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Marathon Training Plan
VLM training
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Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
---|---|---|---|---|---|---|---|
Week 1 |
Intervals
4.3mi
00:33:00
4 x 1200m 14.5kph 2 minute intervals @ 10kph
|
Tempo
5.6mi
00:40:00
14.5kph
|
Long Run
12mi
01:40:00
13kph
|
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Week 2 |
Intervals
6mi
00:50:00
8 x 800m 15kph 1mins intervals @ 10kph
|
Tempo
5.6mi
00:40:00
14.5kph
|
Long Run
12mi
01:40:00
13kph
|
Hill Work
3.7mi
00:00:30
12kph
|
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Week 3 |
Intervals
5mi
00:40:00
8 x 600m 16kph 1 minute intervals @ 10kph
|
Tempo
4.3mi
00:30:00
14.5kph
|
Race
13.1mi
01:30:00
12kph
|
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Week 4 |
Intervals
5mi
00:50:00
10 x 400m 16kph 1minute intervals @ 10kph
|
Tempo
5.6mi
00:40:00
14.5kph
|
Long Run
8mi
01:00:00 |
Hill Work
3.7mi
00:00:30
12kph
|
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Week 5 |
Intervals
5mi
00:40:00
8 x 800m 16kph 1:30 minute intervals @ 10kph
|
Long Run
4.3mi
30:00:00
14kph
|
Long Run
12mi
01:40:00 |
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Week 6 |
Intervals
6mi
00:50:00
5 x 1200m 14kph 2 minute intervals @ 10kph
|
Long Run
4.3mi
30:00:00
14kph
|
Long Run
10mi
01:20:00
13kph
|
Hill Work
3.7mi
00:00:30
12kph
|
|||
Week 7 |
Intervals
5mi
00:40:00
4 x 2000m 14kph
2 minute intervals @ 10kph
|
Tempo
5.6mi
00:40:00
14.5kph
|
Long Run
12mi
01:30:00
13kph
|
||||
Week 8 |
Intervals
6mi
00:50:00
5 x 1500m 14kph 1:30 minute intervals @ 10kph
|
Tempo
5.6mi
00:40:00
14.5kph
|
Long Run
10mi
01:15:00
8mph
|
Hill Work
4mi
00:30:00
13kph
|
|||
Week 9 |
Intervals
5mi
00:30:00
5 x 1200m @ 15kph
|
Tempo
4.3mi
30:00:00
14kph
|
Long Run
12mi
01:30:00
14kph
|
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
|||
Week 10 |
Intervals
6mi
00:50:00
8 x 800m yasoos 1 min recovery
|
Tempo
4.3mi
30:00:00
14kph
|
Long Run
8mi
01:30:00
14kph
|
Hill Work
4mi
00:30:00
13kph
|
|||
Week 11 |
Tempo
5.6mi
45:00:00
14kph
|
Long Run
12mi
01:30:00
14kph
|
|||||
Week 12 |
Steady-State
10mi
|
Steady-State
6.2mi
45:00:00
15kph
|
Long Run
14mi
01:45:00
14kph
|
||||
Week 13 |
Intervals
6mi
5 x 1200mm at 14.5kph
|
Tempo
4.3mi
30:00:00
14kph
|
Long Run
10mi
01:15:00
14kph
|
Hill Work
4mi
00:30:00
13kph
|
|||
Week 14 |
Intervals
6mi
00:45:00
8 x 800ms 15kph
|
Tempo
5mi
00:35:00
14.5kph
|
Long Run
12mi
01:30:00
14kph
|
||||
Week 15 |
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
Tempo
5mi
00:35:00
14.5kph
|
Long Run
12mi
01:30:00
14kph
|
Hill Work
4.3mi
00:30:00
14kph
|
|||
Week 16 |
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
Tempo
5.6mi
00:40:00
14.5kph
|
Long Run
12mi
01:30:00
14kph
|
||||
Week 17 |
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
Tempo
5.6mi
00:40:00
14.5kph
|
Long Run
12mi
01:30:00
14kph
|
Hill Work
4.3mi
00:30:00
14kph
|
|||
Week 18 |
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
Tempo
5.6mi
40:00:00
14.5kph
|
Race
18.6mi
02:30:00
14kph
Valentines Day 30K
|
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Week 19 |
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
Tempo
6.2mi
45:00:00
14.5kph
|
Long Run
12mi
01:30:00
14kph
|
Hill Work
4.3mi
00:30:00
14kph
|
|||
Week 20 |
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
Tempo
6.2mi
00:45:00
14.5kph
|
Long Run
16mi
02:00:00
14kph
|
||||
Week 21 |
Intervals
6mi
00:45:00
8 x 800m @ 16kph
|
Tempo
6.2mi
00:45:00
15kph
|
Long Run
12mi
01:30:00
14kph
|
Hill Work
4.3mi
30:00:00
14kph
|
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Week 22 |
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
Tempo
6.2mi
44:00:00
15kph
|
Long Run
12mi
01:30:00
14kph
|
Hill Work
4.3mi
30:00:00
14kph
|
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Week 23 |
Intervals
6mi
00:45:00
8 x 800m @ 16kph
|
Tempo
6.2mi
43:00:00
15kph
|
Race
20mi
02:30:00
8mph
Ashby 20miles
|
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Week 24 |
Intervals
6mi
00:45:00
4 x 1600m @ 15kph
|
Tempo
6.2mi
42:00:00
15kph
|
Race
6.2mi
40:00:00
6.45 min/mile pace
Lincoln 10km
|
Hill Work
6.2mi
45:00:00
14kph
|
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Week 25 |
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
Tempo
6.2mi
41:00:00
15kph
|
Long Run
20mi
03:00:00
8mph
|
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Week 26 |
Intervals
6mi
00:45:00
4 x 1600m @ 15.5kph
|
Tempo
6.2mi
40:00:00
15kph
|
Long Run
16mi
02:16:00
8 min/mile
|
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Week 27 |
Intervals
6mi
00:45:00
8 x 800m @ 16kph
|
Tempo
6.2mi
40:00:00
15kph
|
Long Run
12mi
01:15:00
8mph
|
Hill Work
4.3mi
30:00:00
14kph
|
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Week 28 |
Intervals
6mi
00:45:00
8 x 800m @ 15kph
|
Recovery Run
3.7mi
30:00:00
12kph
|
Race
26.2mi
03:30:00
VLM
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