London marathon training plan Easy Read

London marathon training plan

A book with the word Plan on it and a picture of two people in running gear waiting to start a race

This is a weekly training plan to help you run the London marathon.

Calendar dates showing 6 Nov and 21 April next to a man about to run and a man winning medals

This training plan will take 24 weeks to complete.

A young man running next to a diary showing a week of days

There will be 3 - 5 runs to do each week.

The runs will get longer each week to help you get stronger at running.

When you do each run don't go too fast.

Take it easy and walk if you need to.

A picture of a inkjet printer printing out a document

Download and use this training sheet when you do each run.

It will help you see how your training is going week by week.

Your weekly training plan:

3 building blocks. Each has a number on it. One has number 1, one has number 2 and the other has number 3

Week 1

There are 4 runs to do this week.

Do at least 3 of the 4 runs.

The most important run to do is run 4.

4 pictures of a man running next to a clock with 15 minutes showing on it

Week 1 runs:

Run 1: Run for 15 minutes

Run 2: Run for 15 minutes

Run 3: Run for 15 minutes

Run 4: Run for 15 minutes

Week 2

There are 3 runs to do this week.

You should do all 3 runs.

three pictures of a man running either 20 minutes, 25 minutes or 30 minutes

Week 2 runs:

Run 1: Run for 20 minutes

Run 2: Run for 25 minutes

Run 3: Run for 30 minutes

Week 3

There are 3 runs to do this week.

You should do all 3 runs.

three pictures of a man running either 25 minutes, 30 minutes or 35 minutes

Week 3 runs:

Run 1: Run for 25 minutes

Run 2: Run for 30 minutes

Run 3: Run for 35 minutes

Week 4

There are 4 runs to do this week.

Do at least 3 of the 4 runs.

The most important run to do is run 4.

four pictures of a young man running. One picture has a clock showing 15 minutes, the other 25 minutes, another 25 minutes and the fourth picture shows a clock with 35 minutes

Week 4 runs:

Run 1: Run for 15 minutes

Run 2: Run for 25 minutes

Run 3: Run for 25 minutes

Run 4: Run for 35 minutes

Week 5

There are 4 runs to do this week.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 15, 30, 25 or 45 minutes

Week 5 runs:

Run 1: Run for 15 minutes

Run 2: Run for 30 minutes

Run 3: Run for 25 minutes

Run 4: Run for 45 minutes

Week 6

There are 4 runs to do this week.

Do at least 3 of the 4 runs.

The most important run to do is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 20, 30, 35 or 45 minutes

Week 6 runs:

Run 1: Run for 20 minutes

Run 2: Run for 30 minutes

Run 3: Run for 35 minutes

Run 4: Run for 45 minutes

Week 7

There are 5 runs to do this week.

Do at least 4 of the 5 runs.

The most important run to do is run 5.

5 pictures of a man running. Each picture shows a different time next to it. Times are either 20, 30, 40, 10 or 60 minutes

Week 7 runs:

Run 1: Run for 20 minutes

Run 2: Run for 30 minutes

Run 3: Run for 40 minutes

Run 4: Run for 10 minutes

Run 5: Run for 1 hour

Week 8

There are 4 runs to do this week.

Do at least 3 of the 4 runs.

The most important run to do is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 30, 30, 10 or 60 minutes

Week 8 runs:

Run 1: Run for 30 minutes

Run 2: Run for 30 minutes

Run 3: Run for 10 minutes

Run 4: Run for 1 hour

Week 9

There are 5 runs to do this week.

Do at least 4 of the 5 runs.

The most important run to do is run 5.

5 pictures of a man running. Each picture shows a different time next to it. Times are either 30, 40, 40,15 minute or 1 hour 15 minutes

Week 9 runs:

Run 1: Run for 30 minutes

Run 2: Run for 40 minutes

Run 3: Run for 40 minutes

Run 4: Run for 15 minutes

Run 5: Run for 1 hour and 15 minutes

Week 10

There are 4 runs to do this week.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 40, 40, 15 or 1 hour 15 minutes

Week 10 runs:

Run 1: Run for 40 minutes

Run 2: Run for 40 minutes

Run 3: Run for 15 minutes

Run 4: Run for 1 hour and 15 minutes

Week 11

There are 4 runs to do this week.

You should do all 4 runs.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 20, 40, 50 or 1 hour 30 minutes

Week 11 runs:

Run 1: Run for 20 minutes

Run 2: Run for 40 minutes

Run 3: Run for 50 minutes

Run 4: Run for 1 hour and 30 minutes

Week 12

There are 4 runs to do this week.

You need to do all 4 runs.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 20, 45, 40 minutes or 1 hour and 40 minutes

Week 12 runs:

Run 1: Run for 20 minutes

Run 2: Run for 45 minutes

Run 3: Run for 40 minutes

Run 4: Run for 1 hour and 40 minutes

Week 13

There are 4 runs to do this week.

You need to do all 4 runs.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 50, 45, 20 or 1 hour 50 minutes

Week 13 runs:

Run 1: Run for 50 minutes

Run 2: Run for 45 minutes

Run 3: Run for 20 minutes

Run 4: Run for 1 hour and 50 minutes

Week 14

There are 4 runs to do this week.

You need to do all 4 runs.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 20mins, 1 hour 5mins, 40mins or 2 hours

Week 14: There are 4 different runs to do this week

Run 1: Run for 20 minutes

Run 2: Run for 1 hour and 5 minutes

Run 3: Run for 40 minutes

Run 4: Run for 2 hours

Week 15

There are 4 runs to do this week.

You need to do all 4 runs.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 35, 30, 15 mins and 13 mile runs

Week 15 runs:

Run 1: Run for 35 minutes

Run 2: Run for 30 minutes

Run 3: Run for 15 minutes

Run 4: Run for 13 miles - that's half a marathon!

Week 16

There are 5 runs to do this week.

Do at least 4 of the 5 runs.

The most important run is run 5.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 20, 30mins, 1 hour, 30mins and 2 hours

Week 16 runs:

Run 1: Run for 20 minutes

Run 2: Run for 30 minutes

Run 3: Run for 1 hour

Run 4: Run for 30 minutes

Run 5: Run for 2 hours

Week 17

There are 4 runs to do this week.

You need to do all 4 runs.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 30mins, 1 hour, 40mins and 2 hours 20 minutes

Week 17 runs:

Run 1: Run for 30 minutes

Run 2: Run for 1 hour

Run 3: Run for 40 minutes

Run 4: Run for 2 hours and 20 minutes

Week 18

There are 4 runs to do this week.

You need to do all 4 runs.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 40mins, 1 hour and 15mins, 20mins and 2 hours and 30mins

Week 18 runs:

Run 1: Run for 40 minutes

Run 2: Run for 1 hour and 15 minutes

Run 3: Run for 20 minutes

Run 4: Run for 2 hours and 30 minutes

Week 19

There are 5 runs to do this week.

Do at least 4 of the 5 runs.

The most important run is run 5.

5 pictures of a man running. Each picture shows a different time next to it. Times are either 30, 40mis,1 hour and 15mins, 30mins and 2 hours and 40mins

Week 19 runs:

Run 1: Run for 30 minutes

Run 2: Run for 40 minutes

Run 3: Run for 1 hour and 15 minutes

Run 4: Run for 30 minutes

Run 5: Run for 2 hours and 40 minutes

Week 20

There are 4 runs to do this week.

You need to do all 4 runs.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 30, 50, 50mins and 2 hours 40mins

Week 20 runs:

Run 1: Run for 30 minutes

Run 2: Run for 50 minutes

Run 3: Run for 50 minutes

Run 4: Run for 2 hours and 40 minutes

Week 21

There are 4 runs to do this week.

You need to do all 4 runs.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 30, 40, 60mins and 3 hours 20mins

Week 21 runs:

Run 1: Run for 30 minutes

Run 2: Run for 40 minutes

Run 3: Run for 1 hour

Run 4: Run for 3 hours and 20 minutes

Week 22

There are 4 runs to do this week.

You need to do all 4 runs.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 20, 30, 50mins or 2hours

Week 22 runs:

Run 1: Run for 20 minutes

Run 2: Run for 30 minutes

Run 3: Run for 50 minutes

Run 4: Run for 2 hours

Week 23

There are 4 runs to do this week.

You need to do all 4 runs.

The most important run is run 4.

4 pictures of a man running. Each picture shows a different time next to it. Times are either 20, 40, 15mins or 1 hour 10min runs

Week 23 runs:

Run 1: Run for 20 minutes

Run 2: Run for 40 minutes

Run 3: Run for 15 minutes

Run 4: Run for 1 hour and 10 minutes

Week 24

There are 4 runs to do this week.

The most important run is run 4 - the London marathon!

3 pictures of a man running next to times which say either 30, 20 or 10 minutes. Next to them are a couple of runners getting warmed up at the start of a race

Week 24 runs:

Run 1: Run for 30 minutes

Run 2: Run for 20 minutes

Run 3: Run for 10 minutes

Run 4: Marathon Day!

A man shakes a woman's hand and says 'thank you'

We hope this training plan helps you run the London marathon.

Thank you for running to help us support people with a learning disability .

Good luck

A group of 3 people in white T-shirts smiling with their thumbs up