Schedule 1

For beginners and novices

Week 1

Sun (Jan 6) – 20 min easy running. If you do need to walk, then you’re running too quickly.
However alternate 1 min walking with 1 min jogging until you feel you can run for longer before having to stop and walk for up to a minute.

Mon – Rest
Tue – The same as Sunday
Wed – Rest or alternative exercise
Thur – Same as Sunday and Tuesday.
Fri – Rest
Saturday – Rest

Week 2

Sunday (Jan 13) – 35 mins easily
Mon – Rest
Tue – 20 mins easy running
Wed - Rest or alternative exercise.
Thur – 25 – 30 mins easy running.
Fri – Rest
Sat – Rest or 15 mins easy running. For those that have been using a mixture of running and walking during the last two weeks, aim to run for the entirety of this run.

Week 3

Sunday (Jan 20)– 50 -55 mins easily. Mix walking with running i.e. jog 5 walk 1. This is a big step up hence the mix of walking and jogging. Don’t be scared to do more walking if required. It is about time on your feet.
Mon– 20 mins easy jogging and walking. For those that are feeling it after yesterday, rest or non weight bearing exercise.
Tue – Rest
Wed– 25 min’s easy jogging and walking.
Thu– 20 mins easily.
Frid – Rest
Sat – 20 mins running with 4 x 1 min at a slightly faster pace with 3 mins easy jog or mix of jog and walk between.

Week 4

Sunday (Jan 27 )– 40- 45 mins easy. Try to jog as much as possible i.e. 10 mins followed by 1-3 mins walking.
Mon – 20 mins easy. Rest or non weight bearing exercise for those that feel they need a day off their legs.
Tue – 25 mins. Incorporate 3 x 2 mins at a slightly brisker pace with 4 mins easy jog/walk between.
Wed– Rest
Thur – 30 mins easy to steady pace run. Stay relaxed and try to maintain comfortable running speeds throughout or between walking periods.
Fri– Rest
Sat– 25 mins running. Include 2 x 4 mins at a slightly brisker pace. Jog/walk 8 mins between.

Week 5

Sunday (Feb 3) – 80 mins easily. Once again mix walking with running. In fact it is probably a good idea to discipline yourself to walking for 1 min after a max of 10 mins and then continue to repeat at regular intervals. For those of you that need to start the walking periods earlier then do so at will. Try to practice taking a drink during the walking periods. Plain water or an isotonic drink. Sip slowly and regularly when walking or during running when required.
Monday – This would be a good day to try an alternative form of non weight bearing exercise. A gentle swim to help relax the muscles would be good. If not spend an easy 20 mins of easy peddling on an exercise bike. For those that don’t have either facility, just go for a relaxed walk off road on grass for about 10 mins.
Tuesday – Rest
Wednesday – 25 min’s easy to steady jogging. Walk for brief periods for those that still feel that 25 mins of continuous running is still a little beyond your reach.
Thursday – 5 mins easy jogging, 3 mins at a slightly brisker pace, 5 mins easy, 3 mins brisk pace, 5 mins easy. Once again for those that need to include walking periods, do so during the easy sections. Friday – Rest
Saturday – 2 miles continuous jog. Start nice and easy, trying to pick up pace during the course of the run, finishing strongly. Everyone should hopefully now be at a level to do this run.

Week 6

Sunday (Feb 10) – 60 mins of easy running broken down into fixed periods of running with 1 min walking between. Take a drink with you and practice drinking while walking and running.
Monday – 20 mins easy jogging and walking. Rest or non weight bearing exercise for those that feel they need a day off their legs.
Tuesday – 30/35 mins easy to steady. Incorporate 2 to 3 hills into the run.
Wednesday – Rest
Thursday – 35/40 mins easy to steady pace run. Stay relaxed and try to maintain comfortable running speeds throughout or between walking periods.
Friday – Rest
Saturday – 6 mins easy jogging, then alternate 1 min at a brisk (not fast) pace with 1 min very easy jogging for 12 mins. Finish session with 5 mins of easy jogging to warm down.

Be aware that week 7 will start with 90 to 100 mins of walking and jogging!

Week 7

Sunday (Feb 17) – 90-100 mins of mixed walking and jogging. Time on your feet here again today, but with the emphases of running and jogging as much as possible without of course over straining yourself which could cause further complications during the rest of the week. Practice the use of taking on water or isotonic drinks at regular intervals. Isotonic gels are also of great benefit for these longer distance runs.
Monday – 20 mins relaxed easy jog just to stretch the legs out after yesterday’s long session. For those that feel it to be more benefit to rest, then do so or of course go for a relaxed swim instead.
Tuesday – 30 mins consisting of jogging for 1 min steady, 1min brisk and 1 min very easy jogging or walking.
Wednesday – Rest, swim or non weight bearing alternative.
Thursday – 6 mins steady jogging, 2 mins at a slightly brisker pace, 5 mins easy jog or walk mix. Repeat this two more times. Easy jog for 5 mins before starting this session!
Friday – 20 mins easy jogging followed by slightly brisker pace for 5 mins.
Saturday – Rest.

Week 8

Sunday (Feb 24) – Today is your first big test. 13 miles of paced running for those of you that have an idea of what pace you think you would like to run the marathon at, or for those of you who just want to get round, start at a pace that feels really easy and continue running at this effort until 10 miles where if you feel good then start to step it up very gradually. If not then just concentrate on cruising to the finish. Remember to take your drinks and gels with you. Why not ask friends or family to either cycle round with you or meet you at certain points around the course with your drinks, etc.
Monday – Rest, Swim or gentle jog/walk for 15 to 20 mins.
Tuesday – As last Tuesday, although reduce to 20 mins if you are still feeling the effects of Sunday’s run.
Wednesday – 30 mins easy to steady running/jogging. Incorporate 2 to 3 hills into the run.
Thursday – 45 mins easy to steady pace run. Try to alternate 5 mins steadily with 1 to 2 mins jog/walk.
Friday – Rest
Saturday – 4 mile out and back course. Run easily for 2 miles out, turning round and returning at a steady to brisk pace on the way back.

Week 9

For all of you that are following the beginners programme please note that all runs from now on will be given in miles. If you have got this far, then you will certainly know by now when to run and when to walk, if and when required. Remember the old saying of “train - not strain”. Progression and training adaptation will only take place providing you don’t overdo it. So be sensible and remember this is all about getting you round and not trying to set any World records.

After last Sunday’s test, this Sunday we are going to consolidate the good week you’ve just had with a nice relaxed 9 mile effort. However be prepared as the rest of the week will increase somewhat in terms of distance.

Sunday (March 2) – 9 miles. Try to finish nice and strongly.
Monday – 4 miles at a comfortable pace
Tuesday – Rest or alternative exercise, preferably non weight bearing.
Wednesday – 2 miles easily – 3 miles at a good pace – 2 miles easily.
Thursday – 3 miles around an undulating course i.e. hilly course.
Friday – 5 miles. Alternate 1 min at pace with 90 secs easy.
Saturday – Rest

Week 10

Sunday (March 9) – 15 / 16 miles. Take it really easily to start with. Unless you are totally confident that you can complete the distance without any undue stress, plan 3 to 4 min brisk walk breaks after 6 and 12 miles. Stay hydrated by drinking small amounts of water or better still isotonic drinks every 20 mins.
Monday – Your choice – Rest – Swim- gentle 10/15 min walk or jog.
Tuesday – 3 to 4 miles easily.
Wednesday - As Monday
Thursday – 1 mile easily – 3 miles at pace – 1 mile easily. Total 5 miles.
Friday – Once again your choice. Rest – alternative non weight bearing form of exercise, or just a gentle walk or jog for about 20 mins.
Saturday – 7 to 8 miles. Include 3 miles in the middle of the run at pace.

Week 11

For those of you who are mixing walking with jogging/running, include any extra walking breaks if and when required. Maximise the opportunities to take a day’s rest when scheduled. Running on these days is just extra time on your legs and will just increase the fatigue levels unnecessarily. It is far more important to complete the key sessions!

Sunday (March 16) – 10 miles. Nice and easy for the first 2 miles bearing in mind that you done 7 to 8 miles only yesterday. Aim to pick the tempo up during the last 2 miles.
Monday – Rest or relaxed non weight bearing alternative (gentle swim).
Tuesday – 3 -4 miles easily.
Wednesday – 7 miles with 2 miles in the middle of the run at a steady to good pace.
Thursday – Rest
Friday – 5 – 6 miles alternating 90 secs at a brisk pace with 3 mins easy between.
Saturday – Rest

Week 12

Sunday March 23 – This will be your last big effort before the big day. Aim for 18 to 20 miles. Take your time with this one. Walk at regular intervals, i.e. walk 1 to 5 mins after every 10 to 15 mins of running, consuming water or preferably energy drinks during the walking breaks. As the likelihood is that you are going to be out on the road for a few hours, take some energy gels or any other easily digestible sugary type of foods such as jelly babies/beans and jaffa cakes to help boost blood sugar levels during exercise. Drink some water after consuming foods!
Monday – Your choice. Rest / 20 min walk / swim.
Tuesday – 3 – 4 miles easy effort.
Wednesday – 4 – 6 miles. Alternate 1 min at a brisk pace with 3 mins very easily between.
Thursday – Your choice Rest / 20 min walk/ 15 min gentle jog / swim.
Friday – 3 – 5 miles at desired marathon pace.
Saturday – Rest

Week 13

Sunday March 30 – 10 to 12 miles. Consume any drinks or gels that you intend taking during the marathon every 3 to 4 miles.
Monday – Rest or 2 miles very easily.
Tuesday – 1 mile jog – 2 miles at desired marathon pace – 1 mile jog.
Wednesday – Rest or swim.
Thursday – 1 mile easily – ½ mile brisk pace – 1 mile easily – ½ mile brisk pace – 1 mile easily.
Friday – 2 miles easily.
Saturday – Rest.

Week 14

Sunday – 7 to 8 miles at desired marathon pace.
Monday – Rest or relaxed swim.
Tuesday – 1 Mile easily – 1 mile at a brisk pace – 1 mile easily.
Wednesday – 2 miles easily with 2 to 3 brisk stride outs for about 20 secs.
Thursday – Rest.
Friday – 20 mins thinking jog. Focus your mind on Sunday’s race and on how you intend to run it and achieve your long awaited goal.
Saturday – REST.
Sunday – The London Marathon.