2018London Marathon Training Plan – For Intermediate Runners

Week
Commencing / Monday
(Rest) / Tuesday
(Speed) / Wednesday
(Recovery) / Thursday
(MP Tempo) / Friday
(Rest or Recovery) / Saturday
(Easy + MP Park Run + Easy) / Sunday
(Long)
25th
December / Poole Park Run ;-) / Boxing Day 10k / 3 Miles / 5 Miles / Rest or 4 Miles / Park Run / Rest
1st
January / 6 Miles orBroadstone ¼ / Rest / 4 Miles / 5 Miles / Rest or 4 Miles / Somerely 10k / 10 Miles
88h
January / Rest / Speed Session / 4 Miles / 6 Miles / Rest or 5 Miles / 5 Miles or Dark Moors 5 or 10 miles / 12 Miles
15th
January / Rest / Speed Session / 5 Miles / 7 Miles / Rest or 6 Miles / 6 Miles / Dirty Devil Stampede 10k or 15k (Purbeck Run)
22rd
January / Rest / Speed Session / 6 Miles / 7 Miles / Rest or 5 Miles / 5 Miles / 13 Miles
29th
January / Rest / Speed Session / 5 Miles / 7 Miles / Rest or 6 Miles / 6 Miles / 13 Miles or Blackmore Vale 1/2
5h
February / Rest / Speed Session / 5 Miles / 8 Miles / Rest or 6 Miles / 14 Miles if you’re a Marshal / 14 Miles (Lytchett 10 + 4 miles)
12th
February / Rest / Speed Session / 6 Miles / 8 Miles / Rest or 6 Miles / 7 Miles / SikaTrail 10k or 15 Miles
19th
February / Rest / Speed Session / 5 Miles / 8 Miles / Rest or 6 Miles / 6 Miles / 16 MilesBournemouth 10 + 6 miles)
26th
February / Rest / Speed Session / 6 Miles / 8 Miles / Rest or 7 Miles / Rhayader 30k or 6 Miles / 18 Miles
55h
March / Rest / Speed Session / 5 Miles / 9 Miles / Rest or 7 Miles / 6 Miles or Larmer Tree 10 / 16 – 18Miles
12th
March / Rest / Speed Session / 6 Miles / 9 Miles / Rest or 6 Miles / 6 Miles / 20 Miles
19th
March / Rest / Speed Session / 5 Miles / 9 Miles / Rest or 6 Miles / 8 Miles / 22 Miles
26th
March / Rest / Speed Session / 6 Miles / 10 Miles / Rest or 6 Miles / Boscombe ¼ Marathon / 16 -18 Miles
2nd
April / Rest / Speed Session / 5 Miles / 10 Miles / Rest or 7 Miles / 8 Miles / Salisbury 10mile
9th
April / Rest / Speed Session / Rest / 10 Miles / Rest / Park Run / 10 Miles
16th
April / Rest / Rest / 4 Miles easy / Off / Off / 2 Miles / Race

MP = Marathon Pace Tempo Run