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Marathon Training Plan
Pfitzinger and Douglas 85 miles per week Plus (up to 105) 12 week marathon plan
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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 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
10mi
General aerobic w/ 10 x 100m strides
|
Medium Long Run
14mi
|
Recovery Run
6mi
AM
Recovery Run
4mi
PM
|
Medium Long Run
12mi
|
8mi
General aerobic w/ 8 x 100m strides
|
Marathon Pace
17mi
8 miles steady
8 miles at Marathon Pace
1 mile steady
|
| Week 2 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Recovery Run
4mi
AM
Tempo
10mi
PM
5 Miles steady
5 miles at Half Marathon Pace
|
Medium Long Run
15mi
|
Recovery Run
6mi
AM
Recovery Run
4mi
PM
|
Medium Long Run
12mi
|
8mi
General aerobic w/ 8 x 100m strides
|
Long Run
18mi
|
| Week 3 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Recovery Run
4mi
AM
10mi
PM
General aerobic w/ 10 x 100m strides
|
Medium Long Run
15mi
|
Recovery Run
6mi
AM
Recovery Run
4mi
PM
|
Medium Long Run
14mi
|
10mi
General aerobic w/ 8 x 100m strides
|
Long Run
20mi
|
| Week 4 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Recovery Run
4mi
AM
Tempo
11mi
PM
5 Miles steady
5 miles at Half Marathon Pace
1 mile steady
|
Recovery Run
5mi
AM
Medium Long Run
15mi
PM
|
Recovery Run
6mi
PM
Recovery Run
6mi
AM
|
Medium Long Run
14mi
|
10mi
General aerobic w/ 8 x 100m strides
|
Marathon Pace
18mi
7 miles steady
10 miles at Marathon Pace
1 mile steady
|
| Week 5 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Recovery Run
6mi
AM
10mi
PM
General aerobic w/ 10 x 100m strides
|
Medium Long Run
15mi
|
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Tempo
10mi
PM
5 miles steady
4 miles at Half Marathon Pace
1 mile steady
|
10mi
General aerobic w/ 8 x 100m strides
|
Long Run
18mi
|
| Week 6 |
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Recovery Run
6mi
AM
10mi
PM General Aerobic
|
Intervals
10mi
10 miles with 6 x 1200m @ 5K Pace. Jog 50 to 90% interval time between.
|
Recovery Run
6mi
AM
Medium Long Run
15mi
PM
|
Recovery Run
6mi
AM
10mi
PM General Aerobic
|
10mi
PM
General aerobic w/ 8 x 100m strides
|
Marathon Pace
18mi
5 miles steady
12 miles at Marathon Pace
1 mile steady
|
| Week 7 |
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Recovery Run
6mi
AM
10mi
PM General aerobic w/ 10 x 100m strides
|
Recovery Run
6mi
AM
Medium Long Run
15mi
PM
|
Recovery Run
6mi
AM
Recovery Run
6mi
PM
|
Tempo
12mi
PM
4 miles steady
7 miles at Half Marathon Pace
1 mile steady
|
10mi
PM
General aerobic w/ 8 x 100m strides
|
Long Run
22mi
|
| Week 8 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Recovery Run
5mi
AM
Intervals
10mi
PM
10 miles with 5 x 800m @ 5K Pace. Jog 50 to 90% interval time between.
|
Recovery Run
5mi
AM
Medium Long Run
15mi
PM
|
Recovery Run
5mi
AM
8mi
PM
General aerobic w/ 8 x 100m strides
|
Recovery Run
6mi
AM
|
Race
13mi
8 - 15K Tune up race with w/u & w/d
|
Long Run
18mi
|
| Week 9 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
10mi
PM
General aerobic w/ 10 x 100m strides
|
Recovery Run
5mi
AM
Intervals
10mi
10 miles with 6 x 1200m @ 5K Pace. Jog 50 to 90% interval time between.
|
Recovery Run
4mi
AM
Medium Long Run
15mi
PM
|
Recovery Run
4mi
AM
10mi
PM - General Aerobic
|
Recovery Run
4mi
AM
8mi
PM General aerobic w/ 8 x 100m strides
|
Long Run
21mi
|
| Week 10 |
Recovery Run
6mi
AM
Recovery Run
5mi
PM
|
Intervals
10mi
PM
10 miles with 5 x 800m @ 5K Pace. Jog 50 to 90% interval time between.
|
Medium Long Run
13mi
PM
|
Recovery Run
4mi
AM
8mi
PM General aerobic w/ 8 x 100m strides
|
Recovery Run
6mi
AM
|
Race
11mi
8 - 10K Tune up race with w/u & w/d
|
Long Run
17mi
|
| Week 11 |
Recovery Run
6mi
|
10mi
General aerobic w/ 10 x 100m strides
|
Recovery Run
6mi
AM
Recovery Run
4mi
PM
|
Intervals
9mi
9 miles with 3 x 1600m @ 5K Pace. Jog 50 to 90% interval time between.
|
Recovery Run
6mi
|
8mi
PM General aerobic w/ 8 x 100m strides
|
Medium Long Run
13mi
|
| Week 12 |
Recovery Run
6mi
|
Recovery Run
6mi
AM
Recovery Run
4mi
PM
|
Marathon Pace
9mi
5 miles steady
2.5 miles @ MP
1.5 miles steady
|
Recovery Run
6mi
|
Recovery Run
5mi
5 miles with 6 x 100m strides
|
Recovery Run
4mi
|
Race
0mi
Target Marathon
|
| Week 13 |