Marathon Training Plan

Marine Corps Marathon Crazy 7 Week Schedule

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1		Recovery Run 5mi 00:40:00		Recovery Run 5mi 00:40:00		Intervals 10mi 01:30:00	10mi 01:17:00
Week 2	Marathon Pace 12mi 01:26:00 12 miles with 10 miles @ MP	Long Run 16mi 02:07:30	Recovery Run 5mi 00:40:00	Long Run 15mi 02:00:00	Recovery Run 6mi 00:48:00	Tempo 8mi 00:56:00 Timed 10k plus warm-up and warm-down	Long Run 16mi 02:07:30
Week 3	Marathon Pace 10mi 01:14:00 10 miles with 6 miles @ MP	Recovery Run 5mi 00:40:00			Recovery Run 6mi 00:48:00	Intervals 8mi 01:00:00 200m-800m pyramid sets x 4. 200m recovery jog between each.	Long Run 18mi 02:19:30
Week 4	12mi 01:31:00 12 miles with 5 miles @ MP	8mi 01:00:00	Long Run 18mi 02:19:30		Recovery Run 5mi 00:40:00	Hill Work 10mi 01:20:00 2.5 mile jog out. 8 x 800m hill reps. 2.5 mile jog back	Long Run 20mi 02:40:00
Week 5	Recovery Run 5mi 00:40:00	Recovery Run 5mi 00:40:00			Recovery Run 5mi 00:40:00	Intervals 8mi 00:53:30 1M warm-up 6 x mile reps @ LT 1M warm-down	Long Run 16mi 02:00:00
Week 6	12mi 01:26:00 12 miles with 10 miles @ MP	8mi 01:04:00	Long Run 20mi 02:35:00		8mi 01:00:00	Tempo 8mi 00:56:00 Timed 10k plus warm-up and warm down	12mi 01:30:00
Week 7	12mi 01:30:00 12 miles with 5 miles @ MP	10mi 01:20:00	Long Run 16mi 02:10:00	Recovery Run 5mi 00:40:00	Recovery Run 3mi 00:24:00	Intervals 8mi 01:00:00 200m-800m pyramid session
Week 8	Recovery Run 5mi 00:40:00		Recovery Run 4mi 00:32:00