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Marathon Training Plan
Temporary
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| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
10mi
10x100m strides
|
Recovery Run
6mi
|
Long Run
16mi
|
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
Recovery Run
4mi
10mi
10x100m strides
|
Medium Long Run
13mi
|
| Week 2 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Marathon Pace
17mi
8 MP
|
Recovery Run
6mi
|
Medium Long Run
12mi
|
Recovery Run
5mi
AM
Recovery Run
5mi
PM
|
Tempo
10mi
5 @ tempo
(15k to HM pace)
Recovery Run
4mi
|
Medium Long Run
14mi
|
| Week 3 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Medium Long Run
12mi
|
9mi
|
Long Run
18mi
|
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
10mi
10x100m strides
Recovery Run
4mi
|
Medium Long Run
15mi
|
| Week 4 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Medium Long Run
13mi
|
Recovery Run
7mi
|
Long Run
20mi
|
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Recovery Run
5mi
Tempo
10mi
5 @ tempo
(15k to HM pace)
|
Medium Long Run
15mi
|
| Week 5 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Medium Long Run
14mi
|
8mi
|
Marathon Pace
20mi
10 @ MP
|
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
10mi
10x100m strides
|
Medium Long Run
13mi
|
| Week 6 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Medium Long Run
12mi
|
8mi
|
Long Run
16mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Recovery Run
5mi
Tempo
10mi
5 @ tempo
(15k to HM pace)
|
Medium Long Run
15mi
Recovery Run
5mi
|
| Week 7 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Medium Long Run
13mi
|
10mi
10x100m strides
|
Long Run
20mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Recovery Run
6mi
AM
10mi
10x100m strides
|
Medium Long Run
15mi
|
| Week 8 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Recovery Run
6mi
AM
Tempo
11mi
6 @ tempo
(15k to HM pace)
|
10mi
|
Long Run
22mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
10mi
|
Recovery Run
6mi
AM
Medium Long Run
15mi
|
| Week 9 |
Recovery Run
5mi
PM
Recovery Run
6mi
AM
|
Recovery Run
6mi
AM
Medium Long Run
14mi
|
10mi
10x100m strides
|
Marathon Pace
20mi
12 @ MP
|
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
10mi
10x100m strides
|
Intervals
10mi
5x800m@5k pace
50-90% of interval time
|
| Week 10 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Medium Long Run
13mi
Recovery Run
5mi
|
10mi
|
Long Run
16mi
|
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Recovery Run
6mi
AM
10mi
10x100m strides
|
Medium Long Run
15mi
|
| Week 11 |
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Recovery Run
6mi
AM
Tempo
12mi
7 @ tempo
(15k to HM pace)
|
10mi
|
Long Run
24mi
|
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Recovery Run
5mi
Intervals
10mi
5x800m@5k pace
50-90% of interval time
|
Medium Long Run
15mi
Recovery Run
5mi
|
| Week 12 |
Recovery Run
5mi
Recovery Run
6mi
PM 8x100m strides
|
Recovery Run
6mi
AM
|
Race
13.1mi
|
8mi
|
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Recovery Run
5mi
10mi
8x100m strides
|
Medium Long Run
15mi
Recovery Run
5mi
|
| Week 13 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Tempo
12mi
7 @ tempo
(15k to HM pace)
|
10mi
8x100m strides
|
Long Run
22mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
|
Recovery Run
5mi
Intervals
10mi
5x800m@5k pace
50-90% of interval time
|
Medium Long Run
15mi
Recovery Run
5mi
|
| Week 14 |
Recovery Run
5mi
AM
Recovery Run
8mi
PM 8x100m strides
|
Recovery Run
6mi
AM
|
Race
6.2mi
|
Long Run
18mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
|
10mi
|
Intervals
10mi
6x1200m@5k pace
50-90% of interval time
Recovery Run
4mi
|
| Week 15 |
Recovery Run
5mi
Medium Long Run
15mi
|
Recovery Run
4mi
AM
10mi
|
8mi
PM 8x100m strides
Recovery Run
4mi
AM
|
Long Run
21mi
|
Recovery Run
6mi
AM
Recovery Run
5mi
|
Intervals
10mi
5x800m@5k pace
50-90% of interval time
|
Medium Long Run
13mi
|
| Week 16 |
Recovery Run
4mi
8mi
PM 8x100m strides
|
Recovery Run
6mi
AM
|
Race
6.2mi
|
Long Run
17mi
|
Recovery Run
6mi
AM
|
10mi
10x100m strides
|
Recovery Run
6mi
AM
Recovery Run
4mi
|
| Week 17 |
Intervals
9mi
3x1600m@5k pace
50-90% of interval time
|
Recovery Run
6mi
AM
|
8mi
PM 8x100m strides
|
Medium Long Run
13mi
|
Recovery Run
6mi
AM
|
Recovery Run
6mi
AM
Recovery Run
4mi
|
Marathon Pace
9mi
2.5 @ MP
|
| Week 18 |
Recovery Run
6mi
AM
|
Recovery Run
5mi
PM 6x100m strides
|
Recovery Run
4mi
|
Race
26.2mi
|