Jons Marathon Programme
MarathonModerate
- Weeks
- 20
- Runs/wk
- 3
- Peak km
- 51
Medium
Schedule
Week 114.9 km
Mon
Cross-train
Tue
Cross-train
Wed
Intervals6 x 600m
Thu
Cross-train
Fri
Easy4.8 km
SatRest
Sun
Long6.4 km
Week 217.1 km
Mon
Cross-train
Tue
Cross-train
Wed
Intervals7 x 600m
Thu
Cross-train
Fri
Easy4.8 km
SatRest
Sun
Long8 km
Week 319.3 km
Mon
Cross-train
Tue
Cross-train
Wed
Intervals8 x 600m
Thu
Cross-train
Fri
Easy4.8 km
SatRest
Sun
Long9.7 km
Week 417.9 km
Mon
Cross-train
Tue
Cross-train
Wed
Intervals9 x 200m
Thu
Cross-train
Fri
Easy4.8 km
SatRest
Sun
Long11.3 km
Week 523.7 km
Mon
Cross-train
Tue
Cross-train
Wed
Intervals10 x 600m
Thu
Cross-train
Fri
Easy4.8 km
SatRest
Sun
Long12.9 km
Week 626.9 km
Mon
Cross-train
Tue
Cross-train
Wed
Intervals10 x 600m
Thu
Cross-train
Fri
Easy6.4 km
SatRest
Sun
Long14.5 km
Week 727.4 km
Mon
Cross-train
Tue
Cross-train
Wed
Hills4.8 km
Thu
Cross-train
Fri
Easy6.4 km
SatRest
Sun
Long16.1 km
Week 829 km
Mon
Cross-train
Tue
Cross-train
Wed
Hills4.8 km
Thu
Cross-train
Fri
Easy6.4 km
SatRest
Sun
Long17.7 km
Week 930.6 km
Mon
Cross-train
Tue
Cross-train
Wed
Hills4.8 km
Thu
Cross-train
Fri
Easy6.4 km
SatRest
Sun
Long19.3 km
Week 1032.2 km
Mon
Cross-train
Tue
Cross-train
Wed
Hills4.8 km
Thu
Cross-train
Fri
Easy6.4 km
SatRest
Sun
Long20.9 km
Week 1136.6 km
Mon
Cross-train
Tue
Cross-train
Wed
Intervals6 x 1000m
Thu
Cross-train
Fri
Easy8 km
SatRest
Sun
Long22.5 km
Week 1237 km
Mon
Cross-train
Tue
Cross-train
Wed
Tempo4.8 km
Thu
Cross-train
Fri
Easy8 km
SatRest
Sun
Long24.1 km
Week 1340.2 km
Mon
Cross-train
Tue
Cross-train
Wed
Tempo4.8 km
Thu
Cross-train
Fri
Easy9.7 km
SatRest
Sun
Long25.7 km
Week 1441.8 km
Mon
Cross-train
Tue
Cross-train
Wed
Tempo4.8 km
Thu
Cross-train
Fri
Easy9.7 km
SatRest
Sun
Long27.4 km
Week 1543.5 km
Mon
Cross-train
Tue
Cross-train
Wed
Tempo4.8 km
Thu
Cross-train
Fri
Easy9.7 km
SatRest
Sun
Long29 km
Week 1645.1 km
Mon
Cross-train
Tue
Cross-train
Wed
Tempo4.8 km
Thu
Cross-train
Fri
Easy9.7 km
SatRest
Sun
Long30.6 km
Week 1746.7 km
Mon
Cross-train
Tue
Cross-train
Wed
Tempo4.8 km
Thu
Cross-train
Fri
Easy9.7 km
SatRest
Sun
Long32.2 km
Week 1848.3 km
Mon
Cross-train
Tue
Cross-train
Wed
Tempo4.8 km
Thu
Cross-train
Fri
Easy9.7 km
SatRest
Sun
Long33.8 km
Week 1949.9 km
Mon
Cross-train
Tue
Cross-train
Wed
Tempo4.8 km
Thu
Cross-train
Fri
Easy9.7 km
SatRest
Sun
Long35.4 km
Week 2051.5 km
Mon
Cross-train
Tue
Cross-train
Wed
Tempo4.8 km
Thu
Cross-train
Fri
Easy9.7 km
SatRest
Sun
Long37 km