Marathon Training Plan

Berlin Marathon 2012 Training Plan

Based upon the 55 - 70 mi Pete Pfitzinger 18 week training plan

Sign In or Register to add this to your Fetch training planner.

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1		Body Pump 0mi Rest day	Recovery Run 5mi	Rest 0mi (or cross train)	Recovery Run 6mi	Rest 0mi (or cross-training)	Recovery Run 5mi
Week 2	Recovery Run 5mi	Body Pump 0mi Rest day	Recovery Run 5mi	Rest 0mi (or cross train)	Recovery Run 8mi	Rest 0mi (or cross-training)	Recovery Run 5mi
Week 3	Recovery Run 5mi	Body Pump 0mi Rest day	7mi 8 100 strides	Recovery Run 5mi	9mi	Rest 0mi (or cross-training)	Recovery Run 5mi
Week 4	7mi	Body Pump 0mi Rest day	8mi 8 100 strides	Recovery Run 5mi	Medium Long Run 11mi	Rest 0mi (or cross-training)	Recovery Run 6mi
Week 5	8mi	Body Pump 0mi Rest day	9mi 8 100 strides	Recovery Run 6mi		Rest 0mi Endurance Mesocycle 1 Week 17	Tempo 9mi Lactate threshold 4m @ 15k - 1/2 M pace
Week 6	Long Run 11mi Medium Long	Recovery Run 5mi	9mi	Recovery Run 5mi	Long Run 15mi	Rest 0mi Week 16	8mi 10 * 100m Strides
Week 7	Long Run 12mi Medium Long	Recovery Run 5mi	9mi	Recovery Run 5mi	Marathon Pace 16mi with 8 at MP	Rest 0mi Week 15	Long Run 11mi Medium Long
Week 8	Long Run 13mi Medium Long	Recovery Run 5mi	Tempo 9mi Lactate threshold 4m @ 15k - 1/2 M pace	Recovery Run 5mi	Long Run 15mi	Rest 0mi Week 14	9mi 10 * 100m Strides
Week 9	Long Run 14mi Medium Long	Recovery Run 5mi	Long Run 11mi Medium Long	Recovery Run 5mi	Long Run 18mi	Rest 0mi Week 13	Tempo 9mi Lactate threshold 5m @ 15k - 1/2 M pace
Week 10	Long Run 14mi Medium Long	Recovery Run 5mi	Long Run 12mi Medium Long	Recovery Run 5mi	Marathon Pace 18mi 10 at MP	Rest 0mi Recovery Week 12	8mi 10 * 100m Strides
Week 11	Long Run 12mi Medium Long	Recovery Run 5mi	10mi	Recovery Run 5mi	Long Run 15mi	Rest 0mi Lactate Endurance Mesocycle Week 11	Tempo 10mi Lactate threshold 5m @ 15k - 1/2 M pace
Week 12	Long Run 14mi Medium Long	Recovery Run 5mi	Long Run 11mi Medium Long	7mi 10 * 100m Strides	Long Run 21mi	Rest 0mi Week 10	Recovery Run 6mi AM Recovery Run 4mi PM
Week 13	Long Run 14mi Medium Long	Recovery Run 5mi	Tempo 11mi Lactate threshold 6m @ 15k - 1/2 M pace	Recovery Run 6mi	Long Run 20mi	Rest 0mi Week 9	Recovery Run 6mi AM Recovery Run 4mi PM
Week 14	Long Run 15mi Medium Long	Recovery Run 6mi	Long Run 13mi Medium long	Recovery Run 7mi 6 * 100m Strides	Marathon Pace 16mi 12 at MP	Rest 0mi Recovery Week 8	9mi
Week 15	Intervals 9mi 5 * 600m @5k pace	Recovery Run 6mi	Long Run 11mi Medium long	8mi 10 * 100m Strides	Long Run 15mi	Rest 0mi Week 7	Recovery Run 6mi AM Recovery Run 4mi PM
Week 16	Long Run 15mi Medium Long	Recovery Run 6mi	Tempo 12mi Lactate threshold 4m @ 15k - 1/2 M pace	Recovery Run 5mi	Long Run 22mi	Rest 0mi Race Prep Mesocycle Week 6	Intervals 9mi 5 * 600m @5k pace
Week 17	Long Run 14mi Medium Long	Recovery Run 6mi 6 * 100m strides AM Recovery Run 4mi PM	Recovery Run 5mi	Race 13mi tune up race 9-13 miles	Long Run 18mi	Rest 0mi Week 5	Intervals 10mi 6 * 1000m @5k pace
Week 18	Long Run 15mi Medium Long	Recovery Run 4mi PM Recovery Run 6mi AM	Long Run 12mi Medium Long	Recovery Run 5mi	Marathon Pace 18mi 14 at MP	Rest 0mi Week 4	Intervals 9mi 5 * 600m @5k pace
Week 19	Long Run 14mi Medium Long	Recovery Run 6mi 6 * 100m strides	Recovery Run 5mi	Race 13mi tune up race 9-13 miles	Long Run 17mi	Rest 0mi Week 3	Recovery Run 6mi AM Recovery Run 4mi PM
Week 20	Intervals 11mi 5 * 1200m @5k pace	Long Run 14mi Medium Long	8mi 8 * 100m Strides	Recovery Run 5mi	Long Run 20mi	Rest 0mi Taper and Race Mesocycle Week 2	Recovery Run 7mi 8 * 100m Strides
Week 21	Long Run 12mi Medium Long	Recovery Run 5mi 6 * 100m Strides	Recovery Run 5mi	Race 6.2mi tune up race 10k	Long Run 17mi	Rest 0mi Week 1	7mi 8 * 100m Strides
Week 22	Recovery Run 4mi	Intervals 8mi 3 * 1600m @5k pace	Recovery Run 5mi	Recovery Run 6mi 6 * 100m strides	Long Run 13mi Medium Long	Rest 0mi Race Week	Recovery Run 7mi
Week 23	Marathon Pace 7mi 2 @ MP Dress Rehearsal	Recovery Run 5mi	Recovery Run 5mi 8 * 100m Strides	Recovery Run 4mi

Marathon Training Plan

Berlin Marathon 2012 Training Plan

Free training & racing tools for runners, cyclists, swimmers & walkers.