24 Week Advanced Marathon Training Plan

24 Week Advanced Training Plangirl jogger 4

From the www.virginlondonmarathon.com website

If you’re an experienced runner and have completed a marathon before, this is the training guide for you.

Week 1
Monday Run for 30 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 10 mins, run for 20 mins
Thursday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 6 times.
Friday Jog for 10 mins, run for 20 mins
Saturday Rest day
Sunday Fartlek training for 45 mins in total
Week 2
Monday Run for 30 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 10 mins, run for 10 mins, jog for 10 mins
Thursday Train at maximum effort for 75 secs, walk for 3 mins, train at maximum effort for 65 secs, walk for 3 mins, train at maximum effort for 55 secs, walk for 2 mins, train at maximum effort for 75 secs
Friday Jog for 45 mins
Saturday Rest day
Sunday Run for 45 mins
Week 3
Monday Jog for 10 mins, run for 15 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 8 times.
Wednesday Jog for 20 mins
Thursday Run for 40 mins
Friday Run for 20 mins
Saturday Rest day
Sunday Run for 35 mins
Week 4
Monday Jog for 10 mins, run for 10 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 8 times.
Wednesday Jog for 10 mins, run for 5 mins, jog for 10 mins. Then train at maximum effort for 45 secs, walk for 3 mins and repeat 8 times.
Thursday Jog for 10 mins, run for 5 mins
Friday Run for 30 mins
Saturday Rest day
Sunday Run for 30 mins
Week 5
Monday Jog for 10 mins, run for 10 mins, jog for 10 mins
Tuesday Run for 30 mins
Wednesday Fartlek training for 45 mins in total
Thursday Jog for 10 mins, run for 10 mins, jog for 10 mins
Friday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 5 times.
Saturday Jog for 15 mins, walk for 15 mins
Sunday Run for 40 mins
Week 6
Monday Jog for 30 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 45 mins
Thursday Run for 40 mins
Friday Jog for 20 mins
Saturday Rest day
Sunday Race – 10k. If you don’t race, run for 60 mins.
Week 7
Monday If you raced on Sunday take a rest day. If you didn’t race, jog for 30 mins.
Tuesday If you raced on Sunday jog for 20 mins. If you didn’t race, run for 35 mins.
Wednesday Jog for 20 mins, run for 20 mins
Thursday Run for 45 mins
Friday Run for 30 mins
Saturday Rest day
Sunday Fartlek training for 70 mins in total
Week 8
Monday Run for 30 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 10 mins, run for 20 mins
Thursday Fartlek training for 60 mins in total
Friday Run for 30 mins, jog for 15 mins
Saturday Rest day
Sunday Run for 75 mins
Week 9
Monday Jog for 10 mins, run for 10 mins, jog for 10 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 45 mins
Thursday Train at maximum effort for 65 secs, walk for 3 mins. Repeat 6 times.
Friday Jog for 10 mins, run for 10 mins, jog for 10 mins
Saturday Rest day
Sunday Run for 75 mins
Week 10
Monday Run for 15 mins
Tuesday Jog for 10 mins, run for 35 mins, jog for 10 mins
Wednesday Train at maximum effort for 70 secs, walk for 3 mins. Repeat 6 times.
Thursday Jog for 10 mins, run for 10 mins
Friday Fartlek training for 60 mins in total
Saturday Walk for 15 mins
Sunday Run for 75 mins
Week 11
Monday Jog for 45 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins, train at maximum effort for 65 secs, walk for 3 mins, train at maximum effort for 45 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 15 mins
Thursday Fartlek training for 60 mins in total
Friday Jog for 15 mins, run for 15 mins, jog for 15 mins
Saturday Rest day
Sunday Fartlek training for 90 mins in total
Week 12
Monday
Tuesday Train at maximum effort for 45 secs, walk for 3 mins. Repeat 4 times.
Wednesday Jog for 15 mins
Thursday Run for 60 mins
Friday Jog for 25 mins
Saturday Rest day
Sunday Race – half marathon distance. If you don’t race, run for 13 miles at your fastest pace.
Week 13
Monday Rest day
Tuesday Jog for 30 mins
Wednesday Jog for 15 mins, run for 20 mins, jog for 15 mins
Thursday Run for 15 mins
Friday Run for 15 mins
Saturday Rest day
Sunday Run for 45 mins
Week 14
Monday Run for 25 mins
Tuesday Fartlek training for 60 mins in total
Wednesday Run for 30 mins
Thursday Fartlek training for 60 mins in total
Friday Run for 25 mins, jog for 10 mins
Saturday Rest day
Sunday Fartlek training for 90 mins in total
Week 15
Monday Run for 25 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 3 times.
Wednesday Jog for 10 mins, run for 25 mins, jog for 10 mins
Thursday Run for 75 mins
Friday Run for 35 mins
Saturday Rest day
Sunday Run for 100 mins
Week 16
Monday Jog for 10 mins, run for 15 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 60 mins
Thursday Train at maximum effort for 65 secs, walk for 3 mins. Repeat 6 times.
Friday Jog for 60 mins
Saturday Rest day
Sunday Run for 110 mins
Week 17
Monday Jog for 45 mins
Tuesday Train at maximum effort for 60 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 45 mins
Thursday Run for 45 mins
Friday Run for 30 mins
Saturday Jog for 20 mins
Sunday Fartlek training for 110 mins in total
Week 18
Monday Jog for 45 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 6 times.
Wednesday Jog for 30 mins, run for 15 mins, jog for 15 mins
Thursday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 6 times.
Friday Jog for 60 mins
Saturday Rest day
Sunday Run for 110 mins
Week 19
Monday Jog for 30 mins
Tuesday Fartlek training for 60 mins in total
Wednesday Run for 30 mins
Thursday Train at maximum effort for 75 secs, walk for 3 mins, train at maximum effort for 65 secs, walk for 3 mins, train at maximum effort for 60 secs, walk for 3 mins. Repeat 6 times.
Friday Jog for 45 mins
Saturday Rest day
Sunday Run for 120 mins
Week 20
Monday Jog for 30 mins
Tuesday Run for 60 mins
Wednesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 8 times.
Thursday Jog for 20 mins
Friday Run for 60 mins
Saturday Jog for 15 mins, walk for 15 mins
Sunday Run for 120 mins
Week 21
Monday Jog for 25 mins
Tuesday Jog for 10 mins, run for 45 mins
Wednesday Fartlek training for 75 mins in total
Thursday Run for 60 mins
Friday Run for 35 mins
Saturday Rest day
Sunday Run for 130 mins
Week 22
Monday Jog for 25 mins
Tuesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 8 times.
Wednesday Jog for 15 mins, run for 15 mins, jog for 15 mins
Thursday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 6 times.
Friday Jog for 60 mins
Saturday Rest day
Sunday Fartlek training for 120 mins in total
Week 23
Monday Rest day
Tuesday Run for 35 mins
Wednesday Train at maximum effort for 75 secs, walk for 3 mins. Repeat 8 times.
Thursday Jog for 35 mins
Friday Run for 60 mins
Saturday Rest day
Sunday Run for 75 mins
Week 24
Monday Jog for 15 mins
Tuesday Jog for 15 mins, run for 25 mins, jog for 15 mins
Wednesday Jog for 60 mins
Thursday Jog for 15 mins, walk for 15 mins
Friday Rest day
Saturday Rest day
Sunday Race day