Week One(19M) Mon 3M (miles) (or 30 mins, if you prefer to train by time) easy Tue Rest Wed 4M (40 mins) easy Thu 2M (18 mins) marathon pace Fri Rest Sat 3M (30 mins) easy Sun 7M (70 mins) easy
Week Two(25M) Mon Rest Tue 5M consisting of the following: 1M jog, then 2 x 1.5M (or 13 mins) tempo pace, with 400m (3-min) jog recoveries between sets, then 1M jog Wed 5M (50 mins) easy Thu 1M jog, then 2M (18 mins) marathon pace, then 1M jog Fri Rest Sat 3M (30 mins) easy Sun 8M (80 mins) easy
Week Three(29M) Mon Rest Tue 6M consisting of the following: 1M jog, then 3 x 1M (or 8:30 mins) tempo pace, with 400m (3-min) jog recoveries between sets, then 1M jog Wed 6M (60 mins) easy Thu 1M jog, then 3M (27 mins) marathon pace, then 1M jog Fri Rest Sat 3M (30 mins) easy Sun 9M (90 mins) easy
Week Four(27M) Mon Rest Tue 5M consisting of the following: 1M jog, then 4 x 800m (or 4 mins) tempo pace, with 200m (2-min) jog recoveries, then 1M jog Wed 7M (70 mins) easy Thu 1M jog, then 2M (16 mins) brisk, then 1M jog Fri Rest Sat 3M (30 mins) easy Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-50:00 10K or sub-40:00 5-miler
Week Five(30M) Mon Rest Tue 1M jog, then 4M (or 40 mins) fartlek, then 1M jog Wed 5M (50 mins) easy Thu 5M (50 mins) easy Fri Rest Sat 3M (30 mins) easy Sun 11M (1hr 50) easy
Week Six(33M) Mon Rest Tue 6M consisting of the following: 1M jog, then 8 x 2 mins uphill, jog back down. Then 1M jog at end of session Wed 6M (60 mins) easy Thu 1M jog, then 3M (25 mins) tempo, then 1M jog Fri Rest Sat 3M (30 mins) easy Sun 13M (2hrs 10) easy
Week Seven(37M) Mon Rest Tue 6M consisting of 1M jog and strides, then 10 x 400 at 5K pace, with 200m (1-min 30) jog recoveries between reps, then 1M jog Wed 7M (70 mins) easy Thu 6M (60 mins) easy Fri Rest Sat 3M (30 mins) easy Sun 15M (2hrs 30) easy
Week Eight(31M) Mon Rest Tue 5M consisting of the following: 1M jog and strides, then 12 x 200m at mile pace, with 200m (1-min) jog recoveries between reps, then 1M jog Wed 7M (70 mins) easy Thu 1M jog, then 2M (16 mins) tempo pace, then 1M jog Fri Rest Sat 3M (30 mins) easy Sun Race (ideally half-marathon) (15M inc warm up/ cool down)
Week Nine (41M) Mon Rest Tue 6M consisting of the following: 1M jog and strides, 10 x 90 seconds uphill, jog back down, then 1M jog at end of session Wed 7M (70 mins) easy Thu 8M (80 mins) easy Fri Rest Sat 3M (30 mins) easy Sun 17M (2hrs 55) easy
Week Ten(38M) Mon Rest Tue 7M consisting of the following: 1M jog, 3 x 1.5M (or 13mins) tempo, with 400m (or 3-min) jog recoveries between reps, the 1M jog Wed 8M (82 mins) easy Thu 1 mile jog, then 3M (26 mins) tempo, then 1M jog Fri Rest Sat 3M (30 mins) easy Sun Half-marathon. Aim for sub-1:50 (15M inc warm up and cool down)
Week Eleven(43M) Mon Rest Tue 1M jog, then 5M (or 50 mins) fartlek, then 1M jog Wed 6M (60 mins) easy Thu 8M (80 mins) easy Fri Rest Sat 3M (30 mins) easy Sun 19M (3hrs 15) easy
Week Twelve(43M) Mon Rest Tue 7M consisting of: 1M jog and strides, 4 x 1M (or 9 mins) marathon pace with 200m (or 90 secs) jog recoveries, then 1M jog Wed 7M (70 mins) easy Thu 1M jog, then 3M (26 mins) tempo, then 1M jog Fri Rest Sat 3M (30 mins) easy Sun 21M (3hrs 35) easy
Week Thirteen (42M) Mon Rest Tue 6M consisting of the following: 1M jog and strides, then 10 x 90 seconds uphill, jog back down, then 1M jog at end of session Wed 7M (70 mins) easy Thu 1M jog, 4M (34 mins) tempo, then 1M jog Fri Rest Sat 3M (30 mins) easy or parkrun Sun 20M (3hrs 25) slow
Week Fourteen(39M) Mon Rest Tue 1M jog, then 6 x 800m (or 4 mins) at 10K pace, with 100m (or 1-min) jog recoveries between sets, then 1M jog Wed 6M (60 mins) easy Thu 7M (70 mins) easy Fri Rest Sat 3M (30 mins) easy Sun 18M (3hrs 05) easy
Week Fifteen (30M) Mon Rest Tue 5M of the following: 1M jog, then 8 x 400m (or 90 secs) at 5K pace, with 200m (or 2-min) jog recoveries between sets, then 1M jog Wed 5M (50 mins) easy Thu 1M jog, then 3M (25 mins) tempo, then 1M jog Fri Rest Sat 3M (30 mins) easy Sun 12M (2hrs) easy
Week Sixteen(35M inc race) Mon Rest Tue 4M consisting of the following: 1M jog, then 10 x 200m (or 45 secs fast) at 5K pace, with 100m (or 30 secs) jog recoveries between sets, the 1M jog Wed 3M (30 mins) easy Thu Rest Fri Rest Sat 2M (or 20 mins) easy Sun Race day