mile then 1M jog
WEDNESDAY Striders club run : 9M (approx 90 mins) steady
THURSDAY 1M jog, then 4M (approx 30 mins) brisk, then 1M or cross train Trinity swim
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy or East Surrey league XC Relays (2M)
SUNDAY Extended  club run 18M steady (approx 3hrs)  – out to Keston Ponds
WEEK SIX  total mileage approx 50
MONDAY 4M (approx 38 mins) easy recovery run
TUESDAY Striders speed session : see website for details
WEDNESDAY Striders club run : 10M (approx 100 mins) steady
THURSDAY 7M (approx 63 mins) steady
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy
SUNDAY Striders club run 15M hard  provisional run back from Merstham (15M)
WEEK SEVEN  total mileage approx 43
MONDAY Rest
TUESDAY Striders speed session : 5M speed, 2 miles jog see website
WEDNESDAY Striders club run : 11M (approx 110 mins) steady
THURSDAY 1M jog, then 3M (approx 26 mins) brisk, then 1M jog
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy
SUNDAY Brighton half Marathon or 15M steady from Sandilands – Lewisham and back.
WEEK EIGHT  total mileage approx 46
MONDAY Rest
TUESDAY Striders speed session :e.g 5M speed, 2 miles jog see website
WEDNESDAY Striders club run : 8M (approx 76 mins) steady
THURSDAY 9M (approx 80 mins) steady
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy
SUNDAY Torrevieja Half,  Tunbridge Wells Half or Club run 20M steady (approx 3:20hrs) Warlingham White bear
WEEK NINE  total mileage approx 43
MONDAY 4M (approx 38 mins) easy recovery run
TUESDAY Striders speed session : eg 5M speed, 2 miles jog see website
WEDNESDAY Striders club run : 9M (approx 86 mins) steady
THURSDAY 1M jog, then 3M (approx 26 mins) brisk, then 1M jog or cross train Trinity swim
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 3M (approx 30 mins) easy
SUNDAY Striders club run :14M steady  – Provisional Botley Hill  or Eastbourne Half
WEEK TEN  total mileage approx 49
MONDAY Rest
TUESDAY Striders speed session : eg 5M speed, 2M jog see website
WEDNESDAY Striders club run : 6.5M (approx 60 mins) steady
THURSDAY 11M (approx 100 mins) steady
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy
SUNDAY Extended Striders club run : 20M (approx 3:20hrs) steady or Regents Canal (18) or Riddlesdown (18)
WEEK ELEVEN  total mileage approx 50
MONDAY 4M (approx 38 mins) easy recovery run
TUESDAY Striders speed session : 5M speed, 2 miles jog
WEDNESDAY Striders club run : 9M (approx 90 mins) steady
THURSDAY 1M jog, then 3M (approx 25 mins) brisk, then 1M jog or cross train Trinity swim
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy
SUNDAY Spitfire 20 – or Extended Club run – Abbey Mills and Back (17)
WEEK TWELVE  total mileage approx 50
MONDAY 4M (approx 38 mins) easy recovery run
TUESDAY Striders speed session : eg 5M speed, 2 miles jog see website
WEDNESDAY Striders club run : 6.5m (approx 60 mins) steady
THURSDAY 1M jog, then 4M (approx 34 mins) brisk, then 1M jog or cross train Trinity swim
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy
SUNDAY Clapham to Kingston 16 or 20+ miles (approx 3hrs 30)
Cranleigh 15/21 Hastings Half at Marathon Pace
 WEEK THIRTEEN  total mileage approx 47
MONDAY Rest
TUESDAY Striders speed session :eg 5M speed, 2 miles jog see website
WEDNESDAY Striders club run : 6.5M (approx 60 mins) steady
THURSDAY 10M (approx 90 mins) steady
FRIDAY Rest easy Club run from Sandilands 3M
SATURDAY 5M (approx 50 mins) easy
SUNDAY Croydon Half – No club run
 WEEK FOURTEEN  total mileage approx 34
MONDAY 4M (approx 38 mins) easy recovery run
TUESDAY Striders speed session :eg 5M speed, 2 miles jog see website
WEDNESDAY 4.5M (approx 45 mins) steady
THURSDAY 1M jog, then 3M (approx 25 mins) brisk, then 1M jog
FRIDAY Rest – Good Friday or easy Club run from Sandilands 3M
SATURDAY 4M (approx 40 mins) easy
SUNDAY Easter Sunday – Club Run.
 WEEK FIFTEEN  total mileage approx 34
MONDAY 4M (approx 38 mins) easy recovery run
TUESDAY Striders speed session :eg 5M speed, 2 miles jog see website
WEDNESDAY 4.5M (approx 45 mins) steady
THURSDAY 1M jog, then 3M (approx 25 mins) brisk, then 1M jog
FRIDAY Rest or easy Club run from Sandilands 3M
SATURDAY 4M (approx 40 mins) easy
SUNDAY Paris & Brighton Marathon
10M (approx 105 mins) steady, in your racing kit. Practise your pre-race routine.
 WEEK SIXTEEN  minimal up to race approx 10
MONDAY Rest
TUESDAY 30mins steady 3.5M
WEDNESDAY 4M (approx 40 mins) easy
THURSDAY Rest or cross train Trinity swim
FRIDAY Good Friday – Rest
SATURDAY 2M or 20mins jog, inc. a few strides
SUNDAY LONDON  MARATHON