Week 1

Mon

3 m run

Tue

5 m run

Wed

3 m run

Thu

6 x long hills

Fri

rest

Sat

5 m race pace

Sun

10 m run

Week 2

Mon

3 m run

Tue

5 m run

Wed

3 m run

Thu

8 m run

Fri

rest

Sat

5 m run

Sun

11 m run

Week 3

Mon

3 m run

Tue

6 m run

Wed

3 m run

Thu

6 x 800

Fri

rest

Sat

6 m race pace

Sun

8 m run

Week 4

Mon

3 m run

Tue

6 m run

Wed

3 m run

Thu

6 x long hills

Fri

rest

Sat

6 m race pace

Sun

13 m run

Week 5

Mon

3 m run

Tue

7 m run

Wed

3 m run

Thu

6 x 800

Fri

rest

Sat

7 m run

Sun

14 m run

Week 6

Mon

3 m run

Tue

7 m run

Wed

3 m run

Thu

5 x 800

Fri

rest

Sat

7 m race pace

Sun

10 m run

Week 7

Mon

3 m run

Tue

8 m run

Wed

4 m run

Thu

6 x hills

Fri

rest

Sat

8 m race pace

Sun

16 m run

Week 8

Mon

3 m run

Tue

8 m run

Wed

5 m run

Thu

6 x hills

Fri

rest

Sat

8 m run

Sun

17 m run

Week 9

Mon

3 m run

Tue

9 m run

Wed

4 m run

Thu

6 x 800

Fri

rest

Sat

9 m race pace

Sun

12 m run

Week 10

Mon

3 m run

Tue

9 m run

Wed

4 m run

Thu

6 x hill

Fri

rest

Sat

9 m race pace

Sun

19 m run

Week 11

Mon

4 m run

Tue

10 m run

Wed

5 m run

Thu

4 x 800

Fri

rest

Sat

10 m run

Sun

20 m run

Week 12

Mon

4 m run

Tue

6 m run

Wed

5 m run

Thu

7 x 800

Fri

rest

Sat

6 m race pace

Sun

12 m run

Week 13

Mon

4 m run

Tue

10 m run

Wed

5 m run

Thu

7 x hill

Fri

rest

Sat

10 m race pace

Sun

20 m run

Week 14

Mon

5 m run

Tue

6 m run

Wed

5 m run

Thu

7 x hills

Fri

rest

Sat

6 m run

Sun

12 m run

Week 15

Mon

5 m run

Tue

10 m run

Wed

5 m run

Thu

8 x 800

Fri

rest

Sat

10 m race pace

Sun

16 m run

Week 16

Mon

5 m run

Tue

8 m run

Wed

5 m run

Thu

6 x hills

Fri

rest

Sat

4 m race pace

Sun

12 m run

Week 17

Mon

4 m run

Tue

6 m run

Wed

4 m run

Thu

3 x hills

Fri

rest

Sat

4 m run

Sun

8 m run

Week 18

Mon

3 m run

Tue

4 x 400

Wed

2 m run

Thu

2 m run

Fri

rest

Sat

stretch

Sun

Run a Competitive Marathon!