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Marathon Training Plan
P & D 18 weeks @ 70 mile per week or less
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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 |
8mi
General aerobic with 10 x 100m strides
|
Medium Long Run
11mi
|
Recovery Run
5mi
|
9mi
General aerobic
|
Recovery Run
5mi
|
Medium Long Run
15mi
|
|
| Week 2 |
8mi
General aerobic with 10 x 100m strides
|
Medium Long Run
12mi
|
Recovery Run
5mi
|
9mi
General aerobic
|
Recovery Run
5mi
|
Long Run
17mi
|
|
| Week 3 |
Tempo
9mi
4m @ lactate
|
Medium Long Run
13mi
|
Recovery Run
5mi
|
Medium Long Run
11mi
|
Recovery Run
5mi
|
Medium Long Run
15mi
|
|
| Week 4 |
9mi
with 10 x 100m strides
|
Medium Long Run
14mi
|
Recovery Run
5mi
|
Medium Long Run
11mi
|
Recovery Run
5mi
|
Long Run
18mi
|
|
| Week 5 |
Tempo
9mi
4m @ lactate
|
Medium Long Run
14mi
|
Recovery Run
5mi
|
Medium Long Run
12mi
|
Recovery Run
5mi
|
Long Run
20mi
|
|
| Week 6 |
8mi
with 8 x 100m strides
|
Medium Long Run
12mi
|
Recovery Run
5mi
|
Medium Long Run
11mi
|
Recovery Run
5mi
|
Medium Long Run
14mi
|
|
| Week 7 |
Tempo
10mi
5m @ lactate
|
Medium Long Run
14mi
|
Recovery Run
5mi
|
Medium Long Run
11mi
|
8mi
with 10 x 100m strides
|
Long Run
21mi
|
|
| Week 8 |
Recovery Run
10mi
6 AM
4PM
|
Medium Long Run
14mi
|
Recovery Run
5mi
|
Tempo
11mi
6m @ lactate
|
Recovery Run
6mi
|
Long Run
20mi
|
|
| Week 9 |
Recovery Run
10mi
6 AM 4PM
|
Medium Long Run
15mi
|
Recovery Run
6mi
|
Medium Long Run
13mi
|
Recovery Run
7mi
with 6 x 100m strides
|
Race Pace
15mi
12 @ MP
|
|
| Week 10 |
10mi
|
Intervals
9mi
with 6 x 600m 90 secs jog recover
|
Recovery Run
6mi
|
Medium Long Run
11mi
|
8mi
with 10 x 100m strides
|
Medium Long Run
15mi
|
|
| Week 11 |
Recovery Run
10mi
6 AM 4 PM
|
Medium Long Run
15mi
|
Recovery Run
6mi
|
Tempo
12mi
7m lactate
|
Recovery Run
5mi
|
Long Run
22mi
|
|
| Week 12 |
Intervals
9mi
5 x 600m 90sec jog recovery
|
Medium Long Run
14mi
|
Recovery Run
10mi
6AM with 6 x 100m strides
4PM
|
Recovery Run
5mi
|
Recovery Run
8mi
|
Long Run
18mi
|
|
| Week 13 |
Intervals
11mi
6 x 1000m with 90sec jog recover
|
Medium Long Run
15mi
|
Recovery Run
10mi
6AM 4PM
|
Medium Long Run
12mi
|
Recovery Run
5mi
|
Race Pace
17mi
14 @ MP
|
|
| Week 14 |
Intervals
9mi
5 x 600m 2min jog recover
|
Medium Long Run
13mi
|
Recovery Run
6mi
6 x 100m strides
|
Recovery Run
5mi
|
Race
6.2mi
|
Long Run
18mi
|
|
| Week 15 |
Recovery Run
10mi
6AM 4PM
|
Tempo
11mi
6 x 1200m 2 min jog recover
|
Medium Long Run
14mi
|
8mi
8 x 100m strides
|
Recovery Run
5mi
|
Long Run
20mi
|
|
| Week 16 |
Tempo
7mi
8 x 100m strides
|
Medium Long Run
12mi
|
Recovery Run
6mi
6 x 100m strides
|
Recovery Run
5mi
|
Race
6.2mi
|
Long Run
17mi
|
|
| Week 17 |
8mi
8 x 100m strides
|
Recovery Run
5mi
|
Intervals
8mi
8m 3 x 1M intervals
|
Recovery Run
5mi
|
7mi
8 x 100m strides
|
Medium Long Run
13mi
|
|
| Week 18 |
Recovery Run
9mi
5AM 4PM
|
Race Pace
7mi
2 @ MP
|
Recovery Run
5mi
|
Recovery Run
5mi
6 x 100m strides
|
Recovery Run
4mi
|
Race
26.2mi
03:15:00 |