Free marathon training plans for every goal 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it’s important that you’re flexible in your approach. If the 10K is your single focus for the season and you’re willing to do everything you can for the best possible time, you can add a two-to-four-month build-up period to the schedules, in which you focus on establishing a steady, solid mileage background.
Half marathon training plan for beginners.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest | 2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy | Rest | Rest | Rest | 2-2.5What is a fartlek run and how can it boost speed | 2-3M easy |
| Week 2 | Rest | 2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easy | Rest | Rest | Rest | 15 M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy | 3-4M easy |
| Week 3 | Rest | 2-2.5mins relaxed, inc hills | Rest | Rest | Rest | 30-40 mins fartlek with varied efforts and recoveries | 4-6M easy |
| Week 4 | Rest | 2week sub-3:30 marathon training plan | Rest | Rest | Rest | 5Mission Marathon Training Plan: sub-3 hours% | 5-7M easy |
| Week 5 | Rest | 2Couch to 5K: How to start running in six weeks | Rest | Rest | Rest | 35-45 mins fartlek with varied efforts and recoveries | 6-7M easy |
| Week 6 | Rest | 2-2.5Advertisement - Continue Reading Below | Rest | Rest | Rest | 6-7.5Health & Injuries% | 7-8M easy |
| Week 7 | Rest | 2-3M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy | Rest | Rest | Rest | You can really see your | 7-9M easy |
| Week 8 | Rest | 2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy | Rest | 4-5M easy | Rest | Rest | RACE |
If you're looking to up the number of days run per week, or find a more advanced plan to improve your race time, take a look at the following:
