BMW Berlin Marathon 2018

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  • Overview
  • Training plan
  • Discussions

About this challenge

This challenge will help you train and complete the BMW Berlin Marathon. Along with five other marathons, the BMW Berlin Marathon forms the World Marathon Majors - making this race a must do for any runner. Berlin is also known for its flat, even surface and is the course where the most marathon records have been set. Also famous for its passionate spectators, you won’t be short of support as you take on the 26.2 miles or 42.195 km!

Whether you’re a beginner, intermediate, or an advanced marathon runner, we’ve got a training plan to suit your ability. You’ll also receive supporting articles and all the advice you’ll need to complete the BMW Berlin Marathon.

beginner Training Plan

Entry requirements: beginner

This is a 24-week challenge has been designed for complete beginners and will take you through to your marathon event. Completely new exercisers should start at week one but if you have been doing some training, you can jump in at a later week. Simply check the week-by-week chart to see which week best matches your current activity levels and then start at that point.

Start date:
Anytime
Expected finish time:
5:15:00
Duration:
24 weeks
Week 1
Jump to:
Monday
Training

Complete 10 minutes jogging, 2 minutes walking. Repeat 2 times

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Tuesday
Rest

Rest

Wednesday
Training

15 mins continuous jogging

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Thursday
Rest

Rest

Friday
Training

20 mins continuous jogging

Take walking breaks if necessary

Saturday
Rest

Rest

Sunday
Training

25 minutes jog

Monday
Rest

Rest

Recovery from your recent longer run

Tuesday
Training

20 minutes jog

Wednesday
Rest

Rest

Thursday
Training

20 -25 minutes jog

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

30 minutes jog

Keep the pace relaxed. This run is about building time on your feet

Monday
Rest

Rest

Tuesday
Training

25 mins jog

Wednesday
Rest

Rest

Thursday
Training

30 minutes comfortable

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

35 - 40 minutes jog

Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest

Tuesday
Training

30 minutes wind up run

Start with a pace that is super slow and gradually increase the pace up to steady every 5 minutes

Wednesday
Rest

Rest

Thursday
Training

30 minutes comfortable

Friday
Training

25 minutes easy

Saturday
Training

Rest

Sunday
Training

45 minutes easy

Longest run so far! Keep the pace relaxed throughout

Monday
Training

15 minutes very easy recovery jog

Recovery session

Tuesday
Rest

Rest

Wednesday
Training

25 - 30 minutes steady 

Thursday
Rest

Rest

Friday
Training

25 minutes easy

Saturday
Rest
Sunday
Training

50 minutes easy

Don’t worry about pace. Focus on trying to feel relaxed and comfortable

Monday
Rest

Rest

Make recovery a priority after yesterday’s longer run

Tuesday
Training

25 - 30 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

35 minutes steady

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

60 minutes easy

This is your key session this week. Focus on completing this and enjoy how far you have progressed!

Monday
Rest

Rest

Tuesday
Training

25- 30 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

35 - 40 minutes wind up run

Start with a pace that is super slow and gradually increase the pace up to steady every 5 minutes

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

60 minutes easy

Keep the pace relaxed and don’t push too hard.

Monday
Rest

Rest

Tuesday
Training

25 - 30 minutes steady 

Wednesday
Rest

Rest

Thursday
Training

25 - 30 minutes easy

Friday
Rest

Rest

Saturday
Training

10 minutes very easy jog

Sunday
Training

10k race and walking warm up and cool down

Monday
Rest

Rest

Tuesday
Training

40 minutes easy

Wednesday
Training

Rest

Thursday
Training

35-40 mins steady

If you’re feeling ok, try to include 6 x 100m ‘pick ups’ within the run. You should gradually increase your pace so you are striding out but not sprinting!

Friday
Training

25 minutes easy

Saturday
Rest

Rest

Sunday
Training

75 mins easy

Keep the pace relaxed and take a drink with you if you need to

Monday
Rest

Rest

Make recovery a priority after your recent long run

Tuesday
Training

40 minutes including 10 minutes easy, 20 minutes steady, 10 minutes easy

Wednesday
Rest

Rest

Thursday
Training

45 minutes comfortable pace

Friday
Training

25 minutes easy

Saturday
Rest

Rest

Sunday
Training

75 minutes easy

Consolidating last week’s long run

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your recent long run

Tuesday
Training

40 minutes steady

Keep the pace controlled. You should still be able to talk whilst running

Wednesday
Rest

Rest

Thursday
Training

50 minutes comfortable

Friday
Training

25 - 30 minutes easy

Saturday
Rest

Rest

Sunday
Training

80 - 90 minutes easy

Longest run so far! Keep the pace relaxed and take a drink with you if you need to

Monday
Rest

Rest

Tuesday
Training

40 minutes steady

Wednesday
Rest

Rest

Thursday
Training

45 minutes including 15 minutes easy / 15 minutes comfortable / 15 minutes steady

Try to increase the pace slightly for each 15 minute segment

Friday
Training

25 - 30 minutes easy

Saturday
Rest
Sunday
Training

90 minutes easy

Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest

Make recovery a priority after your recent long run

Tuesday
Training

50 minutes steady

Keep the pace controlled. You should still be able to talk whilst running

Wednesday
Rest

Rest

Thursday
Training

40 minutes comfortable

If you’re feeling ok, try to include 6 x 30 second ‘pick ups’ within the run. You should gradually increase your pace so you are striding out but not sprinting!

Friday
Training

25 minutes easy

Saturday
Rest

Rest

Sunday
Training

100 - 105 minutes easy

Longest run so far! Keep the pace relaxed and take a drink with you if you need to.

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery from your long run

 

Tuesday
Training

25 minutes easy

Make sure this is a recovery run

Wednesday
Training

50 minutes including 10 minutes easy, 10 x 1 minute fast / 1 min slow, 20 minutes easy

Pace yourself carefully on the faster efforts

Thursday
Rest

Rest

Friday
Training

40 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

120 minutes easy

Extending the long run. Keep the pace relaxed and take a drink with you if you need to

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your long run

Tuesday
Training

35 minutes comfortable

1 less run this week

Wednesday
Rest

Rest

Thursday
Training

35 mins wind up run

Start super slow and gradually increase the pace every 5 minutes, finishing at a steady-brisk pace

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

75 minutes easy

Keep the pace relaxed

Monday
Rest

Rest

Tuesday
Training

60 minutes including 20 minutes easy / 20 minutes comfortable/ 20 minutes steady

Try to increase the pace slightly for each 20 min segment

Wednesday
Training

Rest

Thursday
Training

40 minutes comfortable

Friday
Training

30 minutes easy

Make sure this is a recovery run

Saturday
Rest

Rest

Sunday
Training

120 mins comfortable pace

Practice your marathon fuelling strategy by taking drinks and/or energy gels with you

Monday
Rest

Rest

Make recovery a priority after your long run

Tuesday
Training

30 minutes easy

Wednesday
Training

60 minutes including 20 minutes easy, 5 x 3 minutes fast/2 mins slow, 15 minutes easy

Thursday
Rest

Rest

Friday
Training

40 minutes steady

Saturday
Training

Rest

Sunday
Training

140 minutes easy

Keep the pace relaxed. Practice your marathon fuelling strategy by taking drinks and/or energy gels with you

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your long run

Tuesday
Training

40 minutes steady

Wednesday
Rest

Rest

Thursday
Training

75 minutes comfortable pace

Friday
Training

20 minutes jog

Make sure this is a recovery run

Saturday
Rest

Rest

Sunday
Training

150 minutes easy

Longest run so far! Pace yourself carefully. You should feel

as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest

Make recovery a priority after yesterday’s long run. Go for a short walk or swim to flush out your legs

Tuesday
Training

40 minutes steady

Wednesday
Rest

Rest

Thursday
Training

60 minutes including 20 minutes easy, 4 x 5 mins fast / 2 minutes slow, 12 minutes easy

Friday
Training

30 mins easy

Saturday
Rest

Rest

Sunday
Training

160 minutes easy

Keep the pace relaxed. Practice your marathon fuelling strategy by taking drinks and/or energy gels with you

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your long run

Tuesday
Training

30 minutes easy

Wednesday
Training

50 minutes fast

Home time-trial!

Thursday
Rest

Rest

Friday
Training

50 minutes easy

Make sure this is a recovery run. Avoid the temptation to run at the pace of your last session

Saturday
Rest

Rest

Sunday
Training

180 minutes easy

Longest run of the build up! Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest

Make recovery a priority after your last long run. Go for a short walk or swim to flush out your legs

Tuesday
Training

40 minutes easy

Wednesday
Rest

Rest

Thursday
Training

75 minutes comfortable pace

Friday
Training

30 minutes easy

Keep the pace easy. This should be a recovery run

Saturday
Rest

Rest

Sunday
Training

200 minutes easy

Longest run of the build up! Pace yourself carefully. You

should feel as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest

Start of your race taper: focus on eating and resting well to optimise recovery following your latest long run

Tuesday
Training

35 minutes easy

Recovery run

Wednesday
Rest

Rest

Thursday
Training

10 minutes easy, 4 x 6 minutes fast / 2 minutes slow, 10 minutes easy

Pace yourself carefully on the faster efforts

Friday
Training

30 mins easy

Make sure this is an easy recovery run after your last hard session

Saturday
Rest

Rest

Sunday
Training

100 minutes easy

Keep the pace relaxed. Last chance to practice your marathon fuelling strategy by taking drinks and/or energy gels with you

Monday
Rest

Rest

Tuesday
Training

35 minutes easy

Wednesday
Training

40 minutes wind up run

Start slow and gradually increase the pace every 10 minutes

Thursday
Rest

Rest

Friday
Training

30 minutes easy

Saturday
Rest

Rest

Sunday
Training

60 mins easy in race kit and shoes

Keep the pace relaxed. Avoid the temptation to do more. All the training is in the bank!

Monday
Training

30 minutes jog

Tuesday
Rest

Rest

Wednesday
Training

20 minutes jog

Include 5 x 20 seconds ‘pick ups’ within the run. You should gradually increase your pace so you are striding out but not sprinting!

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

10 mins very, very easy jog

Keep it slow

Sunday
Race day

Race day!

Week 1
Jump to:
Have you already completed this?

intermediate Training Plan

This is a 16 week challenge designed for an intermediate runner. It could be dangerous to follow this level if you are really a beginner runner. If the following applies to you, you have the correct guide. If your current level of running training is less than the following, go for the beginner level.

Entry requirements: intermediate

  • You are already a runner

  • You have been running for a minimum of several months

  • You have probably completed a 10k or half marathon event

  • You are currently comfortable with training for approximately 4-5 hours per week

  • You may have already completed a marathon and are looking to improve your time

Start date:
Anytime
Expected finish time:
3:43:00
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

45 minutes easy

Tuesday
Rest

Rest

Wednesday
Training

50 minutes comfortable

Thursday
Rest

Rest

Friday
Training

60 minutes including 20 minutes easy / 20 minutes comfortable / 20 minutes steady

Progression run-aim to make each 20 minute segment slightly faster than the previous

Saturday
Rest

Rest

Sunday
Training

80 minutes comfortable

Keep the pace relaxed throughout

Monday
Training

45 minutes easy

Tuesday
Rest

Rest

Wednesday
Training

Warm up then 3 x 8 mins at threshold effort with 2 minutes walk/jog recovery, 5 - 10 minutes easy jog cool down

Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation

Thursday
Training

Rest

Friday
Training

50 minutes steady pace

Saturday
Rest

Rest

Sunday
Training

90 minutes easy

Starting to build the distance of the long run

Monday
Rest

Rest

Make recovery a priority after your long run

Tuesday
Training

40 minutes comfortable

Take it easy so that you can get the most out of your next session

Wednesday
Training

Warm up then 5 x 5 minutes fast / 3 minutes walk/jog recovery. Cool down

Starting to build the volume of threshold sessions. Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation

Thursday
Training

Rest

Friday
Training

50 minutes steady

Saturday
Rest

Rest

Sunday
Training

100 minutes easy

Keep the pace relaxed and take a drink with you if you need

Monday
Rest

Rest

Tuesday
Training

45 minutes comfortable

Take it easy so that you can get the most out of your next session

Wednesday
Training

Warm up, 12 minutes, 10 minutes, 8 minutes at threshold effort with 2 minutes walk/jog recover. Cool down

Starting to build the volume of threshold sessions. Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation

Thursday
Training

30 minutes easy jog

Make sure this is a recovery run after the previous harder session

Friday
Training

50 minutes steady

Saturday
Rest

Rest

Sunday
Training

110 minutes easy

Longest run so far! Keep the pace relaxed and take a drink with you if you need

Monday
Rest
Tuesday
Training

50 minutes comfortable

Wednesday
Training

Warm up, 8 x 3 minutes fast with 2 minutes recoveries, cool down

Thursday
Training

30 minutes easy 

Make sure this is a recovery run after the previous harder session

Friday
Training

50 minutes including 10 minutes easy, 30 minutes steady, 10 minutes easy

Saturday
Rest

Rest

Sunday
Training

120 minutes slow

First 2 hour run, keep the pace relaxed. Practice your marathon fueling strategy by taking drinks and/or energy gels with you

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your last long run

Tuesday
Training

50 minutes easy

Take it easy so that you can get the most out of your next session to come

Wednesday
Training

Warm-up, Fartlek session: 6 x 0.5 mile easy, 0.5 mile mile at threshold effort

Cool down.

Thursday
Rest

Rest

Extra recovery day this week

Friday
Training

60 minutes comfortable pace

Saturday
Rest

Rest

Rest up and make sure you stock up on carbs before your long run

Sunday
Training

130 -135 minutes easy

Don't push; ease back if you feel tired

Monday
Rest

Rest

Make recovery a priority after your previous long run

Tuesday
Training

45 minutes comfortable

Wednesday
Training

Warm up, then 2 x 6 minutes, 4 minutes, 2 minutes fast with 2 minutes walk/jog recovery. Cool down

Thursday
Rest

Rest

Friday
Training

50 minutes steady

Saturday
Training

25 minutes easy

Sunday
Training

140 minutes easy

Longest run so far! Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your long run

Tuesday
Training

35 minutes easy

Wednesday
Rest

Rest

Thursday
Training

45 minutes steady

If you’re feeling ok, try to include 5 x 30 seconds ‘pick ups’ within the run. You should gradually increase your pace so you are striding out but not sprinting!

Friday
Rest
Saturday
Training

20 minutes very slow jog

A ‘shake out’ run before tomorrow’s race

Sunday
Training

Half marathon race & warm-up and cool-down

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your half marathon

Tuesday
Training

30 minutes easy

Recovery run

Wednesday
Training

45 minutes easy

Thursday
Training

Warm up then 6 x 5 minutes fast / 2 minutes 30 seconds recoveries. Cool down

Friday
Rest

Rest

Saturday
Training

60 minutes comfortable

Sunday
Training

150 minutes easy

Practice your marathon fueling strategy by taking drinks and / or energy gels with you

Monday
Rest

Rest

Tuesday
Training

45 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

Warm up, then 18 minutes, 12 minutes, 6 minutes atthreshold effort with 3 minutes walk/jog recovery. Cool down

Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation

Friday
Training

50 minutes easy

Saturday
Rest

Rest

Sunday
Training

160 minutes easy

Longest run so far! Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest

Make recovery a priority after your previous long run

Tuesday
Training

45 minutes easy

Keep the pace relaxed

Wednesday
Training

Warm up, then 8 x 1 minute fast / 1 min slow, 8 x 30 seconds fast / 30 secs slow. Cool down.

This session is designed to get your legs turning over again after some longer runs recently

Thursday
Training

60 minutes easy

Make sure this is a relaxed recovery run after your previous session

Friday
Rest

Rest

Saturday
Training

30 minutes easy 

Sunday
Training

180 minutes easy

Practice your marathon fueling strategy by taking drinks and / or energy gels with you

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your long run

Tuesday
Training

35 minutes easy

Wednesday
Training

15 minutes easy / 15 minutes steady / 15 minutes brisk

Progression run: Aim to make each 15 min segment slightly

faster than the previous. Finish with a 5-10 min easy cool down jog

Thursday
Training

Rest

Friday
Training

20 minute easy

If you feel ok include 5 x 20 second ‘pick ups’ within the run

Saturday
Rest

Rest

Sunday
Training

10k race with good warm-up and cool-down

Mini target. Run hard and give it your best shot

Monday
Training

25 mins easy recovery

Purely recovery running after your previous 10k race

Tuesday
Rest

Rest

Wednesday
Training

Warm up then 3 x 15 minutes at threshold effort with 2 minutes walk / jog recovery, 5- 10 minutes easy jog cool down

Thursday
Training

40 minutes easy

Make sure this is a recovery run after your previous hard effort

Friday
Training

50 minutes steady

Saturday
Rest

Rest

Sunday
Rest

150 minutes – 50 minutes easy / 50 minutes comfortable / 50 minutes steady

Try to gradually increase the pace over the course of the run

Monday
Rest

Rest

Start of your taper period

Tuesday
Training

50 minutes comfortable

Wednesday
Training

Warm up, then 2 x 20 minutes at marathon race effort, 5 minutes jog recovery. Cool down.

Keep the pace controlled and dial in to the feeling of race effort

Thursday
Rest

Rest

Friday
Training

45 minutes steady

If you’re feeling ok, try to include 5 x 30 seconds ‘pick ups’ within the run. You should gradually increase your pace so you are striding out but not sprinting!

Saturday
Rest

Rest

Sunday
Training

100 minutes easy

Keep the pace relaxed. Last chance to practice fueling strategy

Monday
Rest

Rest

Tuesday
Training

35 minutes easy

Wednesday
Training

Warm up then 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute fast with 2 minutes recovery. Cool down

Aim to get progressively quicker throughout the session

Thursday
Training

Rest

Friday
Training

35 minutes easy

Saturday
Rest

Rest

Sunday
Training

60 minutes steady

Keep the pace relaxed. Avoid the temptation to do more. All the training is in the bank!

Monday
Rest

Rest

This is your final taper and preparation week

Tuesday
Training

10 minutes easy, 10 minutes at race pace, 10 minutes easy

Aim to feel relaxed and controlled

Wednesday
Training

Rest

Thursday
Training

25 minutes easy

Start your carbo-loading strategy

Friday
Rest

Rest

Saturday
Training

15 minutes very, very easy jog

Sunday
Race day

Race day

Enjoy the race and give it your best

Week 1
Jump to:
Have you already completed this?

advanced Training Plan

This is a 16 week challenge designed for an advanced runner. It could be dangerous to follow this level if you are really a beginner or intermediate runner. If the following applies to you, you have the correct guide. If your current level of running training is less than the following, go for the beginner level.

Entry requirements: advanced

  • You are already a runner

  • You have been running for a year or more

  • Your weekly long run is currently at least 15 miles

  • You have competed in 10k and half marathon events

  • You are currently comfortable with running approximately 40 miles per week

  • You have already completed a marathon and are looking to improve your time

Start date:
Anytime
Expected finish time:
2:57:00
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

6 miles steady

Tuesday
Training

60 minutes including 20 minutes easy / 20 minutes comfortable / 20 minutes steady

Progression run-aim to make each 20 minute segment slightly faster than the previous

Wednesday
Strength circuit

Strength and conditioning session

All-over body programme, including core work

Thursday
Training

9 miles comfortable

Friday
Rest

Rest

Saturday
Training

5 miles comfortable

Sunday
Training

15 miles easy

Keep the pace relaxed

Monday
Training

5 miles easy

Tuesday
Training

2 miles easy, 4 miles at threshold effort, 2 miles easy

Threshold effort should feel

‘comfortably hard’ You should be able

to give 3 - 4 word answers but not hold a full conversation

Wednesday
Strength circuit

Strength and conditioning session

Thursday
Training

9 miles comfortable

Friday
Training

6 miles easy

Saturday
Rest

Rest

Sunday
Training

15 miles easy

Consolidating last week’s long run

Monday
Training

6 miles easy

Keep the pace easy to ensure recovery after your previous long run

Tuesday
Training

Warm up, 6 x 1200 metres / 2 minutes jog recovery, cool down

Try and keep all repetitions at the same pace

Wednesday
Strength circuit

6 miles easy

Thursday
Strength circuit

Strength and conditioning session

Friday
Training

Warm up, 5 x 1 km at marathon race pace/ 1 km comfortable recovery. Cool down.

This is a continuous fartlek session. Try to keep the pace of the recoveries honest

Saturday
Rest

Rest

Sunday
Training

16 miles comfortable

Keep the pace relaxed

Monday
Training

5 miles recovery run

Tuesday
Training

Warm up then, 4 x 2 km / 3 minutes jog recovery. Cool down.

Wednesday
Strength circuit

Strength and conditioning session

Thursday
Training

7 miles comfortable

Friday
Training

2 miles easy, 5 miles at threshold effort, 2 miles easy

Saturday
Rest

Rest

Sunday
Training

18 mile easy

Practice your marathon fueling

strategy by taking drinks and / or energy gels with you

Monday
Rest

Rest

Make recovery a priority after your recent long run

Tuesday
Training

6 mile steady

Wednesday
Training

Warm up, then 10 x 400 metre / 1 minute jog recovery. Cool down.

Thursday
Strength circuit

Strength and conditioning session and easy 3 mile jog afterwards

Friday
Rest

Rest

Saturday
Training

4 miles easy

Sunday
Training

10 mile race or time trial including warm up and cool down

Mini target. Run hard and give it your best effort.

Monday
Training

5 miles easy

Make sure this is a recovery run after your previous hard effort

Tuesday
Training

8 miles comfortable

Wednesday
Strength circuit

Strength and conditioning session

Thursday
Training

Warm up, 5 x 1 mile at marathon race pace / 1 mile comfortable recovery. Cool down

This is a continuous fartlek session. Try to keep the pace of the recoveries honest

Friday
Rest

Rest

Saturday
Training

5 miles easy

Sunday
Training

18 miles comfortable

Monday
Training

5 miles easy

Tuesday
Training

8 miles comfortable

Wednesday
Rest

3 x 2 miles (3 minutes recovery) including warm-up and cool-down

Thursday
Training

Strength and conditioning session

Friday
Training

9 miles steady

Saturday
Rest

Rest

Sunday
Training

20 miles easy

Longest run so far! Keep the pace relaxed. Practice your marathon fueling strategy by taking drinks and / or energy gels with you

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following yesterday’s longer run.

Tuesday
Training

6 miles easy

Wednesday
Training

Warm up, then 8 x 800 metres / 2 mins jog recovery. Cool down

Try and keep all repetitions at the same pace

Thursday
Strength circuit

Strength and conditioning session plus 4 miles easy

Friday
Training

10 miles comfortable

Saturday
Rest

Rest

Sunday
Training

16 miles with 4 miles easy, 4 miles at marathon pace, 4 miles easy, 4 miles at marathon pace

Monday
Rest

Rest of cross training

Tuesday
Training

7 miles easy

Wednesday
Training

Warm up, then 3 x 3 km at threshold effort / 3 minutes jog recovery, cool down.

Threshold effort should feel ‘comfort 3 - 4 word answers but not hold a full conversation

Thursday
Training

Strength and conditioning session plus 4 miles easy

Friday
Training

9 miles – 3 miles easy, 3 miles comfortable, 3 miles steady

Saturday
Rest

Rest

Rest up before your upcoming long run

Sunday
Rest

21 miles comfortable

Monday
Rest

Rest or cross training

Make recovery a priority after your previous long run

Tuesday
Training

5 miles easy

Wednesday
Strength circuit

Strength and conditioning session plus 4 miles easy

Thursday
Training

6 miles including 8 x 1 minute fast / 1 minute slow

Friday
Training

5 miles easy

Saturday
Rest

Rest

Sunday
Training

Half Marathon race including warm up and easy cool down

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your weekend race

Tuesday
Training

5 miles easy

Wednesday
Training

7 miles comfortable

Thursday
Training

Warm up, 5 x 1600 metres (2 minutes jog / walk recovery between sets). Cool down.

Friday
Strength circuit

Strength and conditioning session plus 5 miles easy

Saturday
Rest

Rest

Sunday
Training

22 miles comfortable

Longest run so far! Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest or cross training

Tuesday
Training

8 miles comfortable

Wednesday
Training

1 mile easy, 3 x 2 miles at threshold pace / half mile jog recovery, 1 mile easy.

Thursday
Strength circuit

Strength and conditioning session plus 5 miles easy

Friday
Training

10 miles comfortable

Saturday
Rest

Rest

Sunday
Training

18 miles with 6 miles easy, 6 miles steady, 6 miles at marathon pace

Monday
Training

5 miles easy

Make recovery a priority after your previous long run

Tuesday
Training

8 miles comfortable

Wednesday
Training

Warm up, 2 miles at marathon pace, 2 minutes recovery, 4 x 1 km / 2 minutes jog recovery, 2 miles at marathon pace

Thursday
Strength circuit

Strength and conditioning session

Friday
Training

10 miles comfortable

Saturday
Rest

Rest

Sunday
Training

20 miles comfortable

This is your longest run - your long runs will scale back in distance now

Monday
Rest

Rest or cross training

Focus on eating and resting well to optimise recovery following your long run

Tuesday
Training

7 miles comfortable

Wednesday
Training

Warm up, then 2 x 3 miles at marathon race effort, 5 minutes jog recovery. Cool down

Keep the pace controlled and dial in to the feeling of race effort

Thursday
Strength circuit

Strength and conditioning session plus 5 miles easy

Friday
Training

6 miles steady

If you’re feeling ok, try to include 5 x 30 second ‘pick ups’ within the run

Saturday
Rest

Rest

Sunday
Training

15 miles comfortable

Keep the pace relaxed

Monday
Training

5 miles easy

Try to get off-road if possible

Tuesday
Training

6 miles comfortable

Wednesday
Training

Warm up, then 5 x (800 metre / 90 seconds recovery/ 400 metres) 90 seconds recovery. Cool down

Thursday
Strength circuit

Strength and conditioning session

 Your last strength and conditioning session 

Friday
Training

3 miles easy

Saturday
Rest

Rest

Sunday
Training

10 miles comfortable

Keep the pace relaxed. Avoid the temptation to do more. All the training is in the bank!

Monday
Training

Rest

Try to get a massage early this week

Tuesday
Training

1 mile warm-up, 1 mile at marathon pace, 1 mile cool-down

Aim to feel relaxed and controlled

Wednesday
Training

4 miles steady

Thursday
Training

4 miles easy

Start your carbo-loading strategy

Friday
Rest

Rest

Saturday
Training

2 miles very easy

Sunday
Race day

Race day!

Week 1
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