Beginner 24 week training plan

**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 |