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Monday, December 29, 2014

My Beginners Easy 17 Week Marathon Training Plan - Running for Mind





I've created a really easy, realistic, 17 week marathon training plan for the Virgin London Marathon. Although it's structured around my goals and the runs are based around key dates in my social calendar (birthdays, skiing holiday, social events, work) I believe that this can be adapted and used by any first time marathon runner as a guide for fitting in marathon training around their work schedule and social life. I aim to complete the marathon in 4 1/2 - 5 hours and have previously ran a half marathon in 2 1/2 hours.

Week 1: 29th December - 5th January

Monday- 6k easy run  
Tuesday- Rest
Wednesday- 6k easy run
Thursday- Cross Train
Friday- 6k easy run
Saturday- Rest
Sunday- 10k long run

Week 2: 5th January - 12th January

Monday- 6k steady run  
Tuesday- Rest
Wednesday- 7k easy run
Thursday- Cross Train
Friday- 7k easy run
Saturday- Rest
Sunday- 10k long run

Week 3: 12th January - 19th January

Monday- 12k steady run  
Tuesday- Rest
Wednesday- 10k easy run
Thursday- 7k easy run
Friday- Rest
Saturday- Cross Train
Sunday- 13k long run

Week 4: 19th January - 26th January

Monday- 7k steady run  
Tuesday- Rest
Wednesday- 7k easy run
Thursday- Cross Train
Friday- 7k easy run
Saturday- Rest
Sunday- 15k long run

Week 5: 26th January - 1st February

Monday- Rest
Tuesday- 10k long run
Wednesday- 7k easy run
Thursday- Cross Train
Friday- 12k long run
Saturday- Rest
Sunday- 6k steady run

Week 6: 2nd February - 8th February

Monday- 12k steady run
Tuesday- Rest
Wednesday- 7k easy run
Thursday- 7k easy run
Friday- Rest
Saturday- 17k long run
Sunday- Cross Train

Week 7: 9th February - 15th February

Monday- 12k steady run
Tuesday- 6k easy run
Wednesday- Rest
Thursday- Cross Train
Friday- Cross Train
Saturday- 7k easy run
Sunday- 7k easy run

Week 8: 16th February - 22nd February

Monday- Rest
Tuesday- 10k easy run
Wednesday- Rest
Thursday- 10k easy run
Friday- Cross Train
Saturday- Rest
Sunday- Richmond Half Marathon

Week 9: 23rd February - 1st March

Monday- 7k easy run
Tuesday- Rest
Wednesday- 10k easy run
Thursday- 7k easy run
Friday- Cross Train
Saturday- 18k long run - run from East Finchley to Brixton
Sunday- Rest

Week 10: 1st March - 8th March

Monday- 6k easy run
Tuesday- 7k easy run
Wednesday- 14k long run
Thursday- Rest
Friday- 8k easy run
Saturday- 6k easy run
Sunday- Rest

Week 11: 8th March - 15th March

Monday- 12k steady run
Tuesday- Rest
Wednesday- 7k easy run
Thursday- 7k easy run
Friday- Rest
Saturday- Rest
Sunday- Kingston Breakfast Run 16.2 miles


Week 12: 16th March - 22nd March

Monday- Rest
Tuesday- 7k easy run
Wednesday- Cross train
Thursday- 7k easy run
Friday- 4k easy run
Saturday- Rest
Sunday- Hyde Park 20 miles

Week 13: 23rd March - 29th March

Monday- Rest
Tuesday- 3k easy run
Wednesday- 7k easy run
Thursday- Cross train
Friday- 10k steady run
Saturday- Rest
Sunday- 18k long run - run from East Finchley to Brixton

Week 14: 30th March - 5th April

Monday- 7k steady run
Tuesday- Rest
Wednesday- 10k easy run
Thursday- Cross train
Friday- 5k easy run
Saturday- Rest
Sunday- Windsor Marathon Preparation Run 20 miles

Week 15: 6th April - 12th April

Monday- Rest
Tuesday- 3k easy run
Wednesday- 10k easy run
Thursday- Cross train
Friday- 7k easy run
Saturday- 16k long run
Sunday- 6k easy run

Week 16: 13th April - 19th April

Monday- 12k steady run
Tuesday- rest
Wednesday- 7k easy run
Thursday- Cross train
Friday- 7k easy run
Saturday- Rest
Sunday- 10k steady run

Week 17: 13th April - 19th April

Monday- 7k steady run
Tuesday- rest
Wednesday- 7k easy run
Thursday- Cross train
Friday- 7k easy run
Saturday- 10 minute
Sunday- RACE DAY