Week 1 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 | |
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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 |
http://www.virginlondonmarathon.com/training-centre/training-advice/training-plans/beginner-24-week-training-plan/