Training schedule for sub 5 hours

Suggested Marathon Plan for sub 5 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 60 minutes for 10km and 2:15 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.

This plan starts on 2nd January, time before this date should be spent on building fitness and endurance. At the start of this plan you should be able to complete 13 miles comfortably.

 

marathon runners training schedule : target  sub 5 hours (11 – 11.5 min/mile)

SESSION
 WEEK ONE Beginning first week of January – total mileage approx 20 – 25
MONDAY REST
TUESDAY Striders speed session :  see website for details
WEDNESDAY Striders club run : 1hour Steady
THURSDAY Cross train/Trinity swim or REST
FRIDAY Club run from Sandilands 3M
SATURDAY REST
SUNDAY Striders Club Run 13M slow (90 min session from Sandilands but with early start or late finish or Greenwich Run
WEEK TWO – total mileage approx 23 – 29
MONDAY REST
TUESDAY Striders speed session : see website
WEDNESDAY Striders club run + early start to do 6-7M (approx 80 mins) steady
THURSDAY Cross Train/Trinity Swim
FRIDAY Club run from Sandilands
SATURDAY REST
SUNDAY Striders club run : 12M (approx) slow with early start or late finish OR Striders Beckenham Run
WEEK THREE  total mileage approx 33 – 35
MONDAY REST
TUESDAY Striders speed session : see website
WEDNESDAY Striders club run + early start to do 7- 8M steady
THURSDAY Cross train/Trinity swim
FRIDAY Club run from Sandilands +  earlier start to do 5 – 6M (approx 60 – 70 mins)
SATURDAY REST
SUNDAY Striders club run : 15M slow (2:55 – 3 hrs) OR Striders Oxted Run 11 miles
WEEK FOUR  total mileage approx 33
MONDAY REST
TUESDAY Striders speed session : see website
WEDNESDAY Striders club run + early start: 9M steady
THURSDAY Cross train/Trinity swim
FRIDAY Easy Club run from Sandilands + earlier start to do 5-6M total (approx 60 – 70 mins)
SATURDAY REST
SUNDAY 15M slow from Club (2:45 – 3hrs) OR Striders Wandle 14
WEEK FIVE  total mileage approx 40
MONDAY REST
TUESDAY Striders speed session : see website for details
WEDNESDAY Striders club run + early start to do 10M steady
THURSDAY REST or Cross Train/Trinity Swim
FRIDAY Easy Club run from Sandilands + early start to do 6M (approx 65 – 70 mins)
SATURDAY REST
SUNDAY Striders club run : 17M slow (3.30 – 3:45) or  Striders Keston Ponds 14 Run
WEEK SIX  total mileage approx 34 -36
MONDAY REST
TUESDAY Striders speed session : see website
WEDNESDAY Striders club run + earlier start to do 10 – 11M (approx 110 – 115 mins) steady
THURSDAY REST or Cross Train
FRIDAY Club run from Sandilands + early start to do 6M (approx 65 – 70 mins)
SATURDAY REST
SUNDAY Club Run 15M (2:45 – 3 hrs) slow from Sandilands OR Striders Merstham 15
WEEK SEVEN  total mileage approx 33 – 39M
MONDAY REST
TUESDAY Striders speed session : see website
WEDNESDAY Striders club run = earlier start to do 9M steady (approx 90 mins)
THURSDAY REST or Cross Train/Trinity Swim
FRIDAY Club run from Sandilands + early start/late finish to do 6 -7M (approx 75 mins)
SATURDAY REST
SUNDAY Striders Club Run 15 – 18M slow from Sandilands OR Brighton Half
WEEK EIGHT  total mileage approx 33 – 38M
MONDAY REST
TUESDAY Striders speed session : see website
WEDNESDAY Striders club run + early start to do 10M (approx 105 mins) steady
THURSDAY Cross train Trinity swim
FRIDAY Club run from Sandilands + early start/late finish to do 6- 7M (approx 75 mins)
SATURDAY REST
SUNDAY Striders club run to do 16M: OR Striders Warlingham/White Bear 14
 WEEK NINE  total mileage approx 40
MONDAY REST
TUESDAY Striders speed session :see website
WEDNESDAY Striders club run + early start to do 9M (approx 95 mins) steady
THURSDAY Cross Train/Trinity Swim
FRIDAY Club run from Sandilands + early start/late finish to do 6-7M (approx 75 mins)
SATURDAY REST
SUNDAY Striders club run : 17m OR Striders Woolwich 19
WEEK TEN  total mileage approx 40M
MONDAY REST
TUESDAY Striders speed session : see website
WEDNESDAY Striders club run + early start to do 10M  (approx 110 mins) steady
THURSDAY Cross train/Trinity swim
FRIDAY Club run from Sandilands + early start/late finish to do 6 -7M
SATURDAY REST
SUNDAY Striders extended Club Run from Sandilands or Striders Regents Canal 18
WEEK ELEVEN  total mileage approx 45
MONDAY REST
TUESDAY Striders speed session : see website
WEDNESDAY Striders club run + early start to do 10m (approx 110 mins) steady
THURSDAY Cross train/Trinity swim
FRIDAY Club run from Sandilands + early start/late finish to do 6-7M (approx 75 mins)
SATURDAY REST
SUNDAY Striders Botley Hill 18 OR extended Club Run to do 18 miles
WEEK TWELVE  total mileage approx 38
MONDAY REST
TUESDAY Striders speed session : see website
WEDNESDAY Striders club run + early start to do 9M (approx 100 mins) steady
THURSDAY Cross Train/Trinity Swim
FRIDAY Club run from Sandilands + early start to do 6M (approx 65 mins)
SATURDAY REST
SUNDAY Striders club run : 18M (approx 3:30) or StridersKingstonRun 20M
WEEK THIRTEEN  total mileage approx 31M
MONDAY REST
TUESDAY Striders speed session : see website
WEDNESDAY Striders Club Run + early start:7M (approx 70 mins)
THURSDAY REST
FRIDAY Club run from Sandilands + early start to do 6M (approx 65mins)
SATURDAY REST
SUNDAY 15M slow OR Croydon Half
WEEK FOURTEEN  total mileage approx 25
MONDAY REST
TUESDAY Striders Speed Session
WEDNESDAY Striders Club Run (5 -6 M)
THURSDAY REST or Cross Train/Trinity Swim
FRIDAY Club Run from Sandilands + early start to do 5M
SATURDAY REST
SUNDAY 8-10M (approx 90 – 115 mins) in race kit, practice your pre-race routine

 

 WEEK FIFTEEN
MONDAY REST
TUESDAY Striders Speed Session
WEDNESDAY Striders club run : 1 hr Steady
THURSDAY  REST or Cross Train/Trinity Swim
FRIDAY Striders Club Run 3M
SATURDAY REST
SUNDAY 6 – 7  Miles nice and easy

 

 WEEK SIXTEEN  minimal to Race Day
MONDAY REST
TUESDAY Easy 3 Miles or REST
WEDNESDAY Striders club run : 40 Steady
THURSDAY  REST
FRIDAY REST or a very, very gentle 3 Miles
SATURDAY REST
SUNDAY RACE DAY