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Wednesday + Saturday + Sunday 6AM

Marathon Plan // INT

Week starting.. Rest Easy Speed Rest Steady/Strides Easy  Long
Mon Tues Weds Thurs Fri Sat  Sun
Week 1: 24th June Rest Easy 45 mins Interval Session – 10 min warm up,  3 x 20 sec strides,
3 x 2 km @ half marathon pace,  2 mins rest between each, 10 min warm down
Rest 50 mins + 4 x 10 sec strides @ 80%  Easy 40 mins 90 mins
Week 2: 1st July Rest Easy 45 mins Tempo Session – 15 min jog warm up, 
4 x 30 sec strides,  30 mins at  marathon race pace,
 10 min jog warm down
Rest 50 mins + 4 x 10 sec hill strides @ 80%  Easy 40 mins 1 hr 40 mins
Week 3: 8th July Rest Easy 50 mins Fartlek Session – 10 min warm up jog, 
3 min @ 70% 1 min jog x 3,
2 min @ 75% 1 min jog x 3,
1 min @ 80% 1 min jog x 4,
10 min jog 
Rest 50 mins + 4 x 15 sec strides @ 80%  Easy 45 mins 1 hr 50 mins
Week 4: 15th July Rest Easy 50 mins Interval Session – 15 min warm up,  3 x 20 sec strides,
5 x 1 mile @ 10km  pace,  2 mins rest between each,
10 min warm down
Rest 50 mins + 4 x 15 sec hill strides @ 80%  Easy 45 mins 2 hrs
Week 5: 22nd July Rest Easy 60 mins Fartlek Session – 15 min warm up jog,
 1km @  10km pace , 1 km @ marathon pace x 5 =  10 km
10 min jog warm down  
Rest 60 mins + 10, 20, 30, 40 sec strides @ 80%  Easy 50 mins 2 hrs 15 mins
Week 6: 29th July Rest Easy 60 mins Progressive Tempo  - 15 min  warm up, 4 x30 sec strides,  25 mins at  half marathon race pace, 8 mins @ 10k pace,  10 min jog Rest 60 mins + 10, 20, 30, 40 sec hill strides @ 80%  Easy 50 mins 2 hrs 30 mins
Week 7: 5th August Rest Easy 65 mins Interval Session – 15 min warm up,  3 x 20 sec strides,
7-8 x 1 km @ 10km  pace,  80 sec  rest between each, 15 min warm down
Rest 60 mins + 15, 25, 35, 45 sec strides @ 80%  Easy 60 mins 2 hrs 30 mins
Week 8: 12th August (down week)  Rest Easy 50 mins Easy long run - 80 mins Rest 60 mins + 15, 25, 35, 45 sec hill strides @ 80%  Easy 40 mins 90 mins easy 
Week 9: 19th August Rest Easy 60 mins Tempo Session – 15 min jog warm up,  4 x 30 sec strides,  40 mins at  marathon race pace,
 10 min jog warm down
Rest 65 mins + 20, 30, 40 sec strides @ 80% x 2 sets  Easy 60 mins 2 hrs 45 mins
Week 10: 26th August Rest Easy 60 mins Interval Session – 15 min warm up,  3 x 20 sec strides,  3 x 3 km @ half marathon pace,   2 mins rest between each, 15 min warm down Rest 65 mins + 20, 30, 40 sec hill strides @ 80% x 2 sets  Easy 60 mins 2 hrs 15 mins incld. 15 min @ mara pace
Week 11: 2nd Sept  Rest Easy 65 mins Progressive Tempo  - 15 min  warm up, 4 x30 sec strides,  30 mins at  half marathon race pace, 15 mins @ 10k pace,  10 min jog Rest 70 mins + 25, 35, 45 sec strides @ 80% x 2 sets  Easy 50 mins 3 hrs
Week 12: 9th Sept  Rest Easy 65 mins Interval Session – 15 min warm up,  3 x 20 sec strides,
10 x 1 km @ 10km  pace,  90 sec  rest between each, 15 min warm down
Rest 70 mins + 25, 35, 45 sec hill strides @ 80% x 2 sets  Easy 65 mins 2 hrs 15 mins incld. 25 min @ mara pace
Week 13: 16th Sept Rest Easy 60 mins Interval Session – 15 min warm up,  3 x 20 sec strides,
4 x 4 km @ half marathon pace,   1 km easy between each, 15 min warm down
Rest 65 mins + 10, 20, 30 sec strides @ 80% x 2 sets  Easy 50 mins 3 hrs
Week 14: 23 Sept  Rest Easy 60 mins Mixed Session – 15 min warm up, 30 mins @  mara pace,3 min rest, 3 x 3km @ half mara pace, 2 min rest, 15 min warm down Rest 65 mins + 10, 20, 30 sec hill strides @ 80% x 2 sets  Easy 45 mins 2 hrs 30 mins incld. 30 min @ mara pace
Week 15: 30th Sept Rest Easy 50 mins Tempo Session – 15 min warm up,
3 x 20 sec strides,
30 mins @ half mara pace,
15 min warm down
Rest 50 mins + 4 x 15 sec strides @ 80%  Easy 40 mins Easy 80 mins
Week 16: 7th Oct  Rest Easy 40 mins Easy 35 mins Rest Rest Day  Easy 15 mins Race Day 

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