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Marathon Training Plan
General marathon plan
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Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
---|---|---|---|---|---|---|---|
Week 1 |
Rest
0mi
VLM training
|
Easy
4mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
6mi
VLM training
|
Rest
0mi
VLM training
|
|
Week 2 |
Recovery Run
5mi
VLM training
|
Rest
0mi
VLM training
|
Easy
4mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
8mi
VLM training
|
Rest
0mi
VLM training
|
Week 3 |
Recovery Run
5mi
VLM training
|
Rest
0mi
VLM training
|
Easy
4mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
10mi
VLM training
|
0mi
VLM training
|
Week 4 |
Recovery Run
5mi
VLM training
|
Rest
0mi
VLM training
|
Easy
4mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
12mi
VLM training
|
0mi
VLM training
|
Week 5 |
Recovery Run
5mi
VLM training
|
Rest
0mi
VLM training
|
Easy
4mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
13mi
VLM training
|
0mi
VLM training
|
Week 6 |
Recovery Run
5mi
VLM training
|
Rest
0mi
VLM training
|
Easy
4mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
15mi
VLM training
|
0mi
VLM training
|
Week 7 |
Recovery Run
5mi
VLM training
|
Rest
0mi
VLM training
|
Easy
4mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
16mi
VLM training
|
0mi
VLM training
|
Week 8 |
Recovery Run
5mi
VLM training
|
Rest
0mi
VLM training
|
Fartleks
2mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
12mi
VLM training
|
0mi
VLM training
|
Week 9 |
Recovery Run
5mi
VLM training
|
Rest
0mi
VLM training
|
Fartleks
2mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
17mi
VLM training
|
0mi
VLM training
|
Week 10 |
Rest
0mi
VLM training
|
Fartleks
2mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
12mi
VLM training
|
0mi
VLM training
|
|
Week 11 |
Rest
0mi
VLM training
|
Fartleks
2mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
18mi
VLM training
|
0mi
VLM training
|
|
Week 12 |
Rest
0mi
VLM training
|
Fartleks
2mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
12mi
VLM training
|
0mi
VLM training
|
|
Week 13 |
Rest
0mi
VLM training
|
Fartleks
2mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
20mi
VLM training
|
0mi
VLM training
|
|
Week 14 |
Recovery Run
5mi
VLM training
|
Rest
0mi
VLM training
|
Fartleks
2mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
15mi
VLM training
|
0mi
VLM training
|
Week 15 |
Rest
0mi
VLM training
|
Rest
0mi
VLM training
|
Pool
0mi
VLM training
|
Cross Country
3.1mi
VLM training
|
Long Run
8mi
VLM training
|
0mi
VLM training
|
|
Week 16 |
Rest
0mi
VLM training
|
Rest
0mi
VLM training
|
Rest
0mi
VLM training
Pool
0mi
VLM training
|
Race
26.2mi
VLM
|