Chis Loxton London Marathon Training Schedule

8/14/2019 Chis Loxton London Marathon Training Schedule

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LONDON MARATHON 2010 TRAINING SCHEDULE

WEEK 20 (w/e 6/12/09)Mon 30/11 Rest day

Tues 01/12 Club run good pace throughout (8-10 miles)

Wed 02/12 Rest day

Thurs 03/12 Club speed endurance session (or 1hour steady pace run but include a 15

mins. tempo pace surge within that run).

Fri 04/12 Rest day

Sat 05/12 10 mile steady pace run (aim for 7:30mpm =75mins.)

Sun 06/12 1hr 30mins steady pace run aim for 12 miles (7:30mpm pace) or 96mins at

8mpm pace.

WEEK 19 (w/e 13/12/09)Mon 07/12 Rest day

Tues 08/12 Good pace run aim for 10 miles

Wed 09/12 Rest day

Thurs 10/12 Club speed endurance (or 1hour steady pace but include a 20mins.Tempo

pace surge within the run)

Fri 11/12 Rest day

Sat 12/12 10 mile steady pace (7:30 x 8mpm pace)

Sun 13/12 13.5 mile steady pace run (7:30 x 8mpm pace)

WEEK 18 (w/e 20/12/09)

Mon 14/12 Rest day

Tues 15/12 Good pace run aim for 10 miles

Wed 16/12 Rest day

Thurs 17/12 Speed endurance or 1hour steady pace with a 20mins.Tempo surge towards

end of run (i.e. after 35mins.) Last 5mins ease down.

Fri 18/12 Rest day

Sat 19/12 10mile run @ 7:30mpm pace (75mins.)

Sun 20/12 13.5miles steady pace at 7:30mpm

WEEK 17 (w/e 27/12/09)

Mon 21/12 Rest dayTues 22/12 Good pace run aim for 10 mile

Wed 23/12 Rest day

Thurs 24/12 (No club training session) 1hour steady pace as per last Thursday

Fri 25/12 CHRISTMAS DAY i'll let you have a rest day today but only if you really

want one! Enjoy your day and christmas feasting.

Sat 26/12 No doubt your raring to get out for a run, well maybe, perhaps or not. I'll

leave this up to you. If you do then a 10mile run @ 7:30mpm pace

Sun 27/12 If up for it 13.5miles @7:30mpm pace


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WEEK 16 (w/e 03/01/10)

Mon 28/12 Back to reality. Rest day

Tues 29/12 Good pace run of 10 miles

Wed 30/12 Relaxed recovery run for 30mins.Thurs 31/12 (No club training )News Year Eve. It's up to you but if you feel like it and

can, do the same run as scheduled for last 2 Thursdays.

Fri 01/01 New Years Day and yes, I will give you a rest day again. (Happy New Year)

Sat 02/01 10 miles steady run @ 7:30mpm pace.

Sun 03/01 15 miles steady run @7:30mpm pace (1hr.52mins)

WEEK 15 (w/e 10/01/10)

Mon 04/01 Rest day

Tues 05/01 Good pace club run 10 miles

Wed 06/01 30mins.easy relaxed run

Thurs 07/01 Club speed endurance session (or 90mins steady pace run with 2x10mins.Tempo surges within).

Fri 08/01 Rest day

Sat 09/01 10 miles steady run @ 7:30mpm pace.

Sun 10/01 15 miles at a goodish pace. (aim for 1hr 45mins. = 7mpm pace).

WEEK 14 (w/e 17/01/10)

Mon 11/01 Rest day

Tues 12/01 Good pace club run 8-10 miles

Wed 13/01 Relaxed recovery run of 30x45mins.

Thurs 14/01 Club speed endurance session (or 90mins. steady run @7:30mpm pace but

include within 2x15mins Tempo surges (aim for 6:30mpm pace).

Fri 15/01 Rest day

Sat 16/01 10 mile steady run @ 7:30mpm pace (75mins.)

Sun 17/01 18 miles. Aim for 7:30mpm pace or quicker if able to (2hrs.15mins.)

WEEK 13 (w/e 24/01/10)

Mon 18/01 Rest day


Wed 20/01 30x45mins easy relaxed run

Thurs 21/01 90mins steady pace run with 2x20mins Tempo surges within (i.e. 15mins

steady pace:20mins Tempo pace:20mins steady pace: 20mins Tempo pace:15mins steady).

Fri 22/01 Rest day

Sat 23/01 6 miles relaxed recovery run (45x50mins.)

Sun 24/01 2hrs 30mins.@7:30mpm pace. (should attain 20miles)


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WEEK 12 (w/e 31/01/10)

Mon 25/01 Rest day



Thurs 28/01 90mins session as per last Thursday.Fri 29/01 Rest day

Sat 30/01 6 miles easy relaxed run (45x50mins).

Sun 31/01 2hrs 30mins @ 7:15x7:30mpm pace (should attain 20.5x21 miles)

WEEK 11 (w/e 07/02/10)

Mon 01/02 Rest day (you'll need it!)

Tues 02/02 Good pace club run throughout for 8x10 miles

Wed 03/02 30x45mins. Easy pace run

Thurs 04/02 90mins session as per previous 2 Thursdays

Fri 05/02 Rest daySat 06/02 6 miles relaxed pace run (45x50mins).

Sun 07/02 2hrs 45mins @7:30mpm pace (aim for 22 miles).

WEEK 10 (w/e 14/02/10)

Mon 08/02 Rest day

Tues 09/02 Good pace club run of 8-10 miles


Thurs 11/02 1hr run as follows: 15mins. steady pace: 6x2mins quick @ 6x6:30mpm pace

with 3mins steady pace (not jogging) in between: 15mins steady pace.

Fri 12/02 Rest day

Sat 13/02 1hr easy pace run

Sun 14/02 2hrs 30mins run = 20 miles.

WEEK 9 (w/e 21/02/10)

Mon 15/02 Rest day

Tues 16/02 Club run good pace of 8x10 miles

Wed 17/02 Rest day

Thurs 18/02 Same session as last Thursday.

Fri 19/02 Rest day

Sat 20/02 11 miles relaxed run @ 8mpm pace

Sun 21/02 11 miles to aim as follows: 5 miles(35mins) @7mpm pace:5miles(30mins)@ 6mpm pace):1 mile ease down pace.

WEEK 8 (w/e 28/02/10)

Mon 22/02 Rest day

Tues 23/02 Good pace club run throughout (8x10 miles)

Wed 24/02 Rest day or 30mins relaxed pace run

Thurs 25/02 Club speed endurance session (or 20mins. steady pace followed by 8x2mins

at quick pace with 2mins. steady pace between each surge: 20mins steady.

Fri 26/02 Rest day

Sat 27/02 6 miles easy relaxed run

Sun 28/02 20 miles (i.e. 10 miles steady @ 8mpm pace increasing tempo gradually to7mpm pace over last 10 miles) = 2hrs 30mins.


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WEEK 7 (w/e 07/03/10)

Mon 01/03/ Rest day

Tues 02/03 Good pace club run 8x10 miles

Wed 03/03 Rest day or easy pace 30mins runThurs 04/03 90mins steady pace with 3x15mins Tempo surges as follows:

15mins steady pace: 15mins. tempo surge:10mins steady pace: 15mins tempo

surge:10mins steady pace: 15mins tempo surge:10mins ease down pace)

Fri 05/03 Rest day


Sun 07/03 20 miles run (i.e. 15miles @ 7:30mpm pace increasing tempo pace over last 5

miles to 6x6:30mpm pace).

WEEK 6 (w/e 14/03/10)

Mon 08/03 Rest day

Tues 09/03 Good pace club run of 10 mileWed 10/03 Rest day

Thurs 11/03 90mins. Steady relaxed run (11x12 miles)

Fri 12/03 Rest day


Sun 14/03 90mins run as follows:

Start of steady for 20mins.then gradually wind pace up over next 1hour. End

with a 10mins. wind down.

WEEK 5 (w/e 21/03/10)

Mon 15/03 Rest day

Tues 16/03 Club run of 8x10 miles

Wed 17/03 Relaxed 30mins run.

Thurs 18/03 Either speed endurance at club (or 90mins. steady pace but to include

3x10mins tempo surges with 10mins. steady pace in between each surge).

Fri 19/03 Rest day

Sat 20/03 2hrs 45mins. steady pace run throughout. Aim for 22 miles (7:30mpm pace).

This is your last really long run but do not overextend yourself on the pace as

this is not marathon race day! (Stop at whichever comes first, 22miles or

2hrs 45mins)

Sun 21/03

WEEK 4 (w/e 28/03/10)

Mon 22/03 Rest day

Tues 23/03 Club run with steady pace group (6-7 miles). You may be feeling Sunday's

run.

Wed 24/03 Rest day

Thurs 25/03 Club speed endurance session (or 1hour run but to include within it 8x2mins.

quick pace surges with 2mins steady pace in between).

Fri 26/03 Rest day

Sat 27/03 Easy pace 90mins relaxed run

Sun 28/03 90mins good pace run


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WEEK 3 (w/e 04/04/10)

Mon 29/03 Rest day

Tues 30/03 Club run at good pace aim for 10mile

Wed 31/03 Rest day or a relaxed easy pace recovery run

Thurs 01/04 Club speed session whatever it may be!(or 90mins run but to include2x20mins @ tempo pace (i.e.15mins steady: 20mins tempo surge:20mins

steady pace: 20mins tempo surge:15mins ease down).

Fri 02/04 Rest day

Sat 03/04 1hour relaxed pace run.

Sun 04/04 2 hours run (i.e. 30mins steady pace: 90mins at anticipated marathon pace but

do not race it!(Remember this is still only training to prepare you. Leave the

racing to the 28th!).

WEEK 2 (w/e 11/04/10)

Mon 05/04 Rest day

Tues 06/04 Good pace club run of 10 milesWed 07/04 Rest day or 30mins easy pace run

Thurs 08/04 Club speed endurance session

Fri 09/04 Rest day

Sat 10/04 90mins steady pace run

Sun 11/04 90mins good pace run

WEEK 1 (w/e 18/04/10)

Mon 12/04 Rest day

Tues 13/04 Good pace club run 10miles

Wed 14/04 Rest day or relaxed easy pace for 30mins.

Thurs 15/04 Club speed session

Fri 16/04 Rest day

Sat 17/04 75mins goodish but comfortable pace

Sun 18/04 1hour relaxed pace run.

WEEK 0 (w/e 25/04/10)

THIS IS IT YOUR FINAL WEEK. BE POSITIVE THROUGHOUT THIS WEEK.

Mon 19/04 Rest day

Tues 20/04 Run with steady pace groupWed 21/04 Rest day

Thurs 22/04 Club session easy and relaxed. Possibly those 10x100metres quickish pace

runs only plus the 10mins warm up & ease down.

Fri 23/04 Rest day

Sat 24/04 Rest day or easy 20mins warm up pace only

Sun 25/04 LONDON MARATHON

You are now well prepared for this and should be quietly very confident of completing it and

finishing strongly with a satisfactory time as well.

I hope this schedule has helped you in your quest.

Documents

Chis Loxton London Marathon Training Schedule