Time to dare
Your 19 week training plan to get you from 10K to a full marathon.
Training plan guidance
Easy jogging and walking
An 'easy' jog or walk means a 'recovery run'. Keep your heart rate at about 60-70% of the maximum, and go at a pace where you can chat comfortably.
Interval sessions
For example, "8 x 2 minutes (60 seconds rest)", means that you run for 2 minutes, then stop and recover for 60 seconds, repeating this 8 times.
All 2 minute reps should be at a consistent pace – or getting faster towards the end – so don't start too quickly! These runs should be at a faster pace than the easy runs, working near your maximum.
Gym sessions and cross-training
To complement your running, we recommend you do some gym or cross-training sessions.
Engaging in activities like swimming, weight training, strength training, or cycling involves using different parts of the body, unlike running.
Training plan
Time to dare – PDF training plan
The complete 19-week training plan available for print.
Week | Day | Date | Activity |
---|---|---|---|
Week 1 | Monday | 11 March 2024 | Easy run. 20 minutes |
Week 1 | Tuesday | 12 March 2024 | Rest day |
Week 1 | Wednesday | 13 March 2024 | A 1 km run, followed by 2 minutes rest – do this 6 times |
Week 1 | Thursday | 14 March 2024 | Rest day |
Week 1 | Friday | 15 March 2024 | Easy run. 25 minutes |
Week 1 | Saturday | 16 March 2024 | Rest day |
Week 1 | Sunday | 17 March 2024 | Event day. 10 km |
Week 2 | Monday | 18 March 2024 | Rest day |
Week 2 | Tuesday | 19 March 2024 | Easy run. 30 minutes |
Week 2 | Wednesday | 20 March 2024 | Interval training. A 5 minute run, followed by 60 seconds rest – do this 5 times |
Week 2 | Thursday | 21 March 2024 | Gym or cross-training session |
Week 2 | Friday | 22 March 2024 | Easy run. 30 minutes |
Week 2 | Saturday | 23 March 2024 | Rest day |
Week 2 | Sunday | 24 March 2024 | Long run. 11 km |
Week 3 | Monday | 25 March 2024 | Easy run. 20 minutes |
Week 3 | Tuesday | 26 March 2024 | Rest day |
Week 3 | Wednesday | 27 March 2024 | Easy run. 35 minutes |
Week 3 | Thursday | 28 March 2024 | Easy run. 40 minutes |
Week 3 | Friday | 29 March 2024 | Easy run. 35 minutes |
Week 3 | Saturday | 30 March 2024 | Rest day |
Week 3 | Sunday | 31 March 2024 | Long run. 12 km |
Week 4 | Monday | 1 April 2024 | Rest day |
Week 4 | Tuesday | 2 April 2024 | Easy run. 35 minutes |
Week 4 | Wednesday | 3 April 2024 | Interval training. A 10 minute run, followed by 60 seconds rest – do this 4 times |
Week 4 | Thursday | 4 April 2024 | Gym or cross-training session |
Week 4 | Friday | 5 April 2024 | Easy run. 45 minutes |
Week 4 | Saturday | 6 April 2024 | Rest day |
Week 4 | Sunday | 7 April 2024 | Long run. 14 km |
Week 5 | Monday | 8 April 2024 | Easy run. 30 minutes |
Week 5 | Tuesday | 9 April 2024 | Rest day |
Week 5 | Wednesday | 10 April 2024 | Interval training. A 15 minute run, followed by 90 seconds rest – do this 4 times |
Week 5 | Thursday | 11 April 2024 | Easy run. 40 minutes |
Week 5 | Friday | 12 April 2024 | Easy run. 35 minutes |
Week 5 | Saturday | 13 April 2024 | Rest day |
Week 5 | Sunday | 14 April 2024 | Long run. 16 km |
Week 6 | Monday |
15 April 2024 |
Rest day |
Week 6 | Tuesday | 16 April 2024 | Easy run. 40 minutes |
Week 6 | Wednesday | 17 April 2024 | Interval training. A 20 minute run, followed by 90 seconds rest – do this 4 times |
Week 6 | Thursday | 18 April 2024 | Gym or cross-training session |
Week 6 | Friday | 19 April 2024 | Easy run. 50 minutes |
Week 6 | Saturday | 20 April 2024 | Rest day |
Week 6 | Sunday | 21 April 2024 | Long run. 18 km |
Week 7 | Monday | 22 April 2024 | Easy run. 30 minutes |
Week 7 | Tuesday | 23 April 2024 | Rest day |
Week 7 | Wednesday | 24 April 2024 | Interval training. A 25 minute run, followed by 90 seconds rest – do this 3 times |
Week 7 | Thursday | 25 April 2024 | Easy run. 40 minutes |
Week 7 | Friday | 26 April 2024 | Easy run. 50 minutes |
Week 7 | Saturday | 27 April 2024 | Rest day |
Week 7 | Sunday | 28 April 2024 | Long run. 20 km |
Week 8 | Monday | 29 April 2024 | Rest day |
Week 8 | Tuesday | 30 April 2024 | Easy run. 45 minutes |
Week 8 | Wednesday | 1 May 2024 | Interval training. A 30 minute run, followed by 90 seconds rest – do this 3 times |
Week 8 | Thursday | 2 May 2024 | Gym or cross-training session |
Week 8 | Friday | 3 May 2024 | Easy run. 50 minutes |
Week 8 | Saturday | 4 May 2024 | Rest day |
Week 8 | Sunday | 5 May 2024 | Long run. 22 km |
Week 9 | Monday | 6 May 2024 | Easy run. 30 minutes |
Week 9 | Tuesday | 7 May 2024 | Rest day |
Week 9 | Wednesday | 8 May 2024 | Interval training. A 20 minute run, followed by 90 seconds rest– do this 5 times |
Week 9 | Thursday | 9 May 2024 | Easy run. 40 minutes |
Week 9 | Friday | 10 May 2024 | Easy run. 50 minutes |
Week 9 | Saturday | 11 May 2024 | Rest day |
Week 9 | Sunday | 12 May 2024 | Long run. 16 km |
Week 10 | Monday | 13 May 2024 | Rest day |
Week 10 | Tuesday | 14 May 2024 | Easy run. 20 minutes |
Week 10 | Wednesday | 15 May 2024 | Interval training. A 10 minute run, followed by 90 seconds rest – do this 2 times. Then a 5 minute run, followed by 90 seconds rest – do this 2 times |
Week 10 | Thursday | 16 May 2024 | Gym or cross-training session |
Week 10 | Friday | 17 May 2024 | Easy run. 15 minutes |
Week 10 | Saturday | 18 May 2024 | Rest day |
Week 10 | Sunday | 19 May 2024 | Event day. Half-Marathon |
Week 11 | Monday | 20 May 2024 | Easy run. 30 minutes |
Week 11 | Tuesday |
21 May 2024 |
Rest day |
Week 11 | Wednesday | 22 May 2024 | Interval training. A 30 minute run, followed by 2 minutes rest – do this 2 times |
Week 11 | Thursday | 23 May 2024 | Easy run. 40 minutes |
Week 11 | Friday | 24 May 2024 | Easy run. 50 minutes |
Week 11 | Saturday | 25 May 2024 | Rest day |
Week 11 | Sunday | 26 May 2024 | Long run. 23 km |
Week 12 | Monday | 27 May 2024 | Rest day |
Week 12 | Tuesday | 28 May 2024 | Easy run. 50 minutes |
Week 12 | Wednesday | 29 May 2024 | Interval training. A 60 minute run, followed by 90 seconds rest. Then a 15 minute run, followed by 90 seconds rest – do this 2 times |
Week 12 | Thursday | 30 May 2024 | Gym or cross-training session |
Week 12 | Friday | 31 May 2024 | Easy run. 50 minutes |
Week 12 | Saturday | 1 June 2024 | Rest day |
Week 12 | Sunday | 2 June 2024 | Long run. 25 km |
Week 13 | Monday | 3 June 2024 | Easy run. 30 minutes |
Week 13 | Tuesday | 4 June 2024 | Rest day |
Week 13 | Wednesday | 5 June 2024 | Interval training. A 60 minute run, followed by 90 seconds rest. Then a 30 minute run, followed by 90 seconds rest |
Week 13 | Thursday | 6 June 2024 | Easy run. 40 minutes |
Week 13 | Friday | 7 June 2024 | Easy run. 50 minutes |
Week 13 | Saturday | 8 June 2024 | Rest day |
Week 13 | Sunday | 9 June 2024 | Long run. 27 km |
Week 14 | Monday | 10 June 2024 | Rest day |
Week 14 | Tuesday | 11 June 2024 | Easy run. 50 minutes |
Week 14 | Wednesday | 12 June 2024 | Interval training. A 15 minute run, followed by 90 seconds rest – do this 5 times. Then a 5 minute run, followed by 90 seconds rest – do this 3 times |
Week 14 | Thursday | 13 June 2024 | Gym or cross-training session |
Week 14 | Friday | 14 June 2024 | Easy run. 50 minutes |
Week 14 | Saturday | 15 June 2024 | Rest day |
Week 14 | Sunday | 16 June 2024 | Long run. 29 km |
Week 15 | Monday | 17 June 2024 | Easy run. 30 minutes |
Week 15 | Tuesday | 18 June 2024 | Rest day |
Week 15 | Wednesday | 19 June 2024 | Interval training. A 30 minute run, followed by a 90 seconds rest – do this 3 times |
Week 15 | Thursday | 20 June 2024 | Easy run. 40 minutes |
Week 15 | Friday | 21 June 2024 | Easy run. 50 minutes |
Week 15 | Saturday | 22 June 2024 | Rest day |
Week 15 | Sunday | 23 June 2024 | Long run. 31 km |
Week 16 | Monday | 24 June 2024 | Rest day |
Week 16 | Tuesday | 25 June 2024 | Easy run. 50 minutes |
Week 16 | Wednesday | 26 June 2024 | Interval training. A 20 minute run, followed by a 60 seconds rest – do this 4 times |
Week 16 | Thursday | 27 June 2024 | Gym or cross-training session |
Week 16 | Friday | 28 June 2024 | Easy run. 50 minutes |
Week 16 | Saturday | 29 June 2024 | Rest day |
Week 16 | Sunday | 30 June 2024 | Long run. 33 km |
Week 17 | Monday | 1 July 2024 | Easy run. 30 minutes |
Week 17 | Tuesday | 2 July 2024 | Rest day |
Week 17 | Wednesday | 3 July 2024 | Interval training. A 60 minute run, followed by 90 seconds rest. Then a 20 minute run, followed by 90 seconds rest |
Week 17 | Thursday | 4 July 2024 | Easy run. 40 minutes |
Week 17 | Friday | 5 July 2024 | Easy run. 50 minutes |
Week 17 | Saturday | 6 July 2024 | Rest day |
Week 17 | Sunday | 7 July 2024 | Long run. 20 km |
Week 18 | Monday | 8 July 2024 | Rest day |
Week 18 | Tuesday | 9 July 2024 | Easy run. 40 minutes |
Week 18 | Wednesday | 10 July 2024 | Interval training. A 15 minute run, followed by 90 seconds rest – do this 3 times |
Week 18 | Thursday | 11 July 2024 | Gym or cross-training session |
Week 18 | Friday | 12 July 2024 | Easy run. 35 minutes |
Week 18 | Saturday | 13 July 2024 | Rest day |
Week 18 | Sunday | 14 July 2024 | Long run. 10 km |
Week 19 | Monday | 15 July 2024 | Rest day |
Week 19 | Tuesday | 16 July 2024 | Easy run. 40 minutes |
Week 19 | Wednesday | 17 July 2024 | Easy run. 30 minutes |
Week 19 | Thursday | 18 July 2024 | Rest day |
Week 19 | Friday | 19 July 2024 | Easy run. 20 minutes |
Week 19 | Saturday | 20 July 2024 | Rest day |
Week 19 | Sunday | 21 July 2024 | Event day. Marathon |
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