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 |
