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Marathon Training Plan
P&D 70-85 MPW 18 Week Schedule
From Advanced MarathoningSign In or Register to add this to your Fetch training planner.
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 |
Recovery Run
5mi
|
Tempo
9mi
4 @ HMP
|
Medium Long Run
12mi
|
Recovery Run
6mi
|
10mi
|
Recovery Run
6mi
|
Long Run
17mi
|
| Week 2 |
Recovery Run
6mi
|
8mi
w 10x100m strides
|
Medium Long Run
13mi
|
Recovery Run
6mi
|
Medium Long Run
11mi
|
Recovery Run
6mi
|
Long Run
17mi
w 8@MP
|
| Week 3 |
Recovery Run
6mi
|
Tempo
10mi
5 @ HMP
|
Medium Long Run
14mi
|
Recovery Run
6mi
|
Medium Long Run
12mi
|
Recovery Run
6mi
|
Long Run
16mi
|
| Week 4 |
Recovery Run
6mi
|
10mi
w 10x100m strides
|
Medium Long Run
14mi
|
Recovery Run
6mi
|
Medium Long Run
12mi
|
Recovery Run
6mi
|
Long Run
20mi
|
| Week 5 |
Recovery Run
10mi
6m am
4m pm
|
Tempo
10mi
4 @ HMP
|
Medium Long Run
15mi
|
Recovery Run
6mi
|
Medium Long Run
13mi
|
Recovery Run
6mi
|
Long Run
18mi
w 10@MP
|
| Week 6 |
Recovery Run
7mi
|
10mi
w 10x100m strides
|
Medium Long Run
13mi
|
Recovery Run
6mi
|
10mi
|
Recovery Run
6mi
|
Long Run
16mi
|
| Week 7 |
Recovery Run
10mi
6m am
4m pm
|
Tempo
11mi
5 @ HMP
|
Medium Long Run
15mi
|
Recovery Run
7mi
|
Medium Long Run
13mi
|
8mi
w 10x100m strides
|
Long Run
20mi
|
| Week 8 |
Recovery Run
10mi
6m am
4m pm
|
9mi
|
Medium Long Run
15mi
|
Recovery Run
7mi
|
Tempo
12mi
6 @ HMP
|
Recovery Run
7mi
|
Long Run
22mi
|
| Week 9 |
Recovery Run
10mi
6m am
4m pm
|
9mi
|
Medium Long Run
15mi
|
Recovery Run
8mi
|
Medium Long Run
13mi
|
Recovery Run
7mi
w 10x100m strides
|
Long Run
18mi
w 12@MP
|
| Week 10 |
Recovery Run
10mi
6m am
4m pm
|
9mi
|
Intervals
9mi
VO2 w 6x800m @5k pace
|
Recovery Run
7mi
|
Recovery Run
15mi
11m am 4m pm
|
Recovery Run
8mi
w 10x100m strides
|
Long Run
16mi
|
| Week 11 |
Recovery Run
10mi
6m am
4m pm
|
8mi
|
Medium Long Run
15mi
|
Recovery Run
10mi
6m am
4m pm
|
Tempo
12mi
7 @ HMP
|
8mi
|
Long Run
24mi
|
| Week 12 |
Recovery Run
10mi
6m am
4m pm
|
Intervals
9mi
VO2 w 5x600m @5k pace
|
Medium Long Run
15mi
|
Recovery Run
7mi
Recovery plus speed
6x100m strides
|
Recovery Run
7mi
w 10x100m strides
|
Race
10mi
8k-15k Tune up total 9-13m
|
Long Run
18mi
|
| Week 13 |
Recovery Run
10mi
6m am
4m pm
|
Intervals
12mi
VO2 w 6x1000m @5k pace
|
Medium Long Run
15mi
|
Recovery Run
10mi
6m am
4m pm
|
Medium Long Run
12mi
|
Recovery Run
7mi
|
Long Run
20mi
w 14@MP
|
| Week 14 |
Recovery Run
10mi
6m am
4m pm
|
Intervals
9mi
VO2 w 5x600m @5k pace
|
Medium Long Run
14mi
|
Recovery Run
7mi
Recovery plus speed
6x100m strides
|
Recovery Run
6mi
|
Race
10mi
8k-15k Tune up total 9-13m
|
Long Run
18mi
|
| Week 15 |
Recovery Run
10mi
6m am
4m pm
|
8mi
|
Intervals
12mi
VO2 w 6x1200m @5k pace
|
Medium Long Run
19mi
15m am 4m pm
|
Recovery Run
8mi
Recovery plus speed 8x100m strides
|
Recovery Run
6mi
|
Long Run
22mi
|
| Week 16 |
Recovery Run
6mi
|
Intervals
9mi
VO2 w 5x600m @5k pace
|
Medium Long Run
14mi
|
Recovery Run
7mi
Recovery plus speed
6x100m strides
|
Recovery Run
6mi
|
Race
10mi
8k-15k Tune up total 9-13m
|
Long Run
17mi
|
| Week 17 |
Recovery Run
6mi
|
Recovery Run
8mi
Recovery plus speed 8x100m strides
|
Recovery Run
6mi
|
Intervals
9mi
VO2 3x1600m @ 5k pace
|
Recovery Run
5mi
|
Recovery Run
7mi
Recovery plus speed 8x100m strides
|
Medium Long Run
13mi
|
| Week 18 |
Recovery Run
6mi
|
7mi
|
Marathon Pace
8mi
2@MP
|
Recovery Run
6mi
|
Recovery Run
5mi
Recovery plus speed 6x100m strides
|
Recovery Run
4mi
|