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Marathon Training Plan

P&D 2nd Edition 18week 35-55 miles

Extracted from P&D 2nd edition kindle book descriptions

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From Advanced Marathoning by Pete Pfitzinger and Scott Douglas. Copyright 2025 Human Kinetics Publishers, Inc. Excerpted by kind permission.

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	Rest 0mi Week 1 of 18 Mesocycle 1 Endurance	Tempo 8mi Incl 4 at 15k to HM pace		9mi General aerobic		Easy 4mi Recovery	Medium Long Run 12mi
Week 2	Rest 0mi Week 2 of 18 Mesocycle 1 Endurance	8mi GA & speed 10x100m strides		10mi General aerobic		Easy 5mi Recovery	Long Run 13mi Incl 8 at MP
Week 3	Rest 0mi Week 3 of 18 Mesocycle 1 Endurance	10mi General aerobic	Easy 4mi Recovery	Tempo 8mi Incl 4 at 15k to HM pace		Easy 4mi Recovery	Medium Long Run 14mi
Week 4	Rest 0mi Week 4 of 18 Mesocycle 1 Endurance	8mi GA & speed 10x100m strides	Easy 5mi Recovery	10mi General aerobic		Easy 4mi Recovery	Medium Long Run 15mi
Week 5	Rest 0mi Week 5 of 18 Mesocycle 1 Endurance	Tempo 9mi Incl 5 at 15k to HM pace	Easy 5mi Recovery	10mi General aerobic		Easy 5mi Recovery	Long Run 16mi Incl 10 at MP
Week 6	Rest 0mi Week 6 of 18 Mesocycle 1 Recovery	8mi GA & speed 10x100m strides	Easy 5mi Recovery	8mi General aerobic		Easy 4mi Recovery	Medium Long Run 12mi
Week 7	Rest 0mi Week 7 of 18 Mesocycle 2 LT & Endurance	Tempo 10mi Incl 5 at 15k to HM pace	Easy 4mi Recovery	Medium Long Run 11mi		7mi GA & speed 8x100m strides	Long Run 18mi
Week 8	Rest 0mi Week 8 of 18 Mesocycle 2 LT & Endurance	7mi Recovery & speed 6x100m strides	Medium Long Run 12mi		Tempo 10mi Incl 6 at 15k to HM pace	Easy 5mi Recovery	Long Run 20mi
Week 9	Rest 0mi Week 9 of 18 Mesocycle 2 LT & Endurance	Easy 6mi Recovery	Medium Long Run 14mi	Easy 6mi Recovery		6mi Recovery & speed 6x100m strides	Long Run 16mi Incl 12 at MP
Week 10	Rest 0mi Week 10 of 18 Mesocycle 2 Recovery LT & Endurance	8mi General aerobic	Intervals 8mi Incl 5x800m at 5k race pace, jog 50-90% time recoveries	Easy 5mi Recovery		8mi GA & speed 8x100m strides	Medium Long Run 14mi
Week 11	Rest 0mi Week 11 of 18 Mesocycle 2 LT & Endurance	7mi Recovery & speed 6x100m strides	Tempo 11mi Incl 7 at 15k to HM pace		Medium Long Run 12mi	Easy 5mi Recovery	Long Run 20mi
Week 12	Rest 0mi Week 12 of 18 Mesocycle 3 Race preparation	Intervals 8mi Incl 5x600m at 5k race pace, jog 50-90% time recoveries	Medium Long Run 12mi		5mi Recovery & speed 6x100m strides	Race 13mi 5m to 10m tune up race, incl at least 3-4 warm up / cool down	Long Run 17mi
Week 13	Rest 0mi Week 13 of 18 Mesocycle 3 Race preparation	8mi General aerobic	Intervals 9mi Incl 5x1k at 5k race pace, jog 50-90% time recoveries		Medium Long Run 12mi	Easy 5mi Recovery	Long Run 18mi Incl 14 at MP
Week 14	Rest 0mi Week 14 of 18 Mesocycle 3 Race preparation	Intervals 8mi Incl 5x600m at 5k race pace, jog 50-90% time recoveries	Medium Long Run 11mi		4mi Recovery & speed 6x100m strides	Race 13mi 5m to 10m tune up race, incl at least 3-4 warm up / cool down	Long Run 17mi
Week 15	Rest 0mi Week 15 of 18 Mesocycle 3 Race preparation	7mi Recovery & speed 6x100m strides	Intervals 10mi Incl 4x1200m at 5k race pace, jog 50-90% time recoveries		Medium Long Run 11mi	Easy 4mi Recovery	Long Run 20mi
Week 16	Rest 0mi Week 16 of 18 Mesocycle 4 Taper & race	Intervals 8mi Incl 5x600m at 5k race pace, jog 50-90% time recoveries	Easy 6mi Recovery		4mi Recovery & speed 6x100m strides	Race 11mi 5m to 10m tune up race, incl at least 1-2 warm up / cool down	Long Run 16mi
Week 17	Rest 0mi Week 17 of 18 Mesocycle 4 Taper & race	7mi Recovery & speed 8x100m strides	Intervals 8mi Incl 3x1600m at 5k race pace, jog 50-90% time recoveries		5mi Recovery & speed 6x100m strides		Medium Long Run 12mi
Week 18	Rest 0mi Week 18 of 18 Mesocycle 4 Taper & race	Easy 6mi Recovery	Race Pace 7mi Incl 2 at target race pace		5mi Recovery & speed 6x100m strides	Easy 4mi Recovery	Race 26.2mi Good luck!!

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