Beginner 24 week training plan

Beginner 24 week training plan

marathon 3

From the Virgin London Marathon website

If you’re new to running, use this guide to get yourself in shape for the Virgin London Marathon.

Week 1
Monday Jog for 15 mins
Tuesday Jog for 15 mins
Wednesday Jog for 10 mins, walk for 10 mins, jog for 5 mins
Thursday Jog for 15 mins
Friday Jog for 15 mins, walk for 5 mins, jog for 10 mins
Saturday Rest day
Sunday Jog for 20 mins
Week 2
Monday Jog for 15 mins
Tuesday Jog for 20 mins
Wednesday Jog for 15 mins, walk for 10 mins, jog for 10 mins
Thursday Jog for 20 mins
Friday Jog for 15 mins, walk for 5 mins, Jog for 15 mins
Saturday Rest day
Sunday Jog for 30 mins
Week 3
Monday Jog for 20 mins
Tuesday Jog for 25 mins
Wednesday Jog for 10 mins, run for 5 mins, Jog for 15 mins
Thursday Jog for 25 mins
Friday Jog for 15 mins, run for 8 mins, Jog for 15 mins
Saturday Rest day
Sunday Jog for 40 mins
Week 4
Monday Jog for 20 mins
Tuesday Jog for 30 mins
Wednesday Jog for 10 mins, run for 10 mins, walk for 5 mins, run for 5 mins, jog for 10 mins
Thursday Jog for 25 mins
Friday Jog for 15 mins, run for 10 mins, Jog for 20 mins
Saturday Rest day
Sunday Jog for 50 mins
Week 5
Monday Jog for 30 mins
Tuesday Jog for 35 mins
Wednesday Jog for 5 mins, run for 10 mins, jog for 5 mins, run for 5 mins, Jog for 15 mins
Thursday Jog for 25 mins
Friday Jog for 15 mins, run for 10 mins, walk for 5 mins, Jog for 15 mins, run for 10 mins, walk for 5 mins, Jog for 15 mins
Saturday Rest day
Sunday Jog for 60 mins
Week 6
Monday Jog for 40 mins
Tuesday Jog for 40 mins
Wednesday Jog for 5 mins, run for 10 mins, jog for 5 mins, run for 10 mins, Jog for 20 mins
Thursday Jog for 30 mins
Friday Jog for 10 mins, run for 10 mins, jog for 10 mins, run for 10 mins, Jog for 15 mins, run for 5 mins, Jog for 20 mins
Saturday Rest day
Sunday Jog for 70 mins
Week 7
Monday Jog for 40 mins
Tuesday Jog for 45 mins
Wednesday Jog for 5 mins, run for 15 mins, Jog for 15 mins, run for 10 mins, Jog for 20 mins, run for 5 mins, Jog for 15 mins
Thursday Jog for 35 mins
Friday Jog for 5 mins, run for 15 mins, Jog for 20 mins, run for 5 mins, jog for 10 mins, run for 5 mins, Jog for 20 mins
Saturday Rest day
Sunday Jog for 75 mins
Week 8
Monday Jog for 40 mins
Tuesday Jog for 45 mins
Wednesday Jog for 10 mins, run for 15 mins, Jog for 20 mins, run for 15 mins, walk for 5 mins, Jog for 25 mins
Thursday Jog for 40 mins
Friday Jog for 60 mins
Saturday Rest day
Sunday Jog for 20 mins, run for 15 mins, Jog for 15 mins, run for 10 mins, jog for 35 mins
Week 9
Monday Jog for 25 mins
Tuesday Jog for 45 mins
Wednesday Jog for 15 mins, run for 15 mins, Jog for 15 mins, run for 15 mins, walk for 5 mins, jog for 10 mins, run for 5 mins, Jog for 15 mins
Thursday Jog for 25 mins
Friday Jog for 70 mins
Saturday Rest day
Sunday Jog for 10 mins, run for 20 mins, walk for 10 mins, Jog for 25 mins, run for 10 mins, walk for 3 mins, Jog for 25 mins
Week 10
Monday Jog for 30 mins
Tuesday Jog for 60 mins
Wednesday Jog for 10 mins, run for 10 mins, Jog for 15 mins, run for 10 mins, Jog for 20 mins, run for 10 mins, walk for 3 mins, Jog for 25 mins
Thursday Jog for 25 mins
Friday Jog for 15 mins, run for 10 mins, jog for 45 mins
Saturday Rest day
Sunday Jog for 5 mins, run for 15 mins, walk for 3 mins, run for 5 mins, walk for 3 mins, jog for 60 mins
Week 11
Monday Jog for 25 mins
Tuesday Jog for 60 mins
Wednesday Jog for 20 mins, run for 20 mins, walk for 3 mins, run for 10 mins, walk for 3 mins, jog for 40 mins
Thursday Jog for 25 mins
Friday Jog for 10 mins, run for 10 mins, Jog for 20 mins, run for 5 mins, Jog for 20 mins
Saturday Rest day
Sunday Jog for 25 mins, run for 10 mins, Jog for 25 mins, run for 5 mins, jog for 35 mins, run for 10 mins, Jog for 30 mins, run for 5 mins, walk for 3 mins, Jog for 20 mins
Week 12
Monday Jog for 15 mins, walk for 5 mins, jog for 10 mins
Tuesday Jog for 60 mins
Wednesday Jog for 10 mins, run for 10 mins, Jog for 30 mins
Thursday Jog for 30 mins
Friday Jog for 15 mins
Saturday Rest day
Sunday Race – half marathon distance
Week 13
Monday If you raced on Sunday take a Rest day. If you didn’t race, Jog for 30 mins.
Tuesday Jog for 30 mins
Wednesday Jog for 45 mins
Thursday Jog for 30 mins
Friday Jog for 60 mins
Saturday Rest day
Sunday Jog for 90 mins
Week 14
Monday Jog for 30 mins, walk for 5 mins, run for 10 mins, jog for 10 mins
Tuesday Jog for 45 mins
Wednesday Jog for 10 mins, run for 15 mins, Jog for 20 mins, run for 10 mins, Jog for 20 mins
Thursday Jog for 30 mins
Friday Jog for 10 mins, run for 10 mins, Jog for 30 mins, run for 15 mins, jog for 45 mins
Saturday Walk for 15 mins
Sunday Jog for 90 mins
Week 15
Monday Jog for 15 mins
Tuesday Jog for 35 mins, run for 30 mins, Jog for 30 mins, walk for 10 mins
Wednesday Jog for 15 mins
Thursday Jog for 10 mins, run for 10 mins, jog for 40 mins, walk for 10 mins, jog for 5 mins, run for 5 mins, jog for 10 mins
Friday Jog for 20 mins
Saturday Jog for 10 mins, walk for 10 mins
Sunday Jog for 10 mins, run for 10 mins, walk for 3 mins. Repeat 5 times so the workout totals 115 mins.
Week 16
Monday Jog for 20 mins
Tuesday Jog for 40 mins
Wednesday Jog for 20 mins, run for 15 mins, walk for 10 mins, run for 20 mins, Jog for 15 mins, run for 15 mins, walk for 5 mins, jog for 10 mins
Thursday Jog for 20 mins, walk for 10 mins
Friday Jog for 45 mins
Saturday Rest day
Sunday Jog for 20 mins, run for 10 mins, walk for 5 mins. Repeat 3 times.
Week 17
Monday Jog for 20 mins, walk for 10 mins
Tuesday Jog for 40 mins
Wednesday Jog for 5 mins, run for 15 mins, jog for 60 mins
Thursday Jog for 30 mins
Friday Jog for 60 mins
Saturday Rest day
Sunday Jog for 15 mins, run for 10 mins, jog for 100 mins
Week 18
Monday Rest day
Tuesday Jog for 15 mins
Wednesday Jog for 45 mins
Thursday Jog for 60 mins
Friday Jog for 30 mins
Saturday Rest day
Sunday Jog for 90 mins
Week 19
Monday Jog for 30 mins
Tuesday Jog for 10 mins, run for 10 mins, Jog for 20 mins, run for 10 mins, jog for 60 mins
Wednesday Jog for 45 mins
Thursday Jog for 20 mins, run for 5 mins, jog for 35 mins
Friday Jog for 60 mins
Saturday Rest day
Sunday Jog for 150 mins
Week 20
Monday Rest day
Tuesday Jog for 15 mins, walk for 10 mins, jog for 10 mins
Wednesday Jog for 60 mins
Thursday Jog for 10 mins, run for 10 mins, jog for 10 mins. Repeat 3 times.
Friday Jog for 30 mins, walk for 10 mins
Saturday Rest day
Sunday Jog for 60 mins
Week 21
Monday Jog for 45 mins
Tuesday Jog for 10 mins, run for 10 mins, Jog for 25 mins
Wednesday Jog for 10 mins, run for 10 mins, jog for 60 mins
Thursday Jog for 5 mins, run for 5 mins, sprint for 30 secs, walk for 3 mins. Repeat 4 times.
Friday Jog for 45 mins
Saturday Rest day
Sunday Jog for 60 mins, walk for 15 mins, jog for 60 mins, walk for 15 mins, Jog for 30 mins
Week 22
Monday Rest day
Tuesday Jog for 30 mins
Wednesday Jog for 30 mins
Thursday Jog for 60 mins
Friday Jog for 30 mins
Saturday Rest day
Sunday Jog for 10 mins, run for 10 mins, Jog for 15 mins, run for 15 mins, walk for 3 mins. Repeat 3 times.
Week 23
Monday Walk for 15 mins
Tuesday Jog for 30 mins
Wednesday Jog for 90 mins, run for 10 mins
Thursday Jog for 60 mins
Friday Jog for 30 mins
Saturday Rest day
Sunday Jog for 120 mins
Week 24
Monday Jog for 15 mins, walk for 5 mins, jog for 10 mins
Tuesday Jog for 45 mins
Wednesday Jog for 70 mins
Thursday Jog for 15 mins, walk for 10 mins
Friday Walk for 15 mins
Saturday Rest day
Sunday Race day