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Marathon Training Plan
Pfizinger & Douglas up to 55mpw 18 week plan
Plan from the second edition of Advanced MarathoningSign In or Register to add this to your Fetch training planner.
From Advanced Marathoning by Pete Pfitzinger and Scott Douglas. Copyright 2024 Human Kinetics Publishers, Inc. Excerpted by kind permission.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
0mi
Mesocycle 1 - Endurance
17 weeks to goal
|
Tempo
8mi
4m HM pace 6:44m/m
|
9mi
8-8:45m/m
|
Recovery Run
4mi
8:50m/m
|
Medium Long Run
12mi
8-8:45m/m
|
||
| Week 2 |
0mi
16 weeks to goal
|
8mi
10x100m strides
|
10mi
|
Recovery Run
5mi
|
Marathon Pace
13mi
8m MP
|
||
| Week 3 |
0mi
15 weeks to goal
|
10mi
|
Recovery Run
4mi
|
Tempo
8mi
4m HMP
|
Recovery Run
4mi
|
Medium Long Run
14mi
8:42m/m - 8m/m
|
|
| Week 4 |
0mi
14 weeks to goal
|
8mi
10 x 100m strides
|
Recovery Run
5mi
|
10mi
|
Recovery Run
4mi
|
Medium Long Run
15mi
8:42m/m - 8m/m
|
|
| Week 5 |
0mi
13 weeks to goal
|
Tempo
9mi
with 5 miles at HM pace
|
Recovery Run
5mi
|
10mi
|
Recovery Run
5mi
|
Marathon Pace
16mi
10 miles at MP
|
|
| Week 6 |
0mi
12 weeks to goal Recovery week
|
8mi
10 x 100m strides
|
Recovery Run
5mi
|
8mi
|
Recovery Run
4mi
|
Medium Long Run
12mi
|
|
| Week 7 |
0mi
Mesocycle 2 11 weeks to goal
|
Tempo
10mi
with 5 miles at HM pace
|
Recovery Run
4mi
|
Medium Long Run
11mi
8:42m/m - 8m/m
|
7mi
7 miles with 8 x 100m strides
|
Long Run
18mi
8:42m/m - 8m/m
|
|
| Week 8 |
0mi
10 weeks to goal
|
Recovery Run
7mi
6x100m strides
|
Medium Long Run
12mi
8:42m/m - 8m/m
|
Tempo
10mi
with 6 miles at HM pace
|
Recovery Run
5mi
|
Long Run
20mi
8:42m/m - 8m/m
|
|
| Week 9 |
0mi
9 weeks to goal
|
Recovery Run
6mi
a.m.
|
Medium Long Run
14mi
8:42m/m - 8m/m
|
Recovery Run
6mi
|
Recovery Run
6mi
with 6 x 100m strides
|
Marathon Pace
16mi
12 miles at marathon pace
|
|
| Week 10 |
0mi
Recovery week
0mi
8 weeks to goal
|
8mi
|
Intervals
8mi
with 5 x 800m 5K pace jog 50 to 90 interval time between 6:15m/m
|
Recovery Run
5mi
|
8mi
8 miles with 8 x 100m strides
|
Medium Long Run
14mi
8:42m/m - 8m/m
|
|
| Week 11 |
0mi
7 weeks to goal
|
Recovery Run
7mi
6x100m strides
|
Tempo
11mi
7m HMP
|
Medium Long Run
12mi
8:42m/m - 8m/m
|
Recovery Run
5mi
|
Long Run
20mi
8:42m/m - 8m/m
|
|
| Week 12 |
0mi
Mesocycle 3 - Race Preparation 6 weeks to goal
|
Intervals
8mi
8 miles with 5 x 600 at 5K pace 50 to 90 jog recovery 6:15m/m
|
Medium Long Run
12mi
8:42m/m - 8m/m
|
Recovery Run
5mi
6x100m strides
|
Race
9mi
10k race tune-up total 9-13 miles
|
Long Run
17mi
8:42m/m - 8m/m
|
|
| Week 13 |
0mi
5 weeks to goal
|
Intervals
8mi
|
Intervals
9mi
5x1k 5k race pace 50 to 90% recovery jog
|
Medium Long Run
12mi
8:42m/m - 8m/m
|
Recovery Run
5mi
|
Marathon Pace
18mi
with 14 miles at marathon race pace
|
|
| Week 14 |
0mi
4 weeks to goal
|
Intervals
8mi
with 5 x 600m 5K race pace jog 50 to 90 interval time between
|
Medium Long Run
11mi
8:42m/m - 8m/m
|
Recovery Run
4mi
6x100m strides
|
Race Pace
9mi
10k tune up race
(total 9-13 miles)
|
Long Run
17mi
8:42m/m - 8m/m
|
|
| Week 15 |
0mi
3 weeks to goal
|
Recovery Run
7mi
6x100m strides
|
Intervals
10mi
4 x 1200m 5K race pace jog recovery 50 to 90 0f interval time
|
Medium Long Run
11mi
8:42m/m - 8m/m
|
Recovery Run
4mi
|
Long Run
20mi
8:42m/m - 8m/m
|
|
| Week 16 |
0mi
Mesocycle 4-Taper and Race 2 weeks to goal
|
Intervals
8mi
5x600m 5k RP recovery jog 50 to 90 percennt of interval
|
Recovery Run
6mi
|
Recovery Run
4mi
6x100m strides
|
Race
9mi
10K tune up race
(total 9-11 miles)
|
Long Run
16mi
8:42m/m - 8m/m
|
|
| Week 17 |
0mi
1 weeks to goal
|
7mi
speed with 8 x 100m strides
|
Intervals
8mi
3x1m 5k RP jog rec 50 to 90
|
Recovery Run
5mi
6x100m strides
|
Medium Long Run
12mi
8:42m/m - 8m/m
|
||
| Week 18 |
0mi
Race Week
|
Recovery Run
6mi
|
Race Pace
7mi
Dress rehearsal with 2 miles RP 7:15m/m
|
Recovery Run
5mi
speed with 6 x 100m strides
|
Recovery Run
4mi
|
Race
26.2mi
|