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Marathon Training Plan
Laurie's 20 week Furman Plan (Shakespeare Marathon April 2015)
16 week plan from book with weeks 4-7 repeated to make 20 weeks. Based on 5k PB 18.10Sign 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 |
10mi
00:41:43
Split Summary
====
1) - 1m - 4:32(4:32/m) - 57cal
2) - 1m - 3:47(3:47/m) - 63cal
3) - 1m - 3:38(3:38/m) - 62cal
4) - 1m - 3:46(3:46/m) - 56cal
5) - 1m - 3:53(3:53/m) - 45cal
6) - 1m - 4:40(4:40/m) - 57cal
7) - 1m - 4:15(4:15/m) - 78cal
8) - 1m - 4:30(4:30/m) - 88cal
9) - 1m - 4:20(4:20/m) - 99cal
10) - 1m - 4:17(4:17/m) - 78cal
11) - 0.01m - 5(8:01/m)
Pace Zone Summary
====
Pace Zone: 2:40-2:59/mile: 1.7%
Pace Zone: 3:00-3:19/mile: 3.3%
Pace Zone: 3:20-3:39/mile: 12%
Pace Zone: 3:40-3:59/mile: 20%
Pace Zone: 4:00-4:19/mile: 18.7%
Pace Zone: 4:20-4:39/mile: 14.4%
Pace Zone: 4:40-4:59/mile: 9.3%
Pace Zone: 5:00-5:19/mile: 5.3%
Pace Zone: 5:20-5:39/mile: 3%
Pace Zone: 5:40-5:59/mile: 1.7%
Pace Zone: 6:00-6:19/mile: 1.1%
Pace Zone: 8:00-8:19/mile: 2.3%
|
Intervals
7mi
WU 1m easy 749 4 x 800 243 RI 200 WD 1m easy 749
|
Pool
0.6mi
00:30:00
10mi
00:40:00 |
Tempo
7mi
1m easy 749 5m MP 652 1m easy 749
|
Long Run
15mi
01:52:00
MP 45 737
|
11mi
00:50:00 |
|
Week 2 |
Tempo
7mi
1m 749
5m 6.44
1m 749
|
Intervals
7mi
WU 2M 749
1200 410 1000 3.25 800 2.43 600 201 400 1.19 200 35 RI 200m
WD 1M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Long Run
17mi
02:07:00
MP45 737
|
12mi
00:55:00 |
||
Week 3 |
Tempo
6mi
WU 1M 749
4M 629
WD 1M 749
|
Long Run
20mi
02:40:00
MP60 752
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
12mi
01:00:00 |
|||
Week 4 |
Tempo
6mi
WU 2M 749 3M 614
WD 1M 749
|
Intervals
6mi
WU 2M 749 3 X 1600 541
RI 1MIN WD 1M 749
|
0mi
00:40:00 Pool
0.6mi
00:30:00 |
Long Run
18mi
02:15:00
MP45 737
|
13mi
01:05:00 |
||
Week 5 |
Tempo
8mi
WU 2M 749
5M 629
WD 1M 749
|
Intervals
7mi
WU 2M 749
2 x 1200m 410 RI 2MIN
4 X 800m 243 RI 2MIN
WD 1M 749
|
0mi
00:40:00 Pool
0.6mi
00:30:00 |
Long Run
20mi
02:32:00
MP45 737
|
14mi
01:10:00 |
||
Week 6 |
Long Run
13mi
01:38:00
MP45 737
|
Intervals
6mi
WU 2M 749
6 x 800m 243 RI 130
WD 1M 749
|
0mi
00:40:00 Pool
0.6mi
00:30:00 |
Race
10mi
WU 2M 749
RACE 7M 615
WD 1M 749
|
15mi
01:15:00 |
||
Week 7 |
Tempo
6mi
WU 1M 749
4M 629
WD 1M 749
|
Intervals
6mi
WU 2M 749
5 x 1000m 325 RI 400m
WD 1M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Long Run
20mi
02:40:00
MP60 752
|
12mi
01:00:00 |
||
Week 8 |
Tempo
6mi
WU 2M 749
3M 614
WD 1M 749
|
Intervals
6mi
WU 2M 749 3 X 1600 541
RI 1MIN WD 1M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Race
14mi
WU 0.5M 749
RACE 13M 630
WD 0.5M 749
|
0mi
01:00:00 |
||
Week 9 |
Tempo
8mi
WU 2M 749
5M 629
WD 1M 749
|
Intervals
7mi
WU 2M 749
2 x 1200m 410 RI 2MIN
4 X 800m 243 RI 2MIN
WD 1M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Long Run
20mi
02:32:00
MP45 737
|
0mi
01:00:00 |
||
Week 10 |
Tempo
8mi
WU 1M 749
LT 6M 644
WD 1M 749
|
Intervals
5mi
WU 2M 749
6 X 800m 243 RI 130
WD 1M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Long Run
13mi
01:32:00
MP15 707
|
0mi
01:00:00 |
||
Week 11 |
Tempo
6mi
WU 2M 749
3M 614
WD 1M 749
|
Intervals
6mi
WU 2M 749
2 X (6X400m)119
RI 130 SET RI 230
WD 1M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Long Run
18mi
02:12:00
MP30 722
|
0mi
01:00:00 |
||
Week 12 |
Long Run
20mi
02:30:00
MP30 722
|
0mi
00:40:00 Pool
0.6mi
00:30:00 |
Race
9mi
WU 1M 749
RACE 7M 615
WD 1M 749
|
0mi
01:00:00 |
|||
Week 13 |
Long Run
15mi
01:48:00
MP20 712
|
Intervals
8.5mi
WU 2M 749
3 X (2 X 1200) 410 RI 2min. Sets RI 4mins
WD 2M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Race
10mi
WU 2M 749
RACE 6M 610
WD 2M 749
|
0mi
01:00:00 |
||
Week 14 |
Tempo
6mi
WU 1M 749
5M MP 652
|
Intervals
7mi
WU 2M 749
1K 325 2K 712 1K 325 1K 325 RI 400m
WD 1M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Long Run
20mi
02:30:00
WU 1M 749 RACE 13M 630 WD 6M 749
|
0mi
01:00:00 |
||
Week 15 |
Tempo
10mi
01:09:00
MP 652
|
Intervals
6mi
WU 2M 749
3 X1600 541 RI 400m
WD 1M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Long Run
15mi
01:45:00
MP10 702
|
0mi
01:00:00 |
||
Week 16 |
Tempo
8mi
00:56:00
MP 652
|
Intervals
8mi
WU 2M 749
10 x 400m 119 RI 400m
WD 1M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Long Run
20mi
02:22:00
MP15 707
|
0mi
01:00:00 |
||
Week 17 |
Long Run
13mi
01:30:00
MP 652
|
Intervals
8mi
WU 2M 749
8 x 800m 243 RI 130
WD 1M 749
|
Pool
0.6mi
00:30:00
0mi
00:40:00 |
Tempo
8mi
WU 1M 749
RACE 6M 610
WD 1M 749
|
0mi
01:00:00 |
||
Week 18 |
Tempo
6mi
WU 2M 749
3M ST 614
WD 1M 749
|
Intervals
8mi
WU 2M 749
5 X 1K 325 RI 400m
WD 1M 749
|
0mi
00:40:00 Pool
0.6mi
00:30:00 |
Long Run
10mi
01:09:00
MP 652
|
|||
Week 19 |
Intervals
5.5mi
WU 2M 749
6 X 400m 119 RI 400m
WD 1M 749
|
Tempo
3mi
00:21:00
MP 652
|
Race
26.2mi
02:59:59
Marathon
MP 652
|