Jim MacBrayne's Home Page
Sub-3 hour marathon training schedule
         
Day
  Day
 
Week one - 53 miles
  
Week two - 44 miles
   
 
1
 13 miles  
1
 14 miles
2
 6 miles fast  
2
 6 miles fast
3
 am 5 miles  
3
 am 5 miles
pm 6 x 600m  
pm 10 x 400m
4
 8 miles  
4
 3 miles
5
 am 5 miles  
5
 am 5 miles
pm 40 mins fartlek  
pm 8 x 200m hills
6
 Rest  
6
 Rest
7
 8 miles  
7
 7 miles
   
 
   
 
Week 3 - 56 miles  
Week 4 - 45 miles
   
 
1
 15 miles  
1
 10 miles
2
 6 miles fast  
2
 6 miles fast
3
 am 5 miles  
3
 am 5 miles
pm 4 x 1000m  
pm 6 x 600m
4
 10 miles  
4
 8 miles
5
 am 5 miles  
5
 am 5 miles
pm 40 mins fartlek  
pm 10 x 200m hills
6
 Rest  
6
 Rest
7
 8 miles  
7
 7 miles
   
 
Week 5 - 58 miles  
Week 6 - 53 miles
   
 
1
 16 miles  
1
 15 miles
2
 6 miles fast  
2
 6 miles fast
3
 am 5 miles  
3
 am 5 miles
pm 10 x 400m  
pm 4 x 1000m
4
 10 miles  
4
 10 miles
5
 am 5 miles  
5
 am 5 miles
pm 50 mins fartlek  
pm 10 x 200m hills
6
 Rest  
6
 Rest
7
 7 miles  
7
 8 miles
   
 
Week 7 - 62 miles  
Week 8 - 53 miles
   
 
1
 18 miles  
1
 15 miles
2
 6 miles fast  
2
 6 miles fast
3
 am 5 miles  
3
 am 5 miles
pm 6 x 600m  
pm 12 x 400m
4
 12 miles  
4
 11 miles
5
 am 5 miles  
5
 am 5 miles
pm 40 mins fartlek  
pm 10 x 200m hills
6
 Rest  
6
 Rest
7
 9 miles  
7
 7 miles
   
 
Week 9 - 63 miles  
Week 10 - 53 miles
   
 
1
 18 miles  
1
 15 miles
2
 6 miles fast  
2
 6 miles fast
3
 am 5 miles  
3
 am 5 miles
pm 4 x 1000m  
pm 6 x 600m
4
 12 miles  
4
 11 miles
5
 am 5 miles  
5
 am 5 miles
pm 50 mins fartlek  
pm 12 x 200m hills
6
 Rest  
6
 Rest
7
 8 miles  
7
 7 miles
   
 
Week 11 - 69 miles  
Week 12 - 53 miles
   
 
1
 20 miles  
1
 15 miles
2
 6 miles fast  
2
 6 miles fast
3
 am 5 miles  
3
 am 5 miles
pm 12 x 400m  
pm 6 x 600m
4
 14 miles  
4
 11 miles
5
 am 5 miles  
5
 am 5 miles
pm 50 mins fartlek  
pm 12 x 200m hills
6
 Rest  
6
 Rest
7
 10 miles  
7
 7 miles
   
 
Week 13 - 62 miles  
Week 14 - 59 miles
   
 
1
 20 miles  
1
 15 miles
2
 6 miles fast  
2
 6 miles fast
3
 am 5 miles  
3
 am 5 miles
pm 4 x 1000m  
pm 8 x 400m
4
 15 miles  
4
 12 miles
5
 am 5 miles  
5
 am 5 miles
pm 40 mins fartlek  
pm 15 x 200m hills
6
 Rest  
6
 Rest
7
 8 miles  
7
 10 miles
   
 
Week 15 - 49 miles  
Week 16 - 25 miles
   
 
1
 15 miles  
1
 10 miles
2
 5 miles fast  
2
 Rest
3
 am 5 miles  
3
 2 x 1000m
pm 4 x 600m  
4
 6 miles
4
 10 miles  
5
 Rest
5
 40 mins fartlek  
6
 4 miles
6
 Rest  
7
 3 miles jog
7
 7 miles