Clapham Runners Marathon training schedule courtesy of Jon Munroe

Target times are for 4:00 to 4:30 - Run faster or slower by 5-10% where appropriate to suit your target time

WEEK STARTING – 6 February 2011
Monday 5 miles 1 mile 8min-9min X 5 2mins recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 7 miles 7 miles 55mins-1.5mins
Saturday - REST
Sunday 10 miles 10 miles 1hr20-1hr30
Weekly mileage total 30 miles

WEEK TWO -
Monday 4 mile 16 x 400mtrs 8 min mile pace 90sec recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 8 miles 8 miles 1.05hr-1.15mins
Saturday - REST
Sunday 12 miles 12 miles 1hr40-1.50hrs
Weekly mileage total 32 miles


WEEK THREE -
Monday 6 miles 1 mile 8min-9min X 6 2mins recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 9 miles 1.15-1.25mins
Saturday - REST
Sunday 12 miles 13 miles 2h-1..55hrs
Weekly mileage total 35 miles

WEEK FOUR -
Monday 4 mile 18 x 400mtrs 8 min mile pace 90sec recov between each
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 8 miles 8 miles 1.hr-1.10mins
Saturday - REST
Sunday 11 miles 11 miles 1hr30-1.40hr
Weekly mileage total 31 miles

WEEK FIVE -
Monday 10 miles 2 mile x 5 8 min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 10 miles 10 miles 1.20-1.30mins
Saturday - REST
Sunday 14 miles 14 miles 2hr-2hr10hmin
Weekly mileage total 42 miles

WEEK SIX -
Monday 2 mile 200x14 30 sec reov between each 7min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 9 miles 70-80mins
Saturday - REST
Sunday 20 miles 20 miles 3hr-3hr30min
Weekly mileage total 39 miles


WEEK SEVEN -
Monday 12 miles 2 mile x 6 8 min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 12 miles 12 miles 1.20-1.30mins
Saturday - REST
Sunday 16 miles 16 miles 2.10hr-2hr20hmin
Weekly mileage total 48 miles

WEEK EIGHT –
Monday 2 mile 300x10 30 sec recov between each 7min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 9 miles 65-75mins
Saturday - REST
Sunday 6 miles 6 miles 50-55min
Weekly mileage total 25 miles

WEEK NINE -
Monday 3 miles 1 mile x 3 2min recov between each 8 min to 9min mile pace
Tuesday Approx 3-4 miles Clapham Common
Wednesday - REST
Thursday Approx 3-4 miles Training at Battersea
Friday 9 miles 3x3 miles 3mins recov between each 25-28mins
Saturday - REST
Sunday 7 miles 7 miles 1hr-1hr.05min
Weekly mileage total 27 miles

WEEK TEN –
Monday 1.2 mile 200x10 1 min recov between each 7min mile pace
Tuesday Approx 3-4 miles Clapham Common LIGHT SESSION
Wednesday - REST
Thursday 1.5 miles Light 15 min run
Friday - REST
Saturday - REST
Sunday - RACE DAY
Weekly mileage total