Aim for sub:2:10hrs (and do a 1M warm-up and 1M cool-down) Thu1M jog, then 2M (18 mins) tempo, the 1M jog Tue 5M consisting of the following: 1M jog and strides, then 12 x 200m at mile pace, with 200m jog recoveries, then 1M jog Tue 6M consisting of the following: 1M jog and strides, then 9 x 400 at 5K pace, with 200m jog recoveries, then 1M jog Thu 1M jog, then 3M (approx 27 mins) tempo, then 1M jog Tue 5M of 1M jog, then 8 x 90 seconds uphill, then jog back. Tue 1M jog, then 3M (30 mins) of fartlek (3mins fast, 2mins slow), then 1M jog Sun 1M jog, then race 10K or 5M, then 1M jog. Tue 5M consisting of the following: 1M jog, then 4 x 800m at 10K pace, with 200m jog recoveries, then 1M jog Tue 6M consisting of the following: 1M jog, then 3 x 1M tempo, with 400m jog recoveries, then 1M jog Thu 1M jog, then 2M (18 mins) tempo, then 1M jog Tue 5M consisting of the following: 1M jog, then 2 x 1.5M tempo, with 400m jog recovery, then 1M jog Mon 2M (miles) (or 23 mins, if you prefer to train to time) easy RW's 16-week sub 4:30 marathon training plan:

If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success.

If you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day having missed a month. Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. I've missed a week of the plan, what should I do? Work out what pace to do each of your runs at using our training pace calculator - just tell us a recent run time and we'll do the rest. Run one mile easy to warm up and one mile easy to cool down. Marathon pace – This is the pace that you hope to maintain in the race.

Mile repeats – After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. This should be 30 seconds to one minute per mile slower than your goal pace. Run at an easy pace you should be able to hold a conversation.

Long run – Much like an easy run, this is a long, slow distance run that will build your endurance.

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