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Hi ,
It looks like you're using an ad blocker.

The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch

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Marathon Training Plan

P&D 12 week 35-55mpw plus billy bonus miles

Straight P&D plus some extra volume

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1		9mi General aerobic 9 mi		Recovery Run 5mi Recovery 5 mi	Marathon Pace 13mi Marathon pace run 13 mil w 8 mi at marathon race pace	11mi Medium long run 11 mi Rest 0mi Week 2 of 12 P&D up to 55?	5mi Billy bonus
Week 2		Tempo 8mi Lactate threshold 8 mi w 4 mi at 15K to half marathon race pace		Recovery Run 5mi Recovery 5 mi	15mi Medium long run 15 mi 5mi Billy bonus	Rest 0mi Week 3 of 12 P&D up to 55? 8mi General aerobic speed 8 mi w 10 x 100m strides	6mi Billy bonus
Week 3	Recovery Run 4mi Recovery 4 mi	11mi Medium long run 11 mi		Recovery Run 4mi Recovery 4 mi	Marathon Pace 16mi Marathon pace run 16 mil w 10 mi at marathon race pace 4mi Billy bonus	Rest 0mi Week 4 of 12 P&D up to 55?	Recovery Run 5mi Recovery 5 mi
Week 4	Tempo 10mi Lactate threshold 10 mi w 5 mi at 15K to half marathon race pace	11mi Medium long run 11 mi		Recovery Run 5mi Recovery 5 mi	Long Run 17mi Long run 17 mi 3mi Billy bonus	Rest 0mi Week 5 of 12 P&D up to 55? 8mi Billy bonus	5mi Billy bonus
Week 5	12mi Medium long run 12 mi		Tempo 9mi Lactate threshold 9 mi w 4 mi at 15K to half marathon race pace	Recovery Run 5mi Recovery 5 mi	Long Run 16mi Long run 16 mi	Rest 0mi Week 6 of 12 P&D up to 55? 9mi Billy bonus	Recovery Run 5mi Recovery 5 mi 1mi Billy bonus
Week 6	Intervals 10mi VO2max 10 mi w 5 x 1,000 m at 5K race pace; jog 50 to 90% interval time between	12mi Medium long run 12 mi		6mi Recovery speed 6 mi w 6 x 100 m strides	Marathon Pace 15mi Marathon pace run 15 mil w 12 mi at marathon race pace 5mi Billy bonus	Rest 0mi Week 7 of 12 P&D up to 55? 6mi Billy bonus	6mi Recovery speed 6 mi w 6 x 100 m strides
Week 7	12mi Medium long run 12 mi		Tempo 12mi Lactate threshold 12 mi w 7 mi at 15K to half marathon race pace	Recovery Run 5mi Recovery 5 mi	Long Run 20mi Long run 20 mi	Rest 0mi Week 8 of 12 P&D up to 55? 6mi Billy bonus	Intervals 8mi VO2max 8 mi w 5 x 600 m at 5K race pace; jog 50 to 90% interval time between
Week 8	11mi Medium long run 11 mi		4mi Recovery speed 4 mi w 6 x 100 m strides	Race 13mi 8 - 15K tune up race (total 9-13 miles)	Long Run 17mi Long run 17 mi	Rest 0mi Week 9 of 12 P&D up to 55? 6mi Billy bonus	7mi Recovery speed 7 mi w 6 x 100 m strides
Week 9	Intervals 10mi VO2max 10 mi w 4 x 1,200 m at 5K race pace; jog 50 to 90% interval time between		11mi Medium long run 11 mi	Recovery Run 4mi Recovery 4 mi	Long Run 20mi Long run 20 mi	Rest 0mi Week 10 of 12 P&D up to 55? 6mi Billy bonus	Intervals 8mi VO2max 8 mi w 5 x 600 m at 5K race pace; jog 50 to 90% interval time between
Week 10	Recovery Run 6mi Recovery 6 mi		4mi Recovery speed 4 mi w 6 x 100 m strides	Race 10mi 8 - 10K tune up race (total 9-11 miles)	Long Run 16mi Long run 16 mi	Rest 0mi Week 11 of 12 P&D up to 55? 4mi Billy bonus	7mi General aerobic speed 7 mi w 8 x 100 m strides
Week 11	Intervals 8mi VO2max 8 mi w 3 x 1,600 m at 5K race pace; jog 50 to 90% interval time between		5mi Recovery speed 5 mi w 6 x 100 m strides	3mi Billy bonus	12mi Medium long run 12 mi	Rest 0mi Week 12 of 12 P&D up to 55? 3mi Billy bonus	Recovery Run 6mi Recovery 6 mi
Week 12	Race Pace 7mi Dress rehearsal 7 mi w 2 mi at marathon race pace		5mi Recovery speed 5 mi w 6 x 100 m strides	Recovery Run 4mi Recovery 4 mi	Race 26.2mi Race day

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