London marathon training plan Easy Read
London marathon training plan

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

This training plan will take 24 weeks to complete.

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.

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:

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

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!

We hope this training plan helps you run the London marathon.
Thank you for running to help us support people with a
learning disability
A learning disability is to do with the way someone's brain works. It makes it harder for someone to learn, understand or do things.
.
Good luck
