Training Schedule
This schedule is loosely based on Hal Higdon’s Marathon Training Schedule: Novice 2. There is a key below.
| # | Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total | ||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| H | C | E | H | C | E | H | C | E | H | C | E | H | C | E | H | C | E | H | C | E | H | C | E | ||
| 1 | 22 Jan | R | R | R | 3 | 3 | 0 | 5P | R | 0 | 3 | 3 | 0 | R | R | R | 8 | 5 | B | X | X | 0 | 19 | 11 | 0 |
| 2 | 29 Jan | R | R | R | 3 | 3 | 3 | 5 | 3 | 5 | 3 | 3 | 3 | R | R | R | 9 | 7 | B | X | X | 9 | 20 | 16 | 20 |
| 3 | 5 Feb | R | R | R | 3 | 3 | 3 | 5P | 4 | 5 | 3 | 3 | 3 | R | R | R | 6 | 6 | R | X | X | 6 | 17 | 16 | 17 |
| 4 | 12 Feb | R | R | R | 3 | R | 3 | 6P | R | 6 | 3 | 3 | 3 | R | 4 | R | 11 | R | B | X | 11 | S | 23 | 18 | 12 |
| 5 | 19 Feb | R | X | 13 | 3 | R | 3 | 6 | 3 | 6 | 3 | 6 | 3 | R | 3 | R | 12 | R | R | R | 12 | S | 24 | 24 | 25 |
| 6 | 26 Feb | R | U | 12.2 | 3 | U | 3 | 6 | U | 6 | 3 | U | 2.4 | R | U | R | 9 | U | B | X | U | S | 21 | 0 | 23.6 |
| 7 | 5 Mar | R | X | R | 4 | 4 | 4 | 7P | 7 | 7.4 | 4 | 4.2 | 4.1 | R | R | R | 14 | 15 | R | X | X | 10.7 | 29 | 30.2 | 26.2 |
| 8 | 12 Mar | R | X | R | 4 | 4.2 | I | 7 | 5 | I | 4 | I | I | R | R | R | 15 | I | B | X | I | I | 30 | 9.2 | 0 |
| 9 | 19 Mar | R | 3 | R | 4 | 4.2 | 4.1 | 7P | I | I/U | 4 | I | I/U | R | 3 | R | 11 | R | B | X | 5 | I | 26 | 15.2 | 4.1 |
| 10 | 26 Mar | R | X | R | 4 | 4 | 4.1 | 8P | X | I | 4 | I | 8 | R | 4 | R | 17 | R | R | X | 13.1 | 13.1 | 33 | 21.1 | 25.2 |
| 11 | 2 Apr | R | R | R | 5 | 4 | 5.1 | 8 | X | 8 | 5 | I | I | R | R | R | 18 | I | I | X | I | I | 36 | 4 | 13.1 |
| 12 | 9 Apr | R | 3.5 | R | 5 | I | I | 8P | R | V | 5 | I | V | R | 6 | R | 13 | R | V | X | 10 | V | 31 | 19.5 | 0 |
| 13 | 16 Apr | R | R | R | 5 | 5 | V | 5P | 5 | V | 5 | X | U | R | R | U | 19 | R | U | X | R | 3.3 | 34 | 10 | 3.3 |
| 14 | 23 Apr | R | 15 | 3 | 5 | R | 6.2 | 8 | R | 8.8 | 5 | 8 | R | R | 5 | 5 | 12 | R | X | X | V | 12.8 | 30 | 28 | 35.8 |
| 15 | 30 Apr | R | 11.5 | R | 5 | R | 5.6 | 5P | X | U | 5 | 5 | 5 | R | 5 | 5.6 | 20 | R | X | X | 19.4 | 11.8 | 35 | 40.9 | 28 |
| 16 | 7 May | R | R | R | 5 | R | 5P | 4P | 5P | 4P | 5 | I | 5P X | R | I | R | 12 | R | R | X | 10 | VIR | 26 | 15 | 14 |
| 17 | 14 May | R | R | 11.8P | 4 | 4 | 4.4P | 3 | R | 3.2P | 4 | X | R | R | R | 4.1P | 8 | X | R | X | R | VR | 19 | 4 | 23.5 |
| 18 | 21 May | R | R | R | 3 | 3 | 3P | 2 | R | 2P | R | R | R | R | R | R | 2 | R | R | 26.2 | 26.2 | 26.2 | 33.2 | 29.2 | 31.2 |
| Total | 0 | 33 | 40 | 71 | 41.4 | 56.5 | 105 | 32 | 61.4 | 68 | 35.2 | 36.5 | 0 | 30 | 14.7 | 216 | 33 | 0 | 26.2 | 106.7 | 92.9 | 486.2 | 311.3 | 302.0 | |
Key
- H
- Hal Higdon
- The clever dude who wrote the schedule, i.e. what we should be doing
- C
- Chris
- What he has done and intends to do
- E
- Ed
- What he has done and intends to do
- R
- Rest day
- X
- Cross Training day
- Any other form of aerobic exercise that allows you to use slightly different muscles while resting (usually) the day after your long run.
- B
- Game of rugby
- P
- The run is done at Pace
- This means run at the pace you would in a Marathon
- U
- Unwell
- S
- Sore
- I
- Injured
- V
- Hungover
good luck and i hope you do it
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