Training programmes
In association with Up and Running
Six-day training programme
This programme is divided over 21 weeks and involves training for six days out of seven.
Training programme (miles)
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total number of miles |
1 |
0 |
2 |
4 |
3 |
4 |
2 |
5 |
20 |
2 |
0 |
3 |
4 |
3 |
4 |
3 |
6 |
23 |
3 |
0 |
3 |
4 |
3 |
4 |
3 |
7 |
24 |
4 |
0 |
3 |
5 |
3 |
5 |
3 |
8 |
27 |
5 |
0 |
3 |
5 |
3 |
6 |
3 |
9 |
29 |
6 |
0 |
3 |
6 |
3 |
6 |
2 |
10 |
30 |
7 |
0 |
3 |
7 |
3 |
6 |
3 |
11 |
33 |
8 |
0 |
3 |
7 |
3 |
6 |
3 |
12 |
34 |
9 |
0 |
3 |
7 |
3 |
7 |
3 |
13 |
36 |
10 |
0 |
3 |
7 |
4 |
7 |
3 |
14 |
38 |
11 |
0 |
4 |
7 |
4 |
7 |
3 |
15 |
40 |
12 |
0 |
4 |
7 |
4 |
7 |
4 |
16 |
42 |
13 |
0 |
3 |
8 |
5 |
7 |
3 |
18 |
44 |
14 |
0 |
4 |
10 |
4 |
8 |
4 |
15 |
45 |
15 |
0 |
4 |
8 |
4 |
8 |
4 |
18 |
46 |
16 |
0 |
4 |
12 |
4 |
10 |
4 |
16 |
50 |
17 |
0 |
4 |
10 |
4 |
3 |
0 |
20 |
41 |
18 |
0 |
4 |
7 |
4 |
5 |
3 |
15 |
38 |
19 |
0 |
4 |
10 |
3 |
7 |
3 |
8 |
35 |
20 |
0 |
3 |
5 |
3 |
2 |
2 |
0 |
15 |
21 |
Race day |
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26.2 |
You should aim to keep the following pace when completing the training programme:
Training programme (pace)
1 mile |
2 miles |
3 miles |
5 miles |
6 miles |
10 miles |
Half marathon |
Full marathon |
4:30 |
9:00 |
13:30 |
22:30 |
27:00 |
45:00 |
59:00 |
1:57:59 |
4:40 |
9:20 |
14:00 |
23:20 |
28:00 |
46:40 |
1:01:20 |
2:02:30 |
4:50 |
9:40 |
14:30 |
24:10 |
29:00 |
48:20 |
1:03:20 |
2:06:40 |
5:00 |
10:00 |
15:00 |
25:00 |
30:00 |
50:00 |
1:05:33 |
2:11:06 |
5:10 |
10:20 |
15:30 |
25:50 |
31:00 |
51:40 |
1:07:40 |
2:15:20 |
5:20 |
10:40 |
16:00 |
26:40 |
32:00 |
53:20 |
1:09:55 |
2:19:50 |
5:30 |
11:00 |
16:30 |
27:30 |
33:00 |
55:00 |
1:12:06 |
2:24:12 |
5:40 |
11:20 |
17:00 |
28:20 |
34:00 |
56:40 |
1:14:14 |
2:28:28 |
5:50 |
11:40 |
17:30 |
29:10 |
35:00 |
58:20 |
1:16:31 |
2:33:02 |
6:00 |
12:00 |
18:00 |
30:00 |
36:00 |
1:00:00 |
1:18:40 |
2:37:19 |
6:15 |
12:30 |
18:45 |
31:15 |
37:30 |
1:02:30 |
1:21:56 |
2:43:53 |
6:30 |
13:00 |
19:30 |
32:30 |
39:30 |
1:05:00 |
1:25:00 |
2:50:00 |
6:45 |
13:30 |
20:15 |
33:45 |
40:30 |
1:07:30 |
1:28:29 |
2:56:58 |
7:00 |
14:00 |
21:00 |
35:00 |
42:00 |
1:10:00 |
1:31:42 |
3:03:24 |
7:15 |
14:30 |
21:45 |
36:10 |
43:30 |
1:12:30 |
1:34:57 |
3:09:55 |
7:30 |
15:00 |
22:30 |
37:30 |
45:00 |
1:15:00 |
1:38:15 |
3:16:30 |
7:45 |
15:30 |
23:15 |
38:45 |
46:30 |
1:17:30 |
1:42:31 |
3:23:03 |
8:00 |
16:00 |
24:00 |
40:00 |
48:00 |
1:20:00 |
1:44:52 |
3:29:45 |
8:15 |
16:30 |
24:45 |
41:15 |
49:30 |
1:22:30 |
1:48:06 |
3:36:13 |
8:30 |
17:00 |
25:30 |
42:30 |
51:00 |
1:25:00 |
1:51:21 |
3:42:42 |
8:45 |
17:30 |
26:15 |
43:45 |
52:30 |
1:27:30 |
1:54:40 |
3:49:20 |
9:00 |
18:00 |
27:00 |
45:00 |
54:00 |
1:30:00 |
1:58:00 |
3:55:58 |
9:15 |
18:30 |
27:45 |
46:15 |
55:30 |
1:32:30 |
2:01:10 |
4:02:20 |
9:30 |
19:00 |
28:30 |
47:30 |
57:00 |
1:35:00 |
2:04:30 |
4:09:00 |
9:45 |
19:30 |
29:15 |
48:45 |
58:30 |
1:37:30 |
2:07:48 |
4:15:35 |
10:00 |
20:00 |
30:00 |
50:00 |
1:00:00 |
1:40:00 |
2:11:05 |
4:22:11 |
11:00 |
22:00 |
33:00 |
55:00 |
1:06:00 |
1:50:00 |
2:24:12 |
4:48:24 |
12:00 |
24:00 |
36:00 |
1:00:00 |
1:12:00 |
2:00:00 |
2:37:19 |
5:14:38 |
Five-day training programme
This programme is divided over 21 weeks and involves training for five days out of seven.
It is designed for first time marathon runners with basic fitness who can
run constantly for 30 minutes.
Training programme (miles)
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total number of miles |
1 |
3 |
0 |
4 |
3 |
0 |
3 |
5 |
18 |
2 |
0 |
3 |
4 |
4 |
0 |
3 |
6 |
20 |
3 |
0 |
3 |
4 |
4 |
0 |
3 |
8 |
22 |
4 |
3 |
4 |
4 |
4 |
0 |
4 |
10 |
26 |
5 |
3 |
0 |
3 |
4 |
0 |
3 |
5 |
18 |
6 |
0 |
4 |
4 |
4 |
0 |
4 |
12 |
28 |
7 |
0 |
4 |
5 |
5 |
0 |
5 |
10 |
29 |
8 |
0 |
5 |
6 |
5 |
0 |
4 |
12 |
32 |
9 |
0 |
5 |
6 |
4 |
0 |
3 |
16 |
34 |
10 |
0 |
3 |
3 |
5 |
0 |
3 |
10 |
24 |
11 |
0 |
5 |
4 |
6 |
0 |
3 |
18 |
36 |
12 |
0 |
6 |
6 |
6 |
0 |
5 |
14 |
37 |
13 |
0 |
5 |
5 |
5 |
0 |
3 |
20 |
38 |
14 |
0 |
6 |
8 |
6 |
0 |
5 |
15 |
40 |
15 |
0 |
6 |
8 |
7 |
0 |
6 |
16 |
42 |
16 |
0 |
7 |
8 |
7 |
0 |
3 |
20 |
45 |
17 |
0 |
8 |
7 |
7 |
0 |
5 |
16 |
43 |
18 |
0 |
8 |
6 |
6 |
0 |
6 |
10 |
36 |
19 |
0 |
4 |
4 |
3 |
0 |
5 |
6 |
22 |
20 |
0 |
3 |
3 |
4 |
0 |
3 |
0 |
13 |
21 |
Race day |
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26.2 |
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