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Marathon Training Plan

P&D 12 week, 35 - 55 miles per week plan

Copied from P&D Advanced Marathoning book.

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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	Body Pump 0mi 7-8pm class? Rest 0mi Week 1 of 12 P&D up to 55?	8mi General aerobic speed 8 mi w 10 x 100m strides		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
Week 2	Body Pump 0mi 7-8pm class? Rest 0mi Week 2 of 12 P&D up to 55?	11mi Medium long run 11 mi		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
Week 3	Body Pump 0mi 7-8pm class? Rest 0mi Week 3 of 12 P&D up to 55?	8mi General aerobic speed 8 mi w 10 x 100m strides	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
Week 4	Body Pump 0mi 7-8pm class? Rest 0mi Week 4 of 12 P&D up to 55?	Recovery Run 5mi Recovery 5 mi	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
Week 5	Body Pump 0mi 7-8pm class? Rest 0mi Week 5 of 12 P&D up to 55?		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
Week 6	Body Pump 0mi 7-8pm class? Rest 0mi Week 6 of 12 P&D up to 55?	Recovery Run 5mi Recovery 5 mi	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
Week 7	Body Pump 0mi 7-8pm class? Rest 0mi Week 7 of 12 P&D up to 55?	6mi Recovery speed 6 mi w 6 x 100 m strides	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
Week 8	Body Pump 0mi 7-8pm class? Rest 0mi Week 8 of 12 P&D up to 55?	Intervals 8mi VO2max 8 mi w 5 x 600 m at 5K race pace; jog 50 to 90% interval time between	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
Week 9	Body Pump 0mi 7-8pm class? Rest 0mi Week 9 of 12 P&D up to 55?	7mi Recovery speed 7 mi w 6 x 100 m strides	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
Week 10	Body Pump 0mi 7-8pm class? Rest 0mi Week 10 of 12 P&D up to 55?	Intervals 8mi VO2max 8 mi w 5 x 600 m at 5K race pace; jog 50 to 90% interval time between	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
Week 11	Rest 0mi Week 11 of 12 P&D up to 55?	7mi General aerobic speed 7 mi w 8 x 100 m strides	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		12mi Medium long run 12 mi
Week 12	Rest 0mi Week 12 of 12 P&D up to 55?	Recovery Run 6mi Recovery 6 mi	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

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