Week 1 motivational clip
“The will to win is important, but the will to prepare is vital.”
Phase 1 - Base
Olympic Coaching · Phase 1
Weeks 1–4
Coach Scully
Week 1 breakdown
Simple view
A quick summary first, then the full day-by-day plan underneath.
Mon
Hills + Recovery
Activation routine & some drills prior to hills (watch video on hills & how to execute) 3 miles run recovery pace - 6 * 100m hills @ 90% with walk bac...
Tue
Half Marathon Effort
Activation routine & some drills prior to hills (watch video on hills & how to execute) Pre run activation Warm up 10-15 minutes easy run - warm up dr...
Wed
Easy Recovery
Activation routine before training 8 miles very easy recovery or 60-70 minutes cross training option Spin bike, elliptical, aqua jogging, swimming or ...
Thu
Steady Endurance
Activation routine 5 mins before training 8 miles run with 4 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not jus...
Fri
Mixed Threshold
Activation routine 5 mins before training Warm up 5 minutes @ half marathon effort (be conservative) (3-4 word answer effort) 3 minutes recovery jog 5...
Sat
Rest / Easy Run
Activation routine 5 mins before training rest or 45-50 minutes running
Sun
Long Run
Activation routine before training (practice drinks) 12 miles and you can add 4 miles easy recovery, 4 miles steady endurance like Thursday, and 4 mil...
Week 1 daily plan
Day by day
Use the day tabs below to view each session, full training detail, extras, and coach notes.
Today’s workout
Hills + Recovery
Monday · Week 1 · Easy effort · Zone 1
Activation routine & some drills prior to hills (watch video on hills & how to execute)
3 miles run recovery pace - 6 * 100m hills @ 90% with walk back rest - 3 miles run recovery pace (watch video on easy run)
easy effort zone 1
Easy / recovery guide: Updates from goal
3 miles6 × 100mRecovery
◉Full training detail⌄
Activation routine & some drills prior to hills (watch video on hills & how to execute)
3 miles run recovery pace - 6 * 100m hills @ 90% with walk back rest - 3 miles run recovery pace (watch video on easy run)
easy effort zone 1
Daily extras
- Core
- Pre bed journal
Completion
✓
Coach’s corner
What I would do
Easy enough day, but I'd run 3 miles around 6:45–7:00/mile per mile
Then I'd run my hills fairly steady, and not 100%, knowing it's week one, and I'd be sore if I pushed 100%, so best to start a bit easier, and then 3 miles easy home 7:00/mile per mile.
Today’s workout
Half Marathon Effort
Tuesday · Week 1 · Controlled threshold
Activation routine & some drills prior to hills (watch video on hills &
how to
execute)
Pre run activation Warm up 10-15 minutes easy run - warm up drills & strides (see warm up video)
6 * 1km @ half marathon effort - (be very sensible with this) - 90 secs jog recovery
Warm down 10-15 easy run - (watch warm down video & do your lactate strides)
Half marathon effort guide: Updates from goal
1km6 × 1kmRecoveryHM effort
◉Full training detail⌄
Activation routine & some drills prior to hills (watch video on hills &
how to
execute)
Pre run activation Warm up 10-15 minutes easy run - warm up drills & strides (see warm up video)
6 * 1km @ half marathon effort - (be very sensible with this) - 90 secs jog recovery
Warm down 10-15 easy run - (watch warm down video & do your lactate strides)
Daily extras
- Core routine
- Pick a psychology option - meditation, present walk, or relaxed yoga - (watch video explaining)
Completion
✓
Coach’s corner
What I would do
Today is just getting the body used to doing sessions
Easy warm up (6:45–7:15/mile per mile) Then 6 * 1km I'd be about 3:05/km, and in a few weeks a bit faster, (so 10-15 secs of PB pace) - I'd jog 90 secs rest slowly
Today’s workout
Easy Recovery
Wednesday · Week 1 · Very easy aerobic
Activation routine before training
8 miles very easy recovery or 60-70 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-70 minutes of easy aerobic work.
2.Daily Extras
Core routine
Pick a psychology option - meditation, present walk, or relaxed yoga - (watch video
explaining)Home yoga
3. What I would do
Easy run for me zone 1 - I usually start about 7.30 pace, and then I'd be around 6.30 at the finish, but you don't have to progress. I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Easy / recovery guide: Updates from goal
8 milesRecovery
◉Full training detail⌄
Activation routine before training
8 miles very easy recovery or 60-70 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-70 minutes of easy aerobic work.
2.Daily Extras
Core routine
Pick a psychology option - meditation, present walk, or relaxed yoga - (watch video
explaining)Home yoga
3. What I would do
Easy run for me zone 1 - I usually start about 7.30 pace, and then I'd be around 6.30 at the finish, but you don't have to progress. I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Daily extras
- Core routine
- Pick a psychology option - meditation, present walk, or relaxed yoga - (watch video
- explaining)Home yoga
Completion
✓
Coach’s corner
What I would do
Easy run for me zone 1 - I usually start about 7:30/mile pace, and then I'd be around 6.30 at the finish, but you don't have to progress. I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Today’s workout
Steady Endurance
Thursday · Week 1 · Controlled steady work
Activation routine 5 mins before training
8 miles run with 4 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not just an easy run
Steady guide: Updates from goal
8 milesSteady
◉Full training detail⌄
Activation routine 5 mins before training
8 miles run with 4 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not just an easy run
Daily extras
- Journal
- Yoga routine
Completion
✓
Coach’s corner
What I would do
I am a massive fan of steady runs, and I believe they create the difference between solid, or great resultsToday I'd start pretty casual, easy pace, and run somewhere I know is free from traffic, people etc.. then the steady portion 4 miles about 6:10/mile per mile, in a few weeks this will be 5.50, and feel easier.
Today’s workout
Mixed Threshold
Friday · Week 1 · HM effort + 10K effort
Activation routine 5 mins before training
Warm up
5 minutes @ half marathon effort (be conservative) (3-4 word answer effort) 3 minutes recovery jog
5 * 2 minutes with reps 2 and 4 @ half marathon effort, and 1, 3, and 5 at 10k effort - 90secs jog rest
Warm down routine
HM / 10K guide: Updates from goal
5 × 2 m5 × 2 minutesRecovery10K effortHM effort
◉Full training detail⌄
Activation routine 5 mins before training
Warm up
5 minutes @ half marathon effort (be conservative) (3-4 word answer effort) 3 minutes recovery jog
5 * 2 minutes with reps 2 and 4 @ half marathon effort, and 1, 3, and 5 at 10k effort - 90secs jog rest
Warm down routine
Daily extras
- Post run core routine
- Psychology option, be present walking, meditation, reading etc. 15 minutes
- Journal
Completion
✓
Coach’s corner
What I would do
A nice introduction to mixed threshold / aerobic power
I'd run about 5.20 for the 5 mins @ HM effort, and this is a long way of my HM PB pace, 40 secs per mile, but remember it's week 1, and we're not there yet
1, 3, and 5 around 4:50/mile per mile pace, and 2, 3 about 5:05/mile per mile pace would be a lovely first good session.
This will eventually be 4:35–40:00/mile, and 4:50–55:00/mile, but NOT yet.
Today’s workout
Rest / Easy Run
Saturday · Week 1 · Recovery
Activation routine 5 mins before training
rest or 45-50 minutes running
Easy / recovery guide: Updates from goal
Rest
◉Full training detail⌄
Activation routine 5 mins before training
rest or 45-50 minutes running
Daily extras
- Post run core routine
- Psychology option, be present walking, meditation, reading etc. 15 minutes
- Journal
Completion
✓
Coach’s corner
What I would do
I would rest, because I'm very discilpined, ha not always, but week one rest is good
Today’s workout
Long Run
Sunday · Week 1 · Easy + steady endurance
Activation routine before training
(practice drinks)
12 miles and you can add 4 miles easy recovery, 4 miles steady endurance like Thursday, and 4 miles easy
4 miles easy will be 60 secs per mile slower than steady endurance.
Easy / steady guide: Updates from goal
12 miles4 milesSteadyRecoveryPractice drinks
◉Full training detail⌄
Activation routine before training
(practice drinks)
12 miles and you can add 4 miles easy recovery, 4 miles steady endurance like Thursday, and 4 miles easy
4 miles easy will be 60 secs per mile slower than steady endurance.
Daily extras
- 1 * strength routine - home gym 20 minutes
- Recovery option Foam roll, self massage, treatment, ice bath, or epsom bath
- Journal
Completion
✓
Coach’s corner
What I would do
Get used to days like this, and be sensible, easy means easy, and build slow I'd run 4 miles around 7.00, 4 miles at 5:50–6:00/mile unless hilly, then I'd use effort to guide me, then 4 miles around 6:45–7:00/mile
Week 2 motivational clip
"The marathon is a test of endurance. It's not about how fast you can run, but how long you can keep going."
Roger Bannister, first person to run a sub-four minute mile
Week 2 breakdown
Simple view
A quick summary first, then the full day-by-day plan underneath.
Mon
Hills + Recovery
Activation routine & some drills prior to hills (watch video on hills & how to execute) 3 miles run recovery pace - 8 * 100m hills @ 90% with walk bac...
Tue
Speed Training
Activation routine & some drills prior to hills (watch video on hills & how to execute) Warm up routine, with drills & strides Speed training 6 x 200m...
Wed
Easy Recovery
Activation routine before training 8 miles very easy recovery or 60-70 minutes cross training option Spin bike, elliptical, aqua jogging, swimming or ...
Thu
Steady Endurance
Activation routine 5 mins before training 8 miles run with 4 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not jus...
Fri
Mixed Threshold
Activation routine 5 mins before training Warm up routine, with drills & strides 2 * 5 minutes @ half marathon effort (be conservative) (3-4 word answ...
Sat
Easy Recovery
Activation routine before training 8 miles very easy recovery or 60-90 minutes cross training options Spin bike, elliptical, aqua jogging, swimming or...
Sun
Long Run
Activation routine before training (practice drinks) 14 miles and you can add 4 miles easy recovery, 6 miles steady endurance like Thursday, and 4 mil...
Week 2 daily plan
Day by day
Use the day tabs below to view each session, full training detail, extras, and coach notes.
Today’s workout
Hills + Recovery
Monday · Week 2 · Easy effort · Zone 1
Activation routine & some drills prior to hills (watch video on hills & how to execute)
3 miles run recovery pace - 8 * 100m hills @ 90% with walk back rest - 3 miles run recovery pace (watch video on easy run)
easy effort zone 1
Easy / recovery guide: Updates from goal
3 miles8 × 100mRecovery
◉Full training detail⌄
Activation routine & some drills prior to hills (watch video on hills & how to execute)
3 miles run recovery pace - 8 * 100m hills @ 90% with walk back rest - 3 miles run recovery pace (watch video on easy run)
easy effort zone 1
Daily extras
- Core
- Plyometrics option - box jump, fast feet
- Journal
Completion
✓
Coach’s corner
What I would do
Easy enough day, but I'd run 3 miles around 6:45–7:00/mile per mile
Then I'd run my hills similar to last week, but now 8, and then 3 miles easy home 7:00/mile per mile.
Today’s workout
Speed Training
Tuesday · Week 2 · Fast relaxed speed
Activation routine & some drills prior to hills (watch video on hills &
how to
execute)
Warm up routine, with drills & strides
Speed training
6 x 200m fast at 90-95% (very important you're warmed up), then run your steady pace for 800m or a little slower
2 minutes full rest recovery
Warm down
Fast reps are effort based Use effort, not calculator pace
6 × 200mSteadyRecovery
◉Full training detail⌄
Activation routine & some drills prior to hills (watch video on hills &
how to
execute)
Warm up routine, with drills & strides
Speed training
6 x 200m fast at 90-95% (very important you're warmed up), then run your steady pace for 800m or a little slower
2 minutes full rest recovery
Warm down
Daily extras
- Post run core routine
- Psychology option, be present walking, meditation, reading etc. 15 minutes
- Journal
Completion
✓
Coach’s corner
What I would do
Speed is always neglected but super important to activate fast twitch fibres, and allow the aerobic mitocondria in the fast twitch fibres to function.
I'd run 30 seconds for 200m, and then 3.00 for 800m.
Today’s workout
Easy Recovery
Wednesday · Week 2 · Very easy aerobic
Activation routine before training
8 miles very easy recovery or 60-70 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-70 minutes of easy aerobic work.
2.Daily Extras
1 * strength routine - home gym 20 minutes
Yoga routine
Journal
3. What I would do
Easy run for me zone 1 - I usually start about 7.30 pace, and then I'd be around 6.30 at the finish, but you don't have to progress.
I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Easy / recovery guide: Updates from goal
8 milesRecovery
◉Full training detail⌄
Activation routine before training
8 miles very easy recovery or 60-70 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-70 minutes of easy aerobic work.
2.Daily Extras
1 * strength routine - home gym 20 minutes
Yoga routine
Journal
3. What I would do
Easy run for me zone 1 - I usually start about 7.30 pace, and then I'd be around 6.30 at the finish, but you don't have to progress.
I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Daily extras
- 1 * strength routine - home gym 20 minutes
- Yoga routine
- Journal
Completion
✓
Coach’s corner
What I would do
Easy run for me zone 1 - I usually start about 7:30/mile pace, and then I'd be around 6.30 at the finish, but you don't have to progress.
I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Today’s workout
Steady Endurance
Thursday · Week 2 · Controlled steady work
Activation routine 5 mins before training
8 miles run with 4 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not just an easy run
Steady guide: Updates from goal
8 milesSteady
◉Full training detail⌄
Activation routine 5 mins before training
8 miles run with 4 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not just an easy run
Daily extras
- Journal
- Yoga routine
Completion
✓
Coach’s corner
What I would do
I am a massive fan of steady runs, and I believe they create the difference between solid, or great resultsToday I'd start pretty casual, easy pace, and run somewhere I know is free from traffic, people etc.. then the steady portion 4 miles about 6:10/mile per mile, in a few weeks this will be 5.50, and feel easier.
Today’s workout
Mixed Threshold
Friday · Week 2 · HM effort + 10K effort
Activation routine 5 mins before training
Warm up routine, with drills & strides
2 * 5 minutes @ half marathon effort (be conservative) (3-4 word answer effort) 3 minutes recovery jog
4 sets of 2 minutes at 10k effort, 30 secs rest - 30 secs hard, 90 secs easy jog
Warm down routine
HM / 10K guide: Updates from goal
2 × 5 m2 × 5 minutesRecovery10K effortHM effort
◉Full training detail⌄
Activation routine 5 mins before training
Warm up routine, with drills & strides
2 * 5 minutes @ half marathon effort (be conservative) (3-4 word answer effort) 3 minutes recovery jog
4 sets of 2 minutes at 10k effort, 30 secs rest - 30 secs hard, 90 secs easy jog
Warm down routine
Daily extras
- Post run core routine
- Psychology option, be present walking, meditation, reading etc. 15 minutes
- Journal
Completion
✓
Coach’s corner
What I would do
I'd run about 5.10 for the 5 mins @ HM effort
Then these are tough, so 4:45–50:00/mile pace for 2 mins, easy 30 secs rest, then 30 secs hard (no real stress on pace, just hard, but likely 4:30/mile pace. Repeat x 4.
Today’s workout
Easy Recovery
Saturday · Week 2 · Very easy aerobic
Activation routine before training
8 miles very easy recovery or 60-90 minutes cross training options
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-90 minutes of easy aerobic work.
Easy / recovery guide: Updates from goal
8 milesRecovery
◉Full training detail⌄
Activation routine before training
8 miles very easy recovery or 60-90 minutes cross training options
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-90 minutes of easy aerobic work.
Daily extras
- Post run core routine
- Psychology option, be present walking, meditation, reading etc. 15 minutes
- Journal
Completion
✓
Coach’s corner
What I would do
I would run, but I'm lucky with very little injuries, but cross training helps a lot8 miles around 6:45–7:00/mile
Today’s workout
Long Run
Sunday · Week 2 · Easy + steady endurance
Activation routine before training
(practice drinks)
14 miles and you can add 4 miles easy recovery, 6 miles steady endurance like Thursday, and 4 miles easy, this can be done whatever way you like, and so an example might be,
4 miles easy, 2 steady, 1 easy x 3 and 1 miles easy to finish would be your 14 total
4 miles easy will be 60 secs per mile slower than steady endurance.
Easy / steady guide: Updates from goal
14 miles4 miles6 miles1 milesSteady
◉Full training detail⌄
Activation routine before training
(practice drinks)
14 miles and you can add 4 miles easy recovery, 6 miles steady endurance like Thursday, and 4 miles easy, this can be done whatever way you like, and so an example might be,
4 miles easy, 2 steady, 1 easy x 3 and 1 miles easy to finish would be your 14 total
4 miles easy will be 60 secs per mile slower than steady endurance.
Daily extras
- 1 * strength routine - home gym 20 minutes
- Recovery option Foam roll, self massage, treatment, ice bath, or epsom bath
- Journal
Completion
✓
Coach’s corner
What I would do
I'd run 4 miles easy 6:45–7:00/mile, 6 @ 5:45–6:00/mile, and final 4 back to 6:45–7:00/mile
Week 3 motivational clip
"The real purpose of running isn't to win a race, it's to test the limits of the human heart."
Bill Bowerman
Week 3 breakdown
Simple view
A quick summary first, then the full day-by-day plan underneath.
Mon
Hills + Recovery
Activation routine & some drills prior to hills (watch video on hills & how to execute) 4 miles run zone 1 - 8 * 100m hills @ 90% with walk back rest ...
Tue
1km + 400s
Activation routine & some drills prior to hills (watch video on hills & how to execute) 6 * 1km @ half marathon effort - (be very sensible with this) ...
Wed
Easy Recovery
Activation routine before training 10 miles very easy recovery or 60-70 minutes cross training option Spin bike, elliptical, aqua jogging, swimming or...
Thu
Steady Endurance
Activation routine 5 mins before training 8 miles run with 6 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not jus...
Fri
Mixed Threshold
Activation routine 5 mins before training Warm up routine, with drills & strides 2 * 5 minutes @ half marathon effort (be conservative) (3-4 word answ...
Sat
Easy Recovery
Activation routine before training 8 miles very easy recovery or 60-90 minutes cross training options Spin bike, elliptical, aqua jogging, swimming or...
Sun
Long Run
Activation routine before training (practice drinks) 16 miles and you can add 6 miles easy, 6 miles steady endurance like Thursday, and 4 miles easy 4...
Week 3 daily plan
Day by day
Use the day tabs below to view each session, full training detail, extras, and coach notes.
Today’s workout
Hills + Recovery
Monday · Week 3 · Easy effort · Zone 1
Activation routine & some drills prior to hills (watch video on hills & how to execute)
4 miles run zone 1 - 8 * 100m hills @ 90% with walk back rest - 3 miles run recovery pace (watch video on easy run)
easy effort zone 1
Easy / recovery guide: Updates from goal
4 miles3 miles8 × 100mRecovery
◉Full training detail⌄
Activation routine & some drills prior to hills (watch video on hills & how to execute)
4 miles run zone 1 - 8 * 100m hills @ 90% with walk back rest - 3 miles run recovery pace (watch video on easy run)
easy effort zone 1
Daily extras
- Core
- Plyometrics option - box jump, fast feet
- Journal
Completion
✓
Coach’s corner
What I would do
I'd run 4 miles around 6:45–7:00/mile per mile
8 hills, and I'd likely be naturally faster now it's week 3, and then 3 miles easy home 7:00/mile per mile.
Today’s workout
1km + 400s
Tuesday · Week 3 · HM effort + 10K pace
Activation routine & some drills prior to hills (watch video on hills &
how to
execute)
6 * 1km @ half marathon effort - (be very sensible with this) - 60 secs jog recovery, 2 mins rest then, 8 * 400s @ 10k pace (which should equate to a feeling of HM effort) but of course you can run faster, 45 secs jog rest
HM / 10K guide: Updates from goal
1km6 × 1km8 × 400sRecovery10K effort
◉Full training detail⌄
Activation routine & some drills prior to hills (watch video on hills &
how to
execute)
6 * 1km @ half marathon effort - (be very sensible with this) - 60 secs jog recovery, 2 mins rest then, 8 * 400s @ 10k pace (which should equate to a feeling of HM effort) but of course you can run faster, 45 secs jog rest
Daily extras
- Post run core routine
- Pick a psychology option - meditation, present walk, or relaxed yoga - (watch video explaining)
Completion
✓
Coach’s corner
What I would do
Fun day, 6 * 1km around 3:05/km, w 60 rest. Then the 400s I'd be around 70, so 2:55/km, and this would keep heart rate and effort the same as 1ks.
Today’s workout
Easy Recovery
Wednesday · Week 3 · Very easy aerobic
Activation routine before training
10 miles very easy recovery or 60-70 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-70 minutes of easy aerobic work.
2.Daily Extras
1 * strength routine - home gym 20 minutes
Yoga routine Journal
3. What I would do
Easy run for me zone 1 - I usually start about 7.30 pace, and then I'd be around 6.30 at the finish, but you don't have to progress.
I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Easy / recovery guide: Updates from goal
10 milesRecovery
◉Full training detail⌄
Activation routine before training
10 miles very easy recovery or 60-70 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-70 minutes of easy aerobic work.
2.Daily Extras
1 * strength routine - home gym 20 minutes
Yoga routine Journal
3. What I would do
Easy run for me zone 1 - I usually start about 7.30 pace, and then I'd be around 6.30 at the finish, but you don't have to progress.
I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Daily extras
- 1 * strength routine - home gym 20 minutes
- Yoga routine Journal
Completion
✓
Coach’s corner
What I would do
Easy run for me zone 1 - I usually start about 7:30/mile pace, and then I'd be around 6.30 at the finish, but you don't have to progress.
I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Today’s workout
Steady Endurance
Thursday · Week 3 · Controlled steady work
Activation routine 5 mins before training
8 miles run with 6 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not just an easy run
Steady guide: Updates from goal
8 milesSteady
◉Full training detail⌄
Activation routine 5 mins before training
8 miles run with 6 @ steady effort @ around marathon effort plus 60-80 secs per mile, and so this is not just an easy run
Daily extras
- Journal
- Yoga routine
Completion
✓
Coach’s corner
What I would do
I am a massive fan of steady runs, and I believe they create the difference between solid, or great resultsToday I'd start pretty casual, easy pace, and run somewhere I know is free from traffic, people etc.. then the steady portion about 6:00–10:00/mile per mile, in a few weeks this will be 5.50, and feel easier.
Today’s workout
Mixed Threshold
Friday · Week 3 · HM effort + 10K effort
Activation routine 5 mins before training
Warm up routine, with drills & strides
2 * 5 minutes @ half marathon effort (be conservative) (3-4 word answer effort) 2 minutes recovery jog
5 * 2 minutes with reps 2 and 4 @ half marathon effort, and 1, 3, and 5 at 10k effort - 90 secs rest throughout
Warm down routine
HM / 10K guide: Updates from goal
2 × 5 m5 × 2 m2 × 5 minutes5 × 2 minutesRecovery
◉Full training detail⌄
Activation routine 5 mins before training
Warm up routine, with drills & strides
2 * 5 minutes @ half marathon effort (be conservative) (3-4 word answer effort) 2 minutes recovery jog
5 * 2 minutes with reps 2 and 4 @ half marathon effort, and 1, 3, and 5 at 10k effort - 90 secs rest throughout
Warm down routine
Daily extras
- Post run core routine
- Psychology option, be present walking, meditation, reading etc. 15 minutes
- Journal
Completion
✓
Coach’s corner
What I would do
I'd run about 5:00–10:00/mile for the 5 mins @ HM effort
Then these are tough, so 4:45–50:00/mile pace for 2 mins @ 10k, and around 4:55–5:00/mile for HM, only 2 mins rep, so speed might be a bit faster than your 5 mins effort at HM effort.
Today’s workout
Easy Recovery
Saturday · Week 3 · Very easy aerobic
Activation routine before training
8 miles very easy recovery or 60-90 minutes cross training options
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-90 minutes of easy aerobic work.
Easy / recovery guide: Updates from goal
8 milesRecovery
◉Full training detail⌄
Activation routine before training
8 miles very easy recovery or 60-90 minutes cross training options
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-90 minutes of easy aerobic work.
Daily extras
- Post run core routine
- Psychology option, be present walking, meditation, reading etc. 15 minutes
- Journal
Completion
✓
Coach’s corner
What I would do
I would run, but I'm lucky with very little injuries, but cross training helps a lot8 miles around 6:45–7:00/mile
Today’s workout
Long Run
Sunday · Week 3 · Easy + steady endurance
Activation routine before training
(practice drinks)
16 miles and you can add 6 miles easy, 6 miles steady endurance like Thursday, and 4 miles easy
4 miles easy will be 60 secs per mile slower than the steady endurance part.
Easy / steady guide: Updates from goal
16 miles6 miles4 milesSteadyPractice drinks
◉Full training detail⌄
Activation routine before training
(practice drinks)
16 miles and you can add 6 miles easy, 6 miles steady endurance like Thursday, and 4 miles easy
4 miles easy will be 60 secs per mile slower than the steady endurance part.
Daily extras
- 1 * strength routine - home gym 20 minutes
- Recovery option Foam roll, self massage, treatment, ice bath, or epsom bath
- Journal
Completion
✓
Coach’s corner
What I would do
I'd run 6 miles easy 6:45–7:00/mile, 6 @ 5:45–6:00/mile, and final 4 back to 6:45–7:00/mile
Week 4 motivational clip
"I had to make a choice either give up, and walk to the side of the road, or take one more step, one more mile, and 14 miles later I ran 2.09.48 for the marathon."
Stephen Scullion
Week 4 breakdown
Simple view
A quick summary first, then the full day-by-day plan underneath.
Mon
Hills + Recovery
Activation routine & some drills prior to hills (watch video on hills & how to execute) 4 miles run zone 1 - 8 * 100m hills @ 90% with walk back rest ...
Tue
Half Marathon Effort
Activation routine & some drills prior to hills (watch video on hills & how to execute) Warm up routine 10k, alternating efforts, 1km @ Half marathon ...
Wed
Easy Recovery
Activation routine before training 10 miles very easy recovery or 60-70 minutes cross training option Spin bike, elliptical, aqua jogging, swimming or...
Thu
Rest Day
Rest day
Fri
Mixed Threshold
Activation routine 5 mins before training Warm up routine, with drills & strides 1 * 5 minutes @ 1 half marathon effort (be conservative) (3-4 word an...
Sat
Easy Recovery
Activation routine before training 3-4 miles very easy & some drills / strides
Sun
Race / Time Trial
Activation routine before training Warm up drills etc.. practice race day routine Time trial or race (Pick a distance 10k would be a good choice, and ...
Week 4 daily plan
Day by day
Use the day tabs below to view each session, full training detail, extras, and coach notes.
Today’s workout
Hills + Recovery
Monday · Week 4 · Easy effort · Zone 1
Activation routine & some drills prior to hills (watch video on hills & how to execute)
4 miles run zone 1 - 8 * 100m hills @ 90% with walk back rest - 3 miles run recovery pace (watch video on easy run)
easy effort zone 1
Easy / recovery guide: Updates from goal
4 miles3 miles8 × 100mRecovery
◉Full training detail⌄
Activation routine & some drills prior to hills (watch video on hills & how to execute)
4 miles run zone 1 - 8 * 100m hills @ 90% with walk back rest - 3 miles run recovery pace (watch video on easy run)
easy effort zone 1
Daily extras
- Core
- Plyometrics option - box jump, fast feet
- Journal
Completion
✓
Coach’s corner
What I would do
I'd run 4 miles around 6:45–7:00/mile per mile
8 hills, and I'd likely be naturally faster now it's week 3, and then 3 miles easy home 7:00/mile per mile.
Today’s workout
Half Marathon Effort
Tuesday · Week 4 · Controlled threshold
Activation routine & some drills prior to hills (watch video on hills &
how to
execute)
Warm up routine
10k, alternating efforts, 1km @ Half marathon effort, 1km @ steady run pace until 10km - recovery is the steady 1km.
Warm down routine
2.Daily Extras
Post run core routine
Pick a psychology option - meditation, present walk, or relaxed yoga - (watch video explaining)
3. What I would do
I'd run around 3.00 for the 1k @ HM effort, and 3.30 for the steady pace (this is faster my 3.40 pace on a longer steady run, but it's only 1km).
Half marathon effort guide: Updates from goal
1km10kmSteadyRecovery10K effort
◉Full training detail⌄
Activation routine & some drills prior to hills (watch video on hills &
how to
execute)
Warm up routine
10k, alternating efforts, 1km @ Half marathon effort, 1km @ steady run pace until 10km - recovery is the steady 1km.
Warm down routine
2.Daily Extras
Post run core routine
Pick a psychology option - meditation, present walk, or relaxed yoga - (watch video explaining)
3. What I would do
I'd run around 3.00 for the 1k @ HM effort, and 3.30 for the steady pace (this is faster my 3.40 pace on a longer steady run, but it's only 1km).
Daily extras
- Post run core routine
- Pick a psychology option - meditation, present walk, or relaxed yoga - (watch video explaining)
Completion
✓
Coach’s corner
What I would do
I'd run around 3.00 for the 1k @ HM effort, and 3.30 for the steady pace (this is faster my 3:40/mile pace on a longer steady run, but it's only 1km).
Today’s workout
Easy Recovery
Wednesday · Week 4 · Very easy aerobic
Activation routine before training
10 miles very easy recovery or 60-70 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-70 minutes of easy aerobic work.
2.Daily Extras
1 * strength routine - home gym 20 minutes
Yoga routine
Journal
3. What I would do
Easy run for me zone 1 - I usually start about 7.30 pace, and then I'd be around 6.30 at the finish, but you don't have to progress.
I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Easy / recovery guide: Updates from goal
10 milesRecovery
◉Full training detail⌄
Activation routine before training
10 miles very easy recovery or 60-70 minutes cross training option
Spin bike, elliptical, aqua jogging, swimming or rowing etc.. can be a mixture but 60-70 minutes of easy aerobic work.
2.Daily Extras
1 * strength routine - home gym 20 minutes
Yoga routine
Journal
3. What I would do
Easy run for me zone 1 - I usually start about 7.30 pace, and then I'd be around 6.30 at the finish, but you don't have to progress.
I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Daily extras
- 1 * strength routine - home gym 20 minutes
- Yoga routine
- Journal
Completion
✓
Coach’s corner
What I would do
Easy run for me zone 1 - I usually start about 7:30/mile pace, and then I'd be around 6.30 at the finish, but you don't have to progress.
I usually take a while to get warmed up, body feels stiff, and so likely progress as I get going naturally.
Today’s workout
Rest Day
Thursday · Week 4 · Recovery
Rest day
Rest
◉Full training detail⌄
Rest day
Daily extras
- Journal
- Yoga routine
Completion
✓
Coach’s corner
What I would do
Full rest day, and try to switch off from running
Today’s workout
Mixed Threshold
Friday · Week 4 · HM effort + 10K effort
Activation routine 5 mins before training
Warm up routine, with drills & strides
1 * 5 minutes @ 1 half marathon effort (be conservative) (3-4 word answer effort) 3 minutes recovery jog
Short fartlek - 3 * 2 mins at Half marathon effort, 60 easy, 30 secs at 10k effort, 90 secs jog.
Warm down routine
HM / 10K guide: Updates from goal
1 × 5 m3 × 2 m1 × 5 minutesRecovery10K effort
◉Full training detail⌄
Activation routine 5 mins before training
Warm up routine, with drills & strides
1 * 5 minutes @ 1 half marathon effort (be conservative) (3-4 word answer effort) 3 minutes recovery jog
Short fartlek - 3 * 2 mins at Half marathon effort, 60 easy, 30 secs at 10k effort, 90 secs jog.
Warm down routine
Daily extras
- Post run core routine
- Psychology option, be present walking, meditation, reading etc. 15 minutes
- Journal
Completion
✓
Coach’s corner
What I would do
I'd run about 5:00–10:00/mile for the 5 mins @ HM effort
Then 2 mins at 4:50/mile pace and 30 secs @ 10k, and around 4.40. Remember as rep length decreases, speed can increase (but same effort) So 2 mins at HM effort might be faster than your 5 mins at HM effort etc..
Today’s workout
Easy Recovery
Saturday · Week 4 · Very easy aerobic
Activation routine before training
3-4 miles very easy & some drills / strides
Easy / recovery guide: Updates from goal
4 miles
◉Full training detail⌄
Activation routine before training
3-4 miles very easy & some drills / strides
Daily extras
- Post run core routine
- Psychology option, write out time trial plan
- Journal, and ICE bath (not optional)
Completion
✓
Coach’s corner
What I would do
Easy run pace, some drills & strides to help prime the body for tomorrow.
Today’s workout
Race / Time Trial
Sunday · Week 4 · Race effort
Activation routine before training
Warm up drills etc.. practice race day routine
Time trial or race (Pick a distance 10k would be a good choice, and run around 95% effort, finish faster than you start
That means pick a goal time you know is achievable, and practice pacing well
Race pace guide: Updates from goal
10K effortRace day
◉Full training detail⌄
Activation routine before training
Warm up drills etc.. practice race day routine
Time trial or race (Pick a distance 10k would be a good choice, and run around 95% effort, finish faster than you start
That means pick a goal time you know is achievable, and practice pacing well
Daily extras
- 1 * strength routine - home gym 20 minutes
- Recovery option Foam roll, self massage, treatment, ice bath, or epsom bath
- Journal
Completion
✓
Coach’s corner
What I would do
Run 10k in around 30.00, but I'd start at around 3.05 for the first 2km, then try to make up time in the final 2-3 km. This would feel hard, but controlled, and important to test the body.
Personalise paces
Set your marathon goal
Enter your marathon goal time, then choose whether you want the plan shown in miles or kilometres.
Goal pace: 6:52/mile
Easy / recoveryUpdates from goal
Steady enduranceUpdates from goal
Marathon effortUpdates from goal
Half marathon effortUpdates from goal
10K effortUpdates from goal
5K / harder repsUpdates from goal
The daily workout guide boxes and coach-note pace examples update when you change the goal or switch between miles and kilometres. The training instructions stay exactly as written.
Week 1 audio guides
Coach audio
Use these clips to understand the plan, effort control, and the focus for this week.
Points
Map out your training
Run speed & effort
Map out your training
Week 1 preview
Long run fuel practice
Week 2 audio guides
Coach audio
Use these clips to understand the plan, effort control, and the focus for this week.
Run speed & effort
Week 2 preview
Long run fuel practice
Week 3 audio guides
Coach audio
Use these clips to understand the plan, effort control, and the focus for this week.
Run speed & effort
Week 3 preview
Long run fuel practice
Week 4 audio guides
Coach audio
Use these clips to understand the plan, effort control, and the focus for this week.
Run speed & effort
Week 4 preview
Long run fuel practice
Training language
Terms
Use this as your quick reference for the language used inside the plan.
Mara — Marathon effort
HM — Half marathon effort
MP — Marathon pace
HMP — Half marathon pace
Threshold — 60 minutes effort
Steady — A pace in between easy and marathon effort
10k — 10k effort
5k — 5k effort
Jog — Run your recovery at easy jog; do not walk or stand still
Warm up — See video
Warm down — See video
Drills — See resources