Andy's Marathon Schedules

Two 12 week marathon training schedules by Andy Phillips.

Andy's 'Get You Round' Marathon Schedule

Week Mon Tues Wed Thur Fri Sat Sun

Weekly
Mileage

 Notes
1 4 miles 6 miles Rest 5 miles Rest 3 miles 10 miles 28 miles  
2 4 5 5 6 Rest 3 12 35  
3 4 6 7 5 Rest 3 14 39  
4 4 6 Rest 6 Rest Rest 11 28 recovery week
5 4 6 8 5 Rest 4 16 43  
6 4 5 9 6 Rest 4 15 43  
7 4 6 12 6 Rest 3 18 49  
8 4 6 4 5 Rest Rest Half Marathon 32 recovery week
9 4 5 12 6 Rest 3 22 52  
10 4 6 10 6 Rest 5 18 49  
11 4 5 8 5 Rest Rest

5m/10K Race
or 10m easy

 32  
12 4 4 Rest 3 Rest Rest Marathon 37  

Andy's 3 Hour Marathon Schedule

Week Mon Tues Wed Thur Fri Sat Sun
1

5 easy
7:30 - 8:30 pace

3 x 1.5 mi
5 min rec
6 min pace

 6 steady 7min pace

2 easy
3 hard
1 easy

 Rest

5 easy
7:30 - 8:00 min pace

16 steady
7:00 - 7:30 min pace
2 5 easy 6 miles
6:30 pace		 8 steady 6 steady Rest 6 easy 13 steady
3 5 easy

8 x 1/2 mi
2 min rec

 6 steady 6 steady Rest 5 easy 20 steady
4 5 easy

6 miles
6:30 pace

 12 steady

2 easy
4 hard
1 easy

 Rest 6 easy 16 steady
5 5 easy

5 x 1 mile
3 min rec

 10 steady 6 steady Rest 5 easy 22 steady
6 5 easy

6 miles
6:30 pace

 6 steady 5 easy Rest 4 easy Half marathon or time trial
7 5 easy

3 x 1.5 mi
5 min rec
6 min pace

 14 steady
1 easy
1 steady
1 hard
1 steady
1 easy
 Rest 6 easy 15 steady
8 5 easy 2 x 2 mi
5 min rec
6 min pace 		10 steady

1 easy
5 hard
1 easy

 Rest 5 easy 24 steady
9 5 easy

6 x 1.5 mi
3 min rec

 6 steady 6 easy Rest 4 easy 5 mile / 10 K race or time trial
10 5 easy 6 steady 10 steady

1 easy
6 hard
1 easy

 Rest 6 easy 20 steady
11 5 easy

6 x 1 mile
3 min rec
6min pace

 8 steady 6 steady Rest 5 easy 12 steady
12 5 easy 6 miles fartlek 5 steady 4 easy Rest Rest Marathon

 
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