Sign In or Create Account

See the full list of plans

Marathon Training Plan

Laurie's 20 week Furman (Abingdon) Marathon Plan

16 week plan from book with weeks 4-7 repeated to make 20 weeks. Based on 5mile PB 30.43

Sign In or Register to add this to your Fetch training planner.

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	10mi 00:41:43 Split Summary ==== 1) - 1m - 4:32(4:32/m) - 57cal 2) - 1m - 3:47(3:47/m) - 63cal 3) - 1m - 3:38(3:38/m) - 62cal 4) - 1m - 3:46(3:46/m) - 56cal 5) - 1m - 3:53(3:53/m) - 45cal 6) - 1m - 4:40(4:40/m) - 57cal 7) - 1m - 4:15(4:15/m) - 78cal 8) - 1m - 4:30(4:30/m) - 88cal 9) - 1m - 4:20(4:20/m) - 99cal 10) - 1m - 4:17(4:17/m) - 78cal 11) - 0.01m - 5(8:01/m) Pace Zone Summary ==== Pace Zone: 2:40-2:59/mile: 1.7% Pace Zone: 3:00-3:19/mile: 3.3% Pace Zone: 3:20-3:39/mile: 12% Pace Zone: 3:40-3:59/mile: 20% Pace Zone: 4:00-4:19/mile: 18.7% Pace Zone: 4:20-4:39/mile: 14.4% Pace Zone: 4:40-4:59/mile: 9.3% Pace Zone: 5:00-5:19/mile: 5.3% Pace Zone: 5:20-5:39/mile: 3% Pace Zone: 5:40-5:59/mile: 1.7% Pace Zone: 6:00-6:19/mile: 1.1% Pace Zone: 8:00-8:19/mile: 2.3%	Intervals 7mi WU 1m easy 749 4 x 800 243 RI 200 WD 1m easy 749		Pool 0.6mi 00:30:00 10mi 00:40:00	Tempo 7mi 1m easy 749 5m MP 652 1m easy 749	Long Run 15mi 01:52:00 MP 45 737	11mi 00:50:00
Week 2	Tempo 7mi 1m 749 5m 6.44 1m 749		Intervals 7mi WU 2M 749 1200 410 1000 3.25 800 2.43 600 201 400 1.19 200 35 RI 200m WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 17mi 02:07:00 MP45 737	12mi 00:55:00
Week 3	Tempo 6mi WU 1M 749 4M 629 WD 1M 749		Long Run 20mi 02:40:00 MP60 752	Pool 0.6mi 00:30:00 0mi 00:40:00			12mi 01:00:00
Week 4	Tempo 6mi WU 2M 749 3M 614 WD 1M 749		Intervals 6mi WU 2M 749 3 X 1600 541 RI 1MIN WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 18mi 02:15:00 MP45 737	13mi 01:05:00
Week 5	Tempo 8mi WU 2M 749 5M 629 WD 1M 749		Intervals 7mi WU 2M 749 2 x 1200m 410 RI 2MIN 4 X 800m 243 RI 2MIN WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 20mi 02:32:00 MP45 737	14mi 01:10:00
Week 6	Long Run 13mi 01:38:00 MP45 737		Intervals 6mi WU 2M 749 6 x 800m 243 RI 130 WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Race 10mi WU 2M 749 RACE 7M 615 WD 1M 749	15mi 01:15:00
Week 7	Tempo 6mi WU 1M 749 4M 629 WD 1M 749		Intervals 6mi WU 2M 749 5 x 1000m 325 RI 400m WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 20mi 02:40:00 MP60 752	12mi 01:00:00
Week 8	Tempo 6mi WU 2M 749 3M 614 WD 1M 749		Intervals 6mi WU 2M 749 3 X 1600 541 RI 1MIN WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Race 14mi WU 0.5M 749 RACE 13M 630 WD 0.5M 749	0mi 01:00:00
Week 9	Tempo 8mi WU 2M 749 5M 629 WD 1M 749		Intervals 7mi WU 2M 749 2 x 1200m 410 RI 2MIN 4 X 800m 243 RI 2MIN WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 20mi 02:32:00 MP45 737	0mi 01:00:00
Week 10	Tempo 8mi WU 1M 749 LT 6M 644 WD 1M 749		Intervals 5mi WU 2M 749 6 X 800m 243 RI 130 WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 13mi 01:32:00 MP15 707	0mi 01:00:00
Week 11	Tempo 6mi WU 2M 749 3M 614 WD 1M 749		Intervals 6mi WU 2M 749 2 X (6X400m)119 RI 130 SET RI 230 WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 18mi 02:12:00 MP30 722	0mi 01:00:00
Week 12		Long Run 20mi 02:30:00 MP30 722		Pool 0.6mi 00:30:00 0mi 00:40:00		Race 9mi WU 1M 749 RACE 7M 615 WD 1M 749	0mi 01:00:00
Week 13	Long Run 15mi 01:48:00 MP20 712		Intervals 8.5mi WU 2M 749 3 X (2 X 1200) 410 RI 2min. Sets RI 4mins WD 2M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Race 10mi WU 2M 749 RACE 6M 610 WD 2M 749	0mi 01:00:00
Week 14	Tempo 6mi WU 1M 749 5M MP 652		Intervals 7mi WU 2M 749 1K 325 2K 712 1K 325 1K 325 RI 400m WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 20mi 02:30:00 WU 1M 749 RACE 13M 630 WD 6M 749	0mi 01:00:00
Week 15	Tempo 10mi 01:09:00 MP 652		Intervals 6mi WU 2M 749 3 X1600 541 RI 400m WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 15mi 01:45:00 MP10 702	0mi 01:00:00
Week 16	Tempo 8mi 00:56:00 MP 652		Intervals 8mi WU 2M 749 10 x 400m 119 RI 400m WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 20mi 02:22:00 MP15 707	0mi 01:00:00
Week 17	Long Run 13mi 01:30:00 MP 652		Intervals 8mi WU 2M 749 8 x 800m 243 RI 130 WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Tempo 8mi WU 1M 749 RACE 6M 610 WD 1M 749	0mi 01:00:00
Week 18	Tempo 6mi WU 2M 749 3M ST 614 WD 1M 749		Intervals 8mi WU 2M 749 5 X 1K 325 RI 400m WD 1M 749	Pool 0.6mi 00:30:00 0mi 00:40:00		Long Run 10mi 01:09:00 MP 652
Week 19	Intervals 5.5mi WU 2M 749 6 X 400m 119 RI 400m WD 1M 749		Tempo 3mi 00:21:00 MP 652			Race 26.2mi 02:59:59 Marathon MP 652

Back To Top

X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!

Get Started
Click here to join 112,375 Fetchies!

Already a Fetchie? Sign in here