Training Guides

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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