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